Several factors can influence your metabolic rate, including age, activity levels, genetics, and body composition. For instance, individuals with more muscle mass tend to have a higher metabolic rate. While you can’t change your genetic makeup, you can adopt certain strategies to support and potentially boost your metabolism which we will cover in this article.
A strong metabolism is linked to numerous health benefits, including better immune function, lower rates of infectious and degenerative diseases, improved fertility and sex drive, increased lean muscle mass, higher energy levels, enhanced brain functionality, and overall longevity.
1. Eat protein at every meal
Protein is a powerful ally in boosting metabolism and is more likely than carbohydrates or fats to promote thermogenesis, the process of burning calories in the body.
Here are some key benefits of protein on metabolism:
- Thermic Effect of Food (TEF): Eating food temporarily increases your metabolism due to the energy required to digest, absorb, and process nutrients.
- Increased Energy Expenditure: A 2019 study found that individuals on a high-protein diet (25% of calories from protein) burned more energy than those on a medium-protein diet (15% of calories from protein).
- Protein helps prevent muscle loss, which is a common side effect of dieting.
- High-protein foods help you feel fuller for longer, reducing overall calorie intake and aiding in weight management.
- Protein helps keep energy and blood sugar levels stable, which is beneficial for overall metabolic health.
- Certain high-protein foods can enhance the body’s ability to use and expend energy, making it work harder to break down and metabolize these foods.
2. Drink green tea
Green tea is often praised for its potential benefits on metabolism, thanks to its content of caffeine and catechin, an antioxidant. While the increase in metabolic rate from green tea might be small, it can still contribute to weight management and overall health in several ways. By promoting thermogenesis, keeping you hydrated, burning fat and positively affecting the gut microbiome.
3. Lift weights
Lifting weights and engaging in exercises that utilise body weight or resistance bands can significantly benefit your metabolism by building muscle. Strength training can slightly increase your resting metabolic rate, meaning you burn more calories even when you’re not active.
A 2018 study found that combining resistance training with dietary measures led to a slight, though not statistically significant, increase in metabolic rate. However, participants who focused solely on resistance training experienced a reduction in fat mass and an increase in lean mass. Since muscle is more metabolically active than fat, building muscle helps boost your metabolism, enabling you to burn more calories daily, even at rest.
Regular strength training, whether through CrossFit, dumbbells, or body resistance exercises at home, supports your resting metabolic rate by building lean muscle mass. For optimal results, aim for heavy weight training of six to twelve reps, five days a week, for about 45–75 minutes.
4. High intensity interval training (HIIT)
High-Intensity Interval Training (HIIT) involves quick, intense bursts of activity followed by short periods of rest. This form of exercise is particularly effective for those with higher fitness levels and can significantly boost metabolism. A 2020 study found that HIIT can indirectly increase metabolism by promoting fat burning and energy use post-exercise. Additionally, a 2021 study noted that HIIT can burn more calories after exercise in young, aerobically fit women.
HIIT’s benefits extend beyond immediate calorie burning. It helps muscle cells burn energy at rest, aiding in fat loss and muscle building. This effect is believed to be greater for HIIT than other exercise types. Regular HIIT can also counteract the age-related decline in metabolism by maintaining muscle mass and metabolic function.
One of the standout features of HIIT is the “afterburn effect,” where the body continues to burn calories long after the workout is over. This makes HIIT more efficient than traditional cardio workouts, requiring less time but offering more profound benefits. Studies have shown that while HIIT may burn fewer calories during the workout compared to steady-state cardio, it results in greater fat loss due to its overall impact on metabolism.
To get started, choose an activity like biking or running that you’re comfortable with, and incorporate HIIT into your routine to reap these metabolic benefits.
5. Reduce stress
The relationship between stress, anxiety, and metabolic health is complex and not fully understood. Chronic stress can lead to increased appetite, food intake, and weight gain, though more research is needed to clarify its exact impact on metabolism. While a 2020 study found no direct link between resting metabolic rate and anxiety, stress can indirectly affect metabolism by disrupting eating patterns and sleep.
Stress and anxiety, though sometimes beneficial for motivation, can cause various physical and mental symptoms, including headaches, stomach aches, rapid heartbeat, sweating, dizziness, muscle tension, and sleep disturbances. Persistent stress and anxiety can significantly impact daily life, with one in seven Australians currently affected by an anxiety condition.
For more information on this check out our previous post Can Stress Cause Weight Loss?
6. Prioritise sleep
Sleep plays a crucial role in regulating metabolism, hunger, and appetite. Insufficient sleep or sleep disorders can disrupt the neuroendocrine system, affecting whole-body metabolism. Research shows that people who sleep less may have a lower metabolic rate, as the body conserves energy when sleep deprived. This can lead to weight gain, as seen in a 2016 study where participants’ metabolic rates fell after several nights of limited sleep but returned to normal after a night of recovery sleep.
Lack of sleep is linked to increased obesity risk and affects levels of ghrelin (the hunger hormone) and leptin (the satiety hormone), making sleep-deprived individuals feel hungrier and struggle with weight management. A 2019 study found that even short-term sleep deprivation can slightly decrease fat metabolism, though this effect is reversible with adequate sleep.
Adequate sleep is essential for a properly functioning metabolism. Sleep deprivation can slow down metabolism as the body conserves energy when fatigued. It also decreases insulin sensitivity and alters brain responses to food, making unhealthy foods more appealing. To maintain hormonal balance and support metabolic health, prioritise getting seven to nine hours of sleep each night and ensure adequate rest between exercise sessions to avoid overtraining and its negative effects on metabolism.
7. Move more
Sitting for prolonged periods can have several negative effects on metabolism and overall health. Research has shown that extended sitting is linked to a range of health concerns, including obesity, increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels, all of which are components of metabolic syndrome.
To mitigate these effects, it’s important to incorporate more movement into your daily routine. Simple actions like taking breaks every 30 minutes, standing while talking on the phone, or using a standing desk may also be beneficial.
8. Drink coffee
Caffeine can have a notable impact on metabolism a stimulant that increases the release of neurotransmitters like dopamine and norepinephrine, which can make you feel more alert. This increased activity can help boost your metabolic rate. Studies show that caffeine can increase resting metabolic rate (RMR) by 3-11%, with larger doses having a greater effect.
Caffeine also promotes the breakdown of fat by increasing blood levels of the hormone epinephrine (adrenaline), which signals fat cells to release fatty acids into the bloodstream. This process can enhance fat burning, especially when combined with physical activity. Additionally, caffeine can improve exercise performance by about 11-12% on average, further supporting its role in boosting metabolism.
However, the effect of caffeine on metabolism can vary among individuals. While caffeine can aid in weight management and fat loss, it should be consumed in moderation as part of a balanced diet and healthy lifestyle.
In conclusion, maintaining a healthy metabolism is essential for overall well-being and effective weight management. By incorporating the abovementioned strategies, you can support and potentially boost your metabolic rate.
Liza Brunell
Adv Dip Health Science Naturopathy, Nutrition
