Your metabolism converts nutrients from the food you consume into energy; however.

Your metabolism converts nutrients from the food you consume into energy; however, “metabolism” is also often referred to as your basal metabolic rate, which counts the amount of calories you burn while resting. Simply put, the higher your metabolic rate is, the more calories you burn during rest. Many things can factor into your metabolism, including diet, body size and body composition, age, sex, health status, physical activity, and possible medications you take. While you cannot “reset” your metabolic rate, there are simple lifestyle changes you can make to increase it, naturally. Below are some suggestions.

1. Add More Protein To Your Diet

Have you ever heard of the thermic effect of food (TEF)? It relates to the amount of energy used to absorb, digest, and metabolize the nutrients in a meal, and the process of consuming certain foods that can increase your metabolic rate for a few hours. Interestingly, protein causes the biggest increase in TEF. In fact, protein needs 20 to 30 percent of its usable energy to be spent for metabolism, while carbs require five to 10 percent, and fats need zero to three percent.

Adding more protein to your diet can decrease the drop related to your metabolic rate often linked to shedding fat, as it helps prevent the loss of muscle, which sometimes occurs during “weight loss” diets.

2. Getting Enough Shut-Eye

Not getting enough sleep has been directly linked to being overweight and obese. Research has also revealed that a lack of sleep affects your levels of ghrelin, the “hunger” hormone, as well as leptin, the hormone that controls how “full” you feel. This certainly makes sense, as those who suffer from sleep deprivation often have difficulty losing weight and, at times, feeling hungry for no reason. 

A recent study found that lack of sleep for four nights or more could slightly reduce how your body metabolizes fats. Sleep experts suggest that adults get between seven to nine hours of sleep each night, so simply heading to bed at a good hour can help you increase your metabolism.

3. Coffee Addicts, Rejoice!

While ensuring you have a good night’s sleep, make sure you also set the coffee timer for the next day. Studies reveal that caffeine triggers neurotransmitters to be released within the body, which help regulate the way fat is processed. 

4. Get Up & STAND UP

Research notes that excessive sitting can have detrimental effects on your body and health, for a number of reasons. One is, that sitting for prolonged periods of time burns fewer calories, essentially leading to weight gain. Still, those who work certain jobs can’t help but sit for the majority of the day; bills need to get paid, right?

With that being said, taking “stand-up” breaks can help. A review conducted in 2018 showed that stepping away from your desk for a bit or standing while at work was linked to reduced body fat, weight, cardiometabolic risk (CMR) scores, waist circumference, and diastolic blood pressure. 

If you are one of the many out there with a “desk” job, walking or standing for short periods of time while you work is beneficial. You can also try going for walks during breaks or purchasing a “standing” desk. 

5. Spice It Up!

Capsaicin is a compound found in peppers that can boost your metabolism, so perhaps it’s time to get a little spicey … in terms of your diet, that is!

However, you might be someone who can’t stand their food too hot, hot, hot. No need to get down, a past study evaluated the effects of capsaicin in normal doses, and while there is a benefit, it’s not overly substantial. Eating peppers at an acceptable amount burns approximately 10 added calories each meal. Still, the good news is that if you can add spice to your diet and combine it with other methods of boosting your metabolism, you could see a difference.

Our SwiftSlim program is personally designed around our patient’s specific body composition and metabolism. In fact, we promise you will lose approximately 20-30 pounds when all is said and done. Our approach is safe, healthy, drug-free, and non-invasive.

Ready to lose weight and keep it off for good? To schedule a consultation, click here.