There are a lot of myths surrounding the infamous metabolism, but what is true and what's not? We take a look at whether you can really speed up your metabolism and how to utilise the metabolism in weight loss.
Can you change the speed of your metabolism?
The metabolism is the chemical reaction in the body that keeps us alive. The metabolism is controlled by hormones and the nervous system and this process breaks down the food you eat and turns it into energy. Your metabolism is measured as BMR, basal metabolic rate. Your BMR is the amount of calories (energy) your body burns just by being alive.
You inherit your metabolism and so your BMR is mostly controlled by your genetics, however there are external factors such as physical activity and diet which can speed up the metabolism.
How do you increase your metabolism?
There are different lifestyle factors which affect your metabolism and it gradually decreases as we age. If you want to increase your metabolism, try some of the following tricks.
Don't skip breakfast
Eating breakfast is a natural metabolism booster and is a really important part of a healthy lifestyle. When we wake up, our bodies are essentially in starvation mode and so we need to eat a heart meal in order to kick start the metabolism and get things rolling. If you skip breakfast, your body will stay in starvation mode for longer and therefore your metabolism will grind to a halt. Boost your metabolism by eating a nutrient-dense, healthy breakfast.
Eat regular, small meals throughout the day
Your blood sugar peaks and troughs naturally throughout the day, but too many spikes and dips can lead to mood swings, irritability, and cravings. By eating small meals regularly throughout the day, you will help to keep your blood sugar levels more stable and therefore keep your metabolism ticking over too.
Eat more, don't be restrictive
A very common motto in the fitness industry these days it that you need to eat more to lose weight. Gone are the days of magazines recommending we eat less than 1,000 calories per day and people mindlessly following fad diets like the baby food diet. We have now realised that to boost the metabolism and stay healthy, we actually need to eat plenty of food to fuel ourselves, so long as it's whole, unprocessed food and that we are also following a good exercise regime.
By doing high intensity interval training like a Tabata workout, we create what is called the EPOC effect. The EPOC effect means your body continues to burn calories even once you've finished the workout. Tabata training is also proven to increase the BMR, which means your body will burn more calories at rest.
Do strength training to build muscle
It has been proven that the more muscle you have, the more fat your body burns. Having a high lean muscle mass will increase your metabolism and so you will burn more calories at rest. Strength training is also proven to be more effective at burning fat than cardio.
Metabolism boosting foods and drinks
As well as the physical activity you do, there are ways to speed up your metabolism through your diet. The following foods and drinks are proven to increase your metabolism.
Studies have shown that spicy foods can (temporarily) increase your metabolism by up to 8 percent. By adding chilli and other spices to your food, you will be speeding up your metabolism, but only slightly.
Caffeine stimulates the central nervous system, and as we've already seen, it's the central nervous system that controls the metabolism. By drinking coffee, you will be boosting your energy levels and stimulating your BMR. But remember, caffeine can be addictive and can potentially have negative affects on your sleep.
Eating plenty of protein is good for you as it builds muscle and helps to maintain healthy body and tissue function. By eating more protein, your body will store the calories as muscle rather than fat and this will in turn increase your metabolism. Protein is also proven to make you feel fuller for longer, so you will end up eating less in the long run.
Green tea contains antioxidants called catechins which are proven to boost your metabolism. If you're not a huge fan of drinking green tea, try our superfood smoothie recipe which includes matcha green tea powder which is ten times more powerful than a regular cup of green tea.