How do I increase metabolism?

To increase your metabolism, you can implement a combination of dietary changes, exercise routines, and lifestyle adjustments. Here are some evidence-based strategies:

Diet

Protein Intake

Eating sufficient protein is crucial as it requires more energy to digest compared to carbohydrates and fats. Aim for 25-35 grams of high-quality protein at each meal5.

• Foods high in protein include meat, dairy, legumes, fish, and lean meats like chicken and turkey145.

Balanced Meals

Ensure your meals and snacks include a balance of carbohydrates, fat, protein, and fiber. This helps maintain a healthy muscle-to-fat ratio3.

Complex Carbohydrates

Eat more complex carbohydrates and less fat. Complex carbs provide sustained energy and support overall metabolic health2.

Intermittent Fasting

Consider intermittent fasting, which involves eating within a set number of hours and fasting for the rest. This can help your body use stored fat for energy2.

Hydration

Stay hydrated, as water can suppress appetite and temporarily boost metabolism. Aim to drink at least half your body weight in ounces of water per day4.

Exercise

Strength Training

Building and maintaining muscle through strength training is highly effective. Muscle tissue is metabolically active, burning more calories at rest. Incorporate exercises that target all major muscle groups at least two days a week135.

High-Intensity Interval Training (HIIT)

Engage in HIIT, which involves short bursts of intense exercise followed by brief recovery periods. This can increase your metabolism and help burn fat13.

Regular Physical Activity

Regular movement, even simple activities like walking, can help boost your metabolism. Aim for at least 8,000 steps per day and break up long periods of sitting with brief exercise sessions5.

Lifestyle Adjustments

Sleep

Ensure you get adequate sleep, as poor sleep can worsen glucose control and lead to increased calorie intake. Aim for more than 6 hours of sleep per night5.

Caffeine

Moderate caffeine consumption can increase fat oxidation and boost the thermic effect of meals, although it may have negative side effects in some individuals5.

Meal Timing

Eat at regular times to maintain a stable metabolic rate. Avoid excessive alcohol and sugar intake, which can negatively impact metabolism2.

Reducing Sedentary Behavior

Incorporate "exercise snacks" – brief periods of increased movement – into your daily routine to keep your metabolism elevated5.

By combining these dietary, exercise, and lifestyle strategies, you can effectively support and increase your metabolism, which can help with weight management and overall health.