7 EFFICIENT WAYS TO SPEED UP YOUR METABOLISM PERMANENTLY [SCIENCE EXPLAINED]
Definition of Metabolism
Metabolism is considered the sum of all chemical processes in the human body, from transporting hormones to circulating blood to the digestion of food and including all our daily life activities.
All these complex processes come under metabolism, further divided into Anabolism(building up) and Catabolism(breaking down).
To perform all these activities our body needs energy that is why most people use metabolism as a synonym of Total Daily Energy Expenditure or TDEE.
So your TDEE or Total Daily Energy Expenditure depends mainly on four factors:
1. Resting Metabolic Rate or RMR - Energy that your body needs in a rested state to perform all necessary functions from maintaining muscle mass to circulation blood in your body. RMR contributes 60-70% to the Total Daily Energy Expenditure.
2. Exercise Activity Thermogenesis - EAT is defined as the energy that your body uses during any kind of exercise. From weight training to high-intensity cardio(running) all come under EAT. It contributes about 10-20% to the TDEE.
3. Thermic Effect Food - Thermic Effect of Food is considered as the number of calories burned in the food you ingest will be used to digest, absorb, and metabolize the rest of the food, and some will end burned off as heat. Protein has the highest value of TEF. It contributes up to 10% to the TDEE.
4. Non-Exercise Activity Thermogenesis - Non-Exercise Activity Thermogenesis is considered as all the activities which you do outside the gym, it includes hopping, fidgeting, humming, shouting, standing, and lots of things on daily basis.
Metabolism is the sum of all the chemical processes in the human body, from pumping blood from the heart to sweating everything. Your metabolism or TDEE mainly depends on 4 factors: Resting Metabolic Rate, Non-Exercise Activity Thermogenesis, Exercise Activity Thermogenesis, Thermic Effect of Food.
I recommend you to read this article where I discussed What is Metabolism and Factors of Metabolism on which they depend in more detail. And a step-by-step breakdown of every factor and what strategies to be used to increase your Metabolism or TDEE.
The strategies we will be talking about will come under these four categories only. Try to understand the fundamental principles more clearly.
The Wrong Approach
The majority of people are searching for queries like how to increase RMR to lose weight or how to boost metabolism to lose fat fast.
There is nothing wrong with these searches, but people are riding themselves up in the wrong approach.
The most fundamental principles of fat loss are to be on a negative energy balance or to be in a caloric deficit.
This means If your maintenance calories are 2000 calories a day, then for losing weight you need to eat 1700-1800 calories a day (being in a slight deficit) will be a practical approach.
The first step to lose weight is being in a caloric deficit, then the steps that we are going to discuss will help you add your TDEE or increase metabolism more efficiently.
Here I discussed how to set up calories and macros for a fat-loss diet and what ratios of macros will actually help and what will not.
The end goal should be losing fat, gaining some muscle, better body composition, and a better lifestyle.
Here's one thing to note down an obese person is associated with a high metabolic rate as a heavier body needs more energy to do just about everything, from running down to breathing.
People did this mistake, people who slash down calories to lose a lot of weight very fast risk slowing their metabolism to below its “natural” level — maybe permanently.
You will feel hungry all the time, as their body fights to recover the energy stores (mostly, the fat) it lost too fast.
So don't cut down your calories too fast don't create a huge deficit, try to be in a slight caloric deficit, and cut down your calories slowly as your weight goes down.
It's not about losing weight but it's about losing the right kind of weight.
Siddhart Tiwari (Fitness and Nutrition Coach)
7 Efficient Ways Which Can Speed up Your Metabolism Permanently
Regular exercise can increase your resting metabolic rate, as can other methods.
Yes, to shed fat, you do need to spend more energy than you ingest; but the more severe the deficit, the easier it’ll be to regain whatever fat you lost.
Your RMR will decrease as you lose weight since weighing less means having less body tissue to support (among other factors).
In popular lore, someone with “a fast metabolism” is someone whose high resting metabolic rate (RMR) allows him or her to eat a seemingly infinite amount of food without any fat gain.
1. Eat Enough Protein
Proteins are extremely complicated and nitrogenous substances made from branches or varying sequences of different amino acids. They perform several important functions in our body.
Eating sufficient protein will surely help in increasing metabolic rate or metabolism.
Protein helps in repairing, maintenance, and building new muscles. As you have read in the last article that the TEF or thermic Effect of Food is high in macronutrient Protein.
TEF is Almost 20-30% in proteins, which means if you eat 150 grams of protein, 120 calories will only be used to use the protein part only.
So you consume 150 grams of protein, which will give you 600 calories(150*4). According to the above calculation, 120-180 calories will be used to digest and absorb protein only. #Increased Metabolism
Apart from this benefit, Eating protein has one more benefit, which is Satiety.
| 1 gram of carbohydrate = 4 calories 150 grams of carbohydrates = 150*4 = 600 calories |
For example: If you eat 100-150 grams of carbohydrates in one single meal you won't be able to feel that full, and if you eat those calories from refined sugar like sweets or ice creams then surely you will not. But that meal will give you around 400 calories.
But if you consume only 25-35 grams of protein (a lot less) in a single meal you will surely be able to feel full or satiated. Because our body needs more energy to digest and absorb protein. And the most fun part is you only able to get 100-120 calories only from protein.
Satiety is considered as the feeling of fullness or satiation. How? Apart from its fast metabolism it helps you to increase the lean mass of your body and during eating it helps you to feel full(satiety)
Proteins are made from the chains of amino acids, they perform several health benefits like maintaining, repairing, and growing muscle tissue. Eating enough protein will help you in burning more calories as its Thermic effect is high and secondly protein has a high satiety value.
2. Try To Walk More Steps A Day
The majority of the old age population is not able to perform movements is because of the one major reason that is they fragile or weak because they are not getting enough oxygen from the blood supply in their whole body.
The one and the only reason is not living an active lifestyle.
Our body is not actually made for sitting and doing work on a desktop, it is made to do the physical work ( at least the majority).
Today most of the People are paid for doing a job which is sedentary in nature but you can at least take a walk.
Walking is the most simple yet effective strategy to increase blood flow in your whole body.
A large body of evidence suggests that walking can increase fat loss in the context of a calorie-restricted diet.
The impact of walking on weight loss has been underwhelming in exercise intervention studies, but little is known about its effect on body composition in people consuming energy-reduced diets (caloric deficit).
If effective, walking may be a more feasible alternative to higher-intensity aerobic activity (running) for dieters with obesity.
A walking program with calorie restriction would, enhance fat loss, and preserve lean tissue among people trying to lose weight.
You can start with walking 6000 steps a day and can gradually increase to 10k steps a day. Trust me it will surely help in feeling better and energized all day long.
Walking for a minute burns 3-4 calories depends on person to person. So if you walk 10k steps a day it will take you around 1 hour and 20 minutes. So at the end of that time, you will be able to burn 500-700 calories. A Whole lot
Walking is one of the easiest and effective strategies that can use to boost metabolism or TDEE. A walking program for fat loss is more feasible for obese people who find themselves uncomfortable with running. Walking can also burn a lot of calories if done 1-2 hours a day, part of an active lifestyle.
3. Be Consistent with your Weight Training
Yes, Exercise! your resting metabolic rate can increase. The increase in metabolic activity from exercise can outlast your workout.
Weight training is considered as the use of weight in any activity.
It is also known as resistant training because the main fundamental principle behind weight training is that to give your body a situation so your body can perform movement against the weight or any kind of resistance.
Calories
Talking about the Metabolic rate, Performing weight training can burn up to 100-120 calories in one training session which lasts for 1-1.5 hours. This seems not to be a lot of calories but it will benefit in long run.
The study concluded evidence from an experiment that Physically active and healthy young men performed resistance training 2–3 times a week for 24 weeks. It resulted showed that moderate-frequency (2–3 times per week) combined weight or resistance training led to significant improvements in physical fitness and lean body mass.
So it will give your body an external stimulus so that your body will be able to grow lean mass (muscles) over time.
In fact, excess post-exercise oxygen consumption (EPOC) can last for more than a day after you stop exercising, depending on the duration and intensity of your physical activity.
But what happens after you’ve reached a plateau and your muscle mass stops increasing?
Muscle mass
Muscles require energy only for their maintenance (16 kcal/kg/day), even if you exercise daily?
No, they need more, because each time you exercise you damage the muscle tissue and must expend energy to repair them. This still counts as “muscle maintenance” (muscles get constantly destroyed and rebuilt even in sedentary people), but the caloric cost is much higher.
If you are doing weight training for 3 years, assuming you are consistent with your nutrition, training volume, sleep and have average genetics, then in the tenure of 3 years, you will be able to gain 10 kg of lean muscle mass.
This muscle mass will be there in your body, which means your body needs more energy than the last time. 10*16=160.
Assuming 1 kg of Extra muscle mass needs 16 calories than 10 (total amount of lean mass gained)* 16 = 160 calories.
So at the end of 3 years, your body will be able to bun 160 calories extra for doing nothing.
4. Be Regular with Your Sleep Schedule
According to the National Sleep Foundation, around 70% of the world population isn't getting enough sleep.
Sleep is the most important yet most neglected component of our daily schedule to stay healthy.
Sleep allows the body to repair and replete cellular components necessary for biological functions.
This is backed by the findings many functions in the body such as muscle repair, tissue growth, protein synthesis, and release of many of the important hormones for growth occur primarily during sleep.
Sleep is necessary for neural reorganization and growth of the brain’s structure and function. Sleep plays a role in the development of the brain in infants and children.
Sleep has a direct benefit over our mental and physical health, less sleep is associated with less cognitive output and loss of lean mass.
Studies found that the effect of sleep restriction on body composition goals may be even worse under energy-restricted people. Insufficient sleep can hamper fat loss and increase lean mass loss while dieting.
National Sleep Foundation says that on average, every individual needs around 7-9 hours of sleep in bed, considering the sleep quality is good.
Be regular with your sleep schedule and try to sleep at least 8-9 hours of sleep per night. Make a before-bed routine where you were not using any screens and avoid these distractions
You will be surprised to know the fact that our most important hormone production like Testosterone and HGH (human growth hormone) is secreted during our deep sleep (a few hours of falling asleep). and Most of the muscle repairs work is done during sleep time only.
Studies found that the effect of sleep restriction on body composition goals maybe even worse under energy-restricted people. Insufficient sleep can hamper fat loss and increase lean mass loss while dieting. Most of the muscle repairs work is done during sleep time only.
5. Sometimes Cardio can Help
Cardio is the only thing that I don't have to focus on because most people when starting their fitness journey they start with cardio like running, high-intensity workouts, etc.
Sedentary behavior increases the risk for cardiovascular and cerebrovascular disease (which affects blood flow in the brain).
Cardio has potential benefits of reducing sedentary behavior to acutely and chronically improve cardio- or cerebrovascular risk.
Long-term reduction in sedentary behavior improves peripheral vascular function and cerebral blood flow and acutely prevents impaired vascular function and decreased cerebral blood flow.
There is nothing wrong with doing cardio, but people abuse it by doing it excessively for their goal.
You should use cardio as a tool but not take it as the only thing.
Doing cardio is great for 20 minutes of cardio will burn up to 100-200 calories of energy, which is great.
So you should consider doing it a few times a week like 2-3 times/week.
But if you do it regularly it will jot help to reaching your goal, as doing a lot of cardio will suffer your weight training and it will lose muscle over time.
And the most important part is if you do not like it, you will not able to stick with it because you will not like it in long run.
HIIT is more time-efficient - Unless you have lost your hob and are looking to kill the newly won time, you are probably similarly short on time as most of us.
6. Try to Live an Active Life-Style
Active living is a way of life that integrates physical activity into everyday routines, such as walking to the store or biking to work.
Activity energy expenditure (AEE) is the most variable aspect of the Total Daily Energy Expenditure, ranging from 15% in less active individuals to 40% in highly active individuals.
Physical activities outside exercise cover significant physical effort in subconscious acts of daily life, such as fidgeting, chewing, walking short distances, or maintaining one’s posture(standing).
Studies in respiratory chambers and in free-living environments suggest that On average accounts for 4–17% of the TDEE or about 100–300 kcal/day.
Standing for around half of your workday can burn almost 200 extra calories, compared to sitting. That’s a simple, reliable, sweat-free way to burn calories.
Active living is a combination of physical activity and recreation activities aimed at the general public to encourage a healthier lifestyle.
Active living brings together urban planners, architects, transportation engineers, public health professionals, activists, and other professionals to build places that encourage active living and physical activity.
Communities that support active living gain health benefits, economic advantages, and improved quality of life. Activity helps condition your heart, lungs, and muscles. This can help you get through your daily activities without feeling tired.
Activity lifestyle helps your body use the calories you eat instead of storing them as fat. Your body continues to burn calories at a higher rate after you are active.
Activity helps lower your risk for cancer, heart disease, diabetes, and stroke. Activity can help you control your blood pressure and blood sugar levels, and lower your cholesterol. If you have arthritis, activity can help your joints move more easily and with less pain.
Active living is a combination of physical activity and recreation activities aimed at the general public to encourage a healthier lifestyle. Active Lifestyle will help prevent osteoporosis and reduce your risk for falls. Activity can help improve your mood can reduce or prevent depression and stress. Activity can also help improve your sleep quality as well.
7. Consuming Green tea, Coffee and Caffeinated Drinks Might Help
Green Tea, Coffee, or Caffeinated drinks are not very similar but for one reason for which I am mentioning these, because they all act as stimulants.
What is a stimulant?
Stimulants are any substance that can increase our body temperature, helping in feel energized withing giving us any nutrients.
Coffees And Caffeine
Starting off with Coffee, they are rich in caffeine.
Caffeine is a well-proven stimulant that can increase your energy expenditure.
Caffeine is a well-proven stimulant that can help you ain feeling energized for a short period.
If someone is drinking 2 cups of coffee, they can burn 50 extra calories from that cup of coffee.
One thing to note is that caffeine is highly adaptive to our body which means that if 2 cups of coffee burn 50 calories and help you in feeling energized for 3 hours, so a few days later for consuming that amount won't help you feel the same.
Studies have shown that On consuming 300mg of caffeine can burn up to 50 extra calories each day.
Green Tea
Here same goes for green tea as well, they are rich in caffeine, and EGCG is considered as catechins.
Green Tea is a tea that is green in color. (OH wow new definition)
Regular Consumption of Green tea is good and has some potential health benefits.
Most of the health benefits of green tea are performed by the compound called EGCG(Epigallocatechin gallate).
You know the benefit of caffeine, EGCG is a catechin that can directly help in lipolysis, which means the breakdown of fats from the fat stores to use it as energy.
In simple words, you can say EGCG indirectly promotes fat breakdown.
And on consuming a cup of green tea gives you hardly 250mg of each (EGCG and caffeine).
Consuming 500mg of EGCG can burn up to 150 extra calories per day.
Consuming 2 cups of green tea a day will help you in burning 120-150 extra calories.
You can consume green tea regularly it has a lot of good and practical health benefits in terms of health it does not have any potential side effects.
Takeaways
Metabolism is the sum of all the chemical processes in the human body, from pumping blood from the heart to sweating everything. Your metabolism or TDEE mainly depends on 4 factors: Resting Metabolic Rate, Non-Exercise Activity Thermogenesis, Exercise Activity Thermogenesis, Thermic Effect of Food.
People are searching on the internet that how to lose weight fast or how to boost metabolism, nothing wrong with that but they are missing out on the first step or the fundamental that is being in a caloric deficit. For losing weight you need to eat in a slight deficit no matter what you do and how you do.
Proteins are made from the chains of amino acids, they perform several health benefits like maintaining, repairing, and growing muscle tissue. Eating enough protein will help you in burning more calories as its Thermic effect is high and secondly protein has a high satiety value.
Walking is one of the easiest and effective strategies that can use to boost metabolism or TDEE. A walking program for fat loss is more feasible for obese people who find themselves uncomfortable with running. Walking can also burn a lot of calories if done 1-2 hours a day, part of an active lifestyle.
Weight training is defined as the training with the use of weight, mostly popular in bodybuilding and powerlifting sports. Weight training can burn during one session also but in long run, it helps in building muscle with a much higher caloric cost.
Studies found that the effect of sleep restriction on body composition goals may be even worse under energy-restricted people. Insufficient sleep can hamper fat loss and increase lean mass loss while dieting. Most of the muscle repairs work is done during sleep time only.
Any type of activity that increases your heartbeat is considered cardiovascular activity or cardio. Cardio is a great tool to reach your fitness goals and has potential benefits for health, but it should not be done excessively.
Coffee is rich in caffeine, which is a well-proven stimulant and can increase energy expenditure. Green tea is rich in both EGCG and caffeine, EGCG can help in the breakdown of fats to some extent. Consuming 2 cups of coffee and green tea can help in burning 120-150 calories extra.
Active living is a combination of physical activity and recreation activities aimed at the general public to encourage a healthier lifestyle. Active Lifestyle will help prevent osteoporosis and reduce your risk for falls. Activity can help improve your mood can reduce or prevent depression and stress. Activity can also help improve your sleep quality as well.
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