Five ways to control metabolic rate: recommendations from BioMed Central
Metabolism is a term that describes all chemical reactions in our organism that maintain our body alive and functional.
One can often hear the collocation “metabolic rate” that speaks about the number of calories you burn. The higher the rate, the more calories you burn and the easier it is for you to lose weight. High metabolic rate can also give you energy and improve your general state.
This article contains recommendations as to how to support a high metabolic rate. It was written based on materials of BioMed Central, the independent database of the National Institutes of Health of the USA.
Eat more protein
Eating a specific diet can increase the metabolic rate for several hours – this is called the thermic effect of food (TEF). This is explained by the fact that the organism spends extra calories to digest, absorb, and process nutrients contained in food.
Low TEF index can be caused by protein, as it increases the metabolic rate by 15-30% as compared to 5-10% for carbohydrates and 0-3% for fats. It has been also proven that the consumption of proteins helps to feel more sated and prevents overeating.
One research has shown that people started consuming by 441 calories less per day when proteins accounted for 30% of their diet. Eating a big amount of proteins can also increase the metabolic rate. This is related to the fact that protein reduces muscle loss, which is the side effect of the diet.
Drink more cool water
People that drink water instead of sweetened beverages find it easier to lose weight, as sweetened beverages contain calories, and substitution for water automatically reduces their consumption.
However, drinking water can also temporarily increase metabolism. Researches have shown that drinking of 17 ounces (0.5 l) of water increases metabolism by 10-30% within an hour.
This effect of burnt calories can be even more serious if you drink cold water, as your body uses energy to heat it to the body temperature. Water can also help to diminish appetite. Researches show that drinking water half an hour before taking food can help you eat less.
Do high-intensity physical training
High-Intensity Interval Training (HIIT) consists of quick and very intensive bursts of activity. This helps to burn more fat thanks to the increase in metabolism even after the end of the training.
It is considered that HIIT brings more results than other types of training.
One research that involved young overweight men showed that 12-week high-intensity exercises reduce fat mass by 4.4 pounds (2 kg) and abdominal fat by 17%. Combining exercises and adding several high-intensity pieces of training can also increase metabolism.
Make sure that you sleep well at night
Sleep deficit seriously increases the chances of obesity. Partially, this can be caused by the negative influence of sleep deficit on metabolism. Sleep deficit is also connected with the increase of blood sugar level and insulin resistance related to higher risks of type 2 diabetes. This can explain why many people that lack sleep feel hungry and are always trying to lose weight.
Sleep deficit can decrease the number of calories you burn, change the way of processing sugar, and harm hormones that regulate appetite. Adults are recommended to sleep at least 7 hours per day.
Spend more time on foot rather than sitting
It appeared that a sedentary lifestyle is harmful not only for your back but also for metabolism.
Some biohackers even call it a “new type of smoking” – long periods of sitting can do serious harm to health and lead not only to increase in weight but also spinal curvature.
Today employers often buy high tables that allow working while standing. In fact, after you spend half of the workday (4 hours) in a standing position you can burn extra 174 calories.
If you do not have a high table, you can go for 2-3 minutes of walk every hour as a preventive measure – to take a glass of water in the kitchen or just outside.