How To Improve Metabolism?

Increase Your Metabolism. Do you often have cold hands and feet? Do you generally lack energy? These small daily inconveniences can have one and the same cause: your metabolism. But what boosts metabolism? This article gives you our top tips for activating your metabolism. Also, discover foods that boost metabolism, metabolism boosters for your workouts, and small habits you can put in place daily.

How To Speed Up Metabolism?

How To Speed Up Metabolism?

How does metabolism work?

Our metabolism includes all the biochemical processes that take place in our body. And for all these processes to take place properly, our metabolism needs nutrients that we absorb through our diet. These nutrients reach our cells through the blood and are transformed and used there for the functioning of our body. There are two types of metabolism: catabolism and anabolism.
  1. Catabolic metabolism: catabolism refers to how the body converts substances from food into chemical compounds - such as proteins into amino acids, fats into fatty acids, and carbohydrates into simple sugars.
  2. Anabolic metabolism: Anabolism refers to the reverse process - the body uses the chemical compounds that have been transformed by catabolism. Amino acids are used, for example, for protein synthesis in the muscles.

Energy metabolism

Energy metabolism determines our energy expenditure, i.e., the body's ability to convert calories into energy. There are three components of total energy expenditure:
  1. Basal metabolic rate is the amount of energy the body needs at rest to function and stay alive. It accounts for 60-75% of total energy consumption. It varies with height, weight, age, gender, and thyroid activity. How to calculate your basic metabolism? You will find all the information on this subject in the article " Food for mass gain".
  2. Active metabolism depends on physical activity, but growth, pregnancy, and lactation require more energy. Active metabolism, therefore, varies greatly from person to person.
  3. Thermogenesis is the amount of energy the body expends to digest and metabolize food. It represents approximately 5% of total energy consumption.
  4. When we talk about boosting your metabolism, we generally refer to the basic metabolism. Although it is influenced by various external factors, it can be accelerated by acting on the other two components of total energy expenditure, namely active metabolism and thermogenesis. But before you start making changes to speed up your metabolism, find out what type of basal metabolism you have.

Fat metabolism

Metabolism includes, among other things, the metabolism of carbohydrates, proteins, and fats. We will take a closer look at the latter because it is often associated with weight loss. Fats are especially important for energy production. For this, dietary fats are broken down in the digestive tract and transported to the body's cells. But our bodies also need fat to produce vitamins, hormones, and neurotransmitters.
By the way: If you consume more fat than you use, your body stores this excess energy - as fat deposits or abdominal fat. If this is your case, look at our top tips for boosting your fat metabolism. Additionally, the amino acid L-carnitine appears to boost fat metabolism. Indeed, L-carnitine allows the transport of fatty acids to the cells' mitochondria (energy centers), which allows our body to transform dietary fats.

Slow metabolism vs. Fast metabolism

How to recognize your own metabolism? The general characteristics of these two types of metabolism are represented in the following:

Slow metabolism Fast metabolism
Low body temperature: you often have cold hands and feet, you are chilly Good blood circulation
Easy weight gain: you gain weight for no good reason You store fat with difficulty
Chronic fatigue: you have little energy and you sleep a lot Restful sleep, normal awakening
Decreased libido Normal libido
Slow digestion: you rarely go to the toilet Good digestion, normal elimination
Difficulty building muscle mass Good muscle definition

If you have a slow metabolism, do not panic, this situation is not irreparable since there are many tricks to stimulate it. To do this, we must focus on 4 essential aspects: diet, physical activity, sleep and stress management.

5 tips to boost your metabolism

When we talk about activating your metabolism, we usually refer to basal metabolism. This depends on external factors, but you can also influence it yourself. By acting on active metabolism and thermogenesis, you can boost your metabolism. Determine your basal metabolic rate first before taking steps to boost your metabolism.

What exactly boosts metabolism? We've put together the top 5 metabolism tips for you :
Below is detailed, actionable information on how you can increase your metabolism:

Tip 1: Eat healthy & balanced

  • Consume plenty of water: There is evidence that getting enough fluids, especially water, can naturally increase basal metabolic rate. Studies have shown that after drinking half a liter of water, the body burns significantly more calories. This effect is increased tenfold when the water is cold. [5] Why? The body uses even more energy to heat the water. Boosting the metabolism is therefore not difficult. Note: it is best to drink at least three liters a day. If you don't like to drink just water, nu3 Fit Protein Water is exactly what you need.
  • Reduce your carbohydrate intake: when we eat fewer carbohydrates, our body must draw on its reserves to supply all our organs with the energy they need. This leads to additional energy expenditure. Additionally, studies have shown that consuming simple carbs slows metabolism and increases body fat levels. Therefore, a daily carbohydrate intake of fewer than 100 grams can be a first step in increasing your metabolism. So focus on foods that are low in carbs or those that contain complex carbs. You'll find information about these foods below.
  • Eat more protein: Our metabolism speeds up for a few hours when we eat. This is due to thermogenesis that takes place during the digestion process. Some nutrients require more energy than others to digest. This is the case with proteins. Proteins increase the energy consumed by 15 to 30%, carbohydrates by 5 to 10%, and lipids by a maximum of 3%.
  • Choose the right fats: You can boost your metabolism with good fats. In fact, fats rich in medium-chain fatty acids allow you to burn calories for up to six hours after a meal.Boosting your metabolism then becomes child's play.
  • Pay attention to micronutrients: besides the intake of liquids and macronutrients (carbohydrates, proteins, fats), vitamins and minerals also play an important role. They contribute to our metabolism being able to perform all its functions in the best possible way. Thus, biotin contributes to the normal metabolism of macronutrients. And vitamins B1, B2, B3, and B12 contribute to normal energy metabolism. This is why a regular intake of these nutrients is important.

How To Improve Metabolism?

Tip 2: Choose the right foods

What are the foods that really boost the metabolism, and how to compose your diet? Here are the top 9 foods for a balanced metabolism :
  1. Lentils provide complex carbohydrates, fiber, protein, and B vitamins and magnesium, phosphorus, iron, and zinc.
  2. Rolled oats are a good source of complex carbohydrates, vegetable proteins, and B vitamins. They also contain minerals such as iron, phosphorus, magnesium, copper, manganese, and zinc.
  3. Coconut oil, consumed at a rate of at least 30 milliliters a day, seems to be able to speed up the metabolism. Additionally, we recommend flaxseed and hemp oils due to their fatty acid composition.
  4. Almonds are full of protein and B vitamins. They also provide calcium, magnesium, copper, iron, manganese, and zinc.
  5. Chilli not only enhances the taste of your dishes, but it is also good for boosting metabolism thanks to capsaicin - an ideal home remedy.
  6. Tuna provides protein, B vitamins, and omega-3 fatty acids. It also contains different minerals such as iron, zinc, magnesium, and iodine.
  7. Beef is rich in L-carnitine and provides animal protein and iron, zinc, and B vitamins. However, you should consume it in moderation and ensure that it is good quality.
  8. Green tea also helps boost metabolism.
  9. Spinach contains iron, zinc, magnesium, and vitamin C and B vitamins like biotin.
To increase your metabolism, regularly choose foods from our list and combine them according to your desires. If possible, choose organic quality foods.

Tip 3: Exercise regularly️

Strength training: physical activity is important for increasing basal metabolic rate - your metabolism is running at full speed when you exercise. Strength sports are particularly recommended to replace fat with muscle. The more you develop them, the more your basic metabolism (calorie consumption at rest) increases. This means that the carbohydrates go into the muscles to provide energy, and the body does not store fat. Our tip: To further boost your metabolism, use weights during training.

HIIT: We recommend doing short, intense exercises like HIIT (High-Intensity Interval Training) to increase your metabolism. What is special about HIIT? High-intensity effort phases alternate with short rest phases. This sport is ideal for stimulating fat burning: With HIIT training, you can lose up to nine times more body fat than with jogging - and you build muscle mass at the same time. Additionally, a 45-minute high-intensity workout can burn calories for 14 hours, known as the "afterburn effect," which is much more important after a HIIT workout than after a continuous-intensity cardio workout. Ideal for boosting your metabolism.

Tip 4: Get enough sleep

Good sleep is essential for optimal functioning of the metabolism. Sleep-deprived people have a slightly slower metabolism.Similarly, lack of sleep increases the risk of overweight and disrupts appetite. The body produces hormones, self-regulates, and regenerates during sleep. It is therefore important to find the ideal rhythm and time of sleep.

Tip 5: Relax

Stress increases the production of the hormone cortisol, which increases appetite and fat storage, resulting in slow metabolism. To find a technique that allows you to control your daily stress level. Why not try meditation or yoga?

How quickly can you increase your metabolism, and for how long?

All the combined solutions, of course, can only have a beneficial effect on your body. However, each metabolism and body are different, so you must give your metabolism time to regulate itself. This can take weeks or even months, but be patient and listen to your body!

What slows down the metabolism?

Some people know their body very well and know what not to do in order not to negatively influence their metabolism. If you find it difficult to do so, here you will find the 6 main "missteps" to avoid committing

What you should avoid:
  1. Drink alcohol like wine, beer, or cocktails.
  2. Eat fast foods high in sugar and bad fats and white flour products.
  3. Eating irregular meals that disrupt metabolism.
  4. Drink too little because water is vital for metabolism.
  5. Not doing enough physical exercise without sufficient daily and sporting activity (at least 150 minutes of moderate exercise or 75 minutes of intensive training per week).
  6. Stress and lack of sleep, disrupt circulation and deprive of energy.
  7. If you have the impression that despite our advice and the change in your habits, you cannot activate your metabolism, ask your doctor for advice.

Can you lose weight by boosting your metabolism?

Repeated weight-loss diets are not good for your metabolism. If you want to lose weight, you have to watch your calorie intake and avoid simple carbohydrates, but you should not give up vitamins and minerals. Without these important micronutrients, your metabolism is likely to slow down even more - it runs slow. Our recommendation: watch your diet in the long term, exercise a lot, and drink enough.

Want to change your metabolism to burn more fat? You will gradually reach your ideal weight without the yoyo effect by following our advice. Here is an overview of the main tips that will allow you to stimulate fat burning :

  1. Focus on foods that boost metabolism.
  2. Eat a protein-rich diet and incorporate healthy fats.
  3. Avoid foods containing empty carbohydrates.
  4. And if you like spicy dishes, add some hot ingredients for an extra boost.
Sport: when it comes to metabolism and diet, physical exercise is essential in addition to a balanced diet. Move regularly every day and play sports several times a week. We recommend a mix of heavyweight training and cardio exercises - including HIIT.

Tips to increase your metabolism

Tips to increase your metabolism

1: Foods That Increase Metabolism And Burn Fat

Eat a good breakfast and eat light in the evening, Suppose you want to speed up your basal metabolism. In that case, there's nothing like indulging in a healthy breakfast filled with wholesome foods. A study has indeed shown that having a good breakfast and eating light in the evening could boost our metabolism and thus promote weight loss. So treat yourself to breakfast!

2: Practice abdominal breathing

Breathing properly can also help speed up your metabolism. Indeed, oxygen being necessary for the proper functioning of the metabolic process, it is therefore impossible to burn fat in the absence of oxygen. Abdominal breathing, i.e., breathing through the diaphragm, provides a much greater quantity of oxygen than breathing through the thorax. Still, it also allows you to relax and thus fight stress. This harmful phenomenon slows down our metabolism, as explained earlier in this article.

3: Chew gum

And no, you're not dreaming; chewing gum could increase the energy expenditure of your basic metabolism by about 20%! A scientific study has indeed discovered that 3 hours of chewing a day could allow you to lose one kilogram of body fat per year. Be careful, however, not to abuse it because repeated chewing can have harmful effects on your jaw.

4: Allow yourself a day of indulgence

This means that you allow yourself to eat whatever you want one day a week. Although one might think that this type of meal presents risks of nullifying all our efforts, it turns out that the scientists do not necessarily agree with us. A study has, in fact, shown that following the consumption of a higher calorie and larger meal than usual, the production of the hormone leptin, which influences our appetite and our metabolism, increases by up to 30 % for 24 hours, causing our body to consume additional calories. In addition, having fun is also an excellent way to release the stress resulting from frustration.

Activate Your Metabolism Every Day

Metabolism is often reduced with weight loss. However, it is much more than that: it is the basis of all the vital processes of our body. There are many benefits of boosting our metabolism :
  1. The blood circulates well.
  2. We store little fat.
  3. We benefit from restful sleep.
  4. We benefit from good digestion.
  5. Our muscles can be defined by the sport.
You now know how to increase your metabolism with the right diet. You also know foods that boost metabolism and tips for optimizing your physical activity. Put our advice into practice, and you will soon see changes. Good luck!