Maintaining a healthy metabolism is a constant dance between the calories you consume and the energy your body burns. While genetics play a role, there are surprising ways to nudge your metabolism upwards, naturally increasing your body’s ability to convert food into fuel. Here are ten unique, evidence-based strategies to keep your metabolic fire burning bright:
1. Embrace the spice of life with chilli peppers and thermogenesis
Spice up your life (literally) with chilli peppers! Fiery fruits contain capsaicin, an extract that has pain-killing properties, and triggers thermogenesis (a heat-producing process) by which your body generates heat and elevates its temperature. Journal Research suggest that capsaicin can slightly increase calorie burning after a meal [1]. So, sprinkle some cayenne pepper on your eggs, add a dollop of sriracha to your stir-fry, or indulge in a bowl of spicy kimchi – your taste buds and metabolism will thank you!
2. The power of play: NEAT and Non-exercise Activity Thermogenesis
You can still increase your metabolic rates, even when you occasionally miss your gym sessions through (NEAT-Non exercise activity thermogenesis) refers to the calories the body burns daily when you engaging in actives like fidgeting, pacing and other everyday movements Non-exercise activity thermogenesis (NEAT) refers to the calories your body burns throughout the day through fidgeting, pacing, and other everyday activities. Research published {2020’s} in the International Journal of Obesity suggests that increasing NEAT by just 10% can significantly boost daily calorie expenditure [2]. Take the stairs instead of the lift, park further away from your destination, or even pace while you’re on the phone – these seemingly insignificant actions can add up to a metabolic advantage.
3. The cold shoulder treatment: embrace the power of brown adipose tissue (BAT)
Contrary to popular belief, feeling a little chilly might actually be good for your metabolism. Fatty tissue, known as brown adipose tissue (BAT), is a metabolically active tissue that generates in the body_by burning calories. Studies published in the journal Cell Metabolism suggest that exposure to mild coldness can stimulate BAT activity, potentially increasing calorie burning [3]. So, embrace a slightly cooler room temperature at night, or consider a refreshing cold shower in the morning (for the brave souls!).
4. Sleep your way to a faster metabolism: the importance of rest
When you’re sleep-deprived, your body produces more ghrelin, the “hunger hormone” that stimulates appetite. Conversely, adequate sleep promotes leptin production, the hormone that signals satiety. Research published {2020’s} in the Annals of Internal Medicine suggests that chronic sleep deprivation can significantly decrease metabolism [4]. Aim for 7-8 hours of quality sleep each night to keep your hunger hormones in check and your metabolism functioning optimally.
5. Strength rule when building muscle mass for a metabolic boost
Muscle tissue burns more calories at rest compared to fat tissue. This principle is known as the thermic effect of muscle (TEM). Studies published [2020’s] in the Journal of Applied Physiology suggest that developing muscle mass through strength training can markedly increase your resting metabolic rate, even when you’re not actively training [5]. So, ditch the cardio-only routine and incorporate some weight training exercises into your fitness regime to build a leaner, more metabolically active body.
6. Embrace green goodness in the power of leafy green vegetables
Leafy green vegetables are nutritional powerhouses packed with vitamins, minerals, and fibre, are low in calories and require your body to expend energy during digestion. It’s the thermic effect of food (TEF). Research published {2020’s} in the American Journal of Clinical Nutrition suggests that TEF can account for up to 10% of your daily calorie expenditure [6]. So, fill your plate with spinach, kale, broccoli, and other leafy greens to keep your body burning calories even while you’re digesting them.
7. Drink plenty of water, an unsung hero of metabolism
Water plays a crucial role in numerous bodily functions, including metabolism. Studies published {2020’s} in the Journal of Clinical Endocrinology & Metabolism suggest that even mild dehydration can impair metabolic rate [7]. For your body, to function perfectly, keep hydrated, drink plenty of water throughout the day. Remember, sometimes thirst can be mistaken for hunger, so staying hydrated can also help you avoid unnecessary snacking.
8. Mindful eating: eat slowly and savour your food
Mindful eating involves paying close attention to your internal hunger and satisfaction cues. It also means slowing down and savouring your food. Research published {2020’s} in the International Journal of Obesity suggests that eating slowly can lead to a decrease in calorie intake and promote feelings of fullness [8]. Put down your phone, chew your food thoroughly, and truly appreciate the flavours and textures of your meals. This mindful approach can help you eat less and boost your metabolic efficiency.
9. Cellular clean-up crew: autophagy and metabolic enhancement
According to Cambridge Dictionary: AUTOPHAGY is a natural process in which the body breaks down and absorbs its own tissue or cell. Literally meaning “self-eating” in Greek, autophagy involves cellular housekeeping. Cells break down and recycle damaged components, promoting cellular renewal and potentially improving metabolic efficiency. A process that occurs during periods of fasting. Research published [2020’s] in Nature Reviews Molecular Cell Biology suggests that autophagy activation through fasting may enhance insulin sensitivity and mitochondrial function, both crucial players in metabolism [9].
10. Optimize your metabolism for weight management
Strategic Intermittent fasting (IF) has become a popular dietary approach that involves cycling between periods of eating and fasting. Unlike traditional calorie restriction, IF focuses on when you eat rather than how much you eat. Studies suggest that IF may offer a unique advantage for boosting your metabolism. Here’s a breakdown of the science behind IF and its potential to boost your metabolism:
Metabolic flexibility: burning fat for fuel
When you consistently consume food throughout the day, your body prioritizes burning glucose (sugar) for energy. Even so, the body is starved of food during periods of fasting, then it compensates by burning fat into fuel, depleting your glucose stores in the process. Studies published in the International Journal of Molecular Sciences suggest that IF can promote a metabolic shift towards fat utilization, potentially leading to increased calorie burning [10].
Hormonal harmony: optimising metabolic hormones
Fasting can positively influence hormones that regulate metabolism. Studies published [2020’s] in the Journal of Clinical Investigation inform that fasting intermittently can elevate levels of glucagon-like peptide-1 (GLP-1), a hormone that promotes satisfaction and blood sugar control [11]. Conversely, fasting may decrease insulin levels, which can further enhance fat burning. This hormonal symphony orchestrated by Intermittent Fasting is a more efficient method to boost your metabolism.
It’s Important to Note:
While the research on IF and metabolism is promising, it’s important to seek the advice of a healthcare professional before starting any new diet, especially if you have any underlying medical conditions. Additionally, different IF (Intermittent Fasting) protocols exist (16:8 method, 5:2 diet etc.), and finding the one that best suits your lifestyle and preferences is important.
By integrating these unique strategies and understanding the science behind them, you can unlock the potential to naturally increase your metabolism and create a sustainable path towards a healthier you.