Nine Ways to Increase Metabolism
Metabolism is how your body turns food into energy. It keeps your body running by supporting essential functions like breathing, digestion, and circulation. While many people think metabolism only affects weight loss, it actually plays a big role in your overall health and energy levels. The good news? You can make simple changes to keep your metabolism working efficiently.
In this blog, we discuss what metabolism is and nine ways to support and boost metabolism.
What Is Metabolism?
Metabolism is the process of converting food into energy. It has two main parts:
Catabolism–Breaking down food to release energy
Anabolism–Using energy to build and repair cells
Your basal metabolic rate (BMR) is the number of calories your body needs to perform basic functions, like keeping your heart beating and lungs working. Factors such as age, genetics, muscle mass, and activity level influence BMR.
Simple Ways to Support a Healthy Metabolism
While genetics play a role in metabolism, your daily habits can also make a big difference. Here are some easy ways to support your metabolism:
1. Eat Enough High-Quality Protein
Eating protein-rich foods increases the thermic effect of food, which refers to the calories burned during digestion and absorption. Protein also helps maintain lean muscle mass, which contributes to a higher metabolic rate. Aim for lean sources such as:
Chicken, turkey, and lean beef
Fish and seafood
Eggs
Plant-based proteins like lentils, beans, tofu, and high-quality vegan protein powders
Protein meal replacements and powders with high-quality ingredients
2. Stay Hydrated
Drinking enough water can temporarily boost metabolism. Studies suggest that water consumption increases energy expenditure by about 24-30% for up to an hour.1-4 Cold water may help even more because your body uses energy to warm up your body temperature.5
3. Build Muscle With Strength Training
Muscle burns more calories than fat, even when you are resting. Adding resistance training helps build muscle mass, which in turn increases BMR. Strength training exercises such as weightlifting, bodyweight exercises, and resistance band workouts can help you build muscle and support your metabolism over time.
