How To Boost Your Metabolism

Written By Christopher Corden

740 Words – 3 Minutes Read Time

If you’ve ever tried to lose weight, you’ve probably come across the term “fast/slow Metabolism” and have wondered, how can I speed up my own metabolism?

Many products and methods claim to enhance metabolism, but in reality, there is only one proven way to achieve this: through increased activity and building muscle. In this article, we will explore the relationship between metabolism and weight loss and run through some actionable tips to boost your metabolism effectively.

Understanding Metabolism and Weight Loss:

Metabolism refers to the sum of all chemical processes that occur within our bodies to maintain life. When it comes to weight loss, our main focus is energy balance, how many calories we consume vs how many we burn.
The “calories in” is made up of food/drinks/alcohol etc that you consume daily.
Calories out is made up of your resting metabolic rate (RMR), the thermic effect of food (TEF), exercise activity (EAT) and non-exercise activity (NEAT), which total to be your total daily energy expenditure. (TDEE)

The Role of Muscle Mass in Boosting Metabolism:

One of the most effective ways to increase your metabolism is by building muscle mass. Muscles require more energy to maintain than fat and is a much more metabolically active tissue. By increasing your muscle mass, you create a higher energy demand, thus raising your metabolic rate. This means that even at rest, your body will burn more calories, contributing to weight loss.

Not to be overstated, 1lb of muscle burns about 6-10 calories per day. That being said, if you gained 10lbs of muscle over a year, you’d be burning an extra 60-100 calories per day, combined with the extra calorie burn from your muscle-building focused workouts.

While it’s still only a small boost, it is much greater than nearly all other methods available to increase your metabolism besides exercising.

How to Build Muscle Mass:

To build muscle effectively, you’ll need to incorporate strength training exercises into your fitness routine. Strength training involves lifting weights, using resistance bands, or performing bodyweight exercises like push-ups and squats. Aim for two to three strength training sessions per week, targeting different muscle groups each time. Gradually increase the intensity and weight over time to challenge your muscles and promote growth.

The Importance of Physical Activity:

In addition to building muscle mass, increasing your overall physical activity level is essential for boosting your metabolism. Engaging in aerobic exercises, such as brisk walking, jogging, swimming, or cycling, helps burn calories and stimulates your metabolism during and after the workout. Aim to hit the recommended 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.

Non-exercise activity is also a fantast way to increase your total daily energy expenditure, and in some cases may even make a bigger difference than a general workout.

Some examples of N.E.A.T:

Washing the car.
Fidgeting.
Walking upstairs.
Walking the dog.
Carry grocery shopping.
Gardening.
Playing with children or pets.
Using a standing desk.

The Myths & Quick Fixes:

While there are numerous products and methods on the market claiming to speed up metabolism, it’s important to approach them with caution and scepticism. Some popular examples include teas, cold showers, and saunas. However, these methods have little to no scientific evidence supporting their effectiveness in boosting metabolism. If such methods did work, they would be widely popular and produce significant results. Instead, focus on proven strategies, such as building muscle mass and increasing physical activity, to achieve sustainable and long-term results.

The Benefits of a Faster Metabolism:

A faster metabolism not only aids in weight loss but also offers several other benefits for overall health and well-being. When your metabolism is revved up, you may experience increased energy levels, improved digestion, and better nutrient absorption. Additionally, a higher metabolic rate can help prevent weight regain after successful weight loss and provide a foundation for maintaining a healthy weight

Conclusion:

If you’re looking to boost your metabolism and achieve weight loss, set your goal on gaining muscle mass and being more physically active.

Building muscle through strength training exercises and incorporating aerobic activities into your routine will help elevate your metabolic rate and burn more calories.

Remember to stay consistent, gradually progress in your workouts, and prioritize sustainable methods rather than falling for quick fixes. By focusing on these proven strategies, you’re more likely to achieve weight loss goals as well as improve your overall health and well-being.

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