10 Easy ways to boost your metabolism

Metabolism is the term for a set of chemical reactions that occur in the cells of living organisms to sustain life. The metabolic processes lead to growth and reproduction and allow living organisms to maintain their structures and respond to the surrounding environment. All chemical reactions that occur in living organisms, from digestion to the transport of substances from cell to cell, can be part of metabolism.

Intermediary or intermediate metabolism is the term for the transport of substances into and between different cells.

10 easy ways to boost your metabolism

   1.   Eat Plenty of Protein at Every Meal
                                     
                                                           Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats

Eating protein has also been shown to help you feel more full and prevent you from overeating 

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting

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2. Drink More Cold Water

                                         People who drink water instead of sugary drinks are more successful at losing weight and keeping it off 

Trusted SourcThis is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism 

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature 

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat lessTrusted STrusted Source

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn't 

3. Do a high-Intensity workout                   
 
                                                 High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finishedThis effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by

Trusted SourceOne study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%

4. Lift Heavy Things 
                                   
                                 Muscle is more metabolically active than fat, and building muscle can help increase your metabolism 

This means you will burn more calories each day, even at rest 

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss 

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training Trusted Source

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism Trusted Source

You can find weights to incorporate into your workout online.

5. Stand up More
                                 
                             Some health commentators have even dubbed it "the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk 

You can find standing desk kits and setups online.

6. Eat spicy food
                              
                           Peppers contain capsaicin, a substance that can boost your metabolism 

However, many people can't tolerate these spices at the doses required to have a significant effect 

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male 

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies 

7. Get a good night's sleep
                                         

                                              Lack of sleep is linked to a major increase in the risk of obesity

Trusted SourceThis may partly be caused by the negative effects of sleep deprivation on metabolism

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes 

It's also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

8. Dreank green tea and oolong tea
                                      
                                                         Green tea and oolong tea have been shown to increase metabolism by 4–5%

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance 

It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people

You can find green tea and oolong tea online.

9. Drink coffee
                        
                       Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women 

Trusted SourceHowever, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women 

Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance

10. Replace cooking facts with coconut oil
                                        
                                                                    Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4% 

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss 

You can find coconut oil online.