The speed of metabolism depends on a variety of factors, including age, sex, body fat, muscle mass, activity level, and genetics.
While a person has no control over the genetic aspects of their metabolism, there are some ways to help speed up the rate at which the body processes calories.
In this article, learn nine ways to increase metabolism.
1. Eating at regular times
The body relies on balance and regularity. Eating at consistent times may help maintain metabolic balance.
Otherwise, if a person eats a lot, then goes for long periods without eating, the body may burn calories more slowly and store more fat cells. By eating at regular times, a person can reduce this tendency.
2. Eating enough calories
Some people skip meals as a way to lose weight. However, this can negatively impact metabolism. Eating meals that are not filling can have the same effect.
Eating too few calories can cause a person’s metabolism to slow down so the body can conserve energy.
3. Drinking green tea
While studies have not conclusively proven it, some research indicates that green tea extract may play a role in promoting fat metabolism.
Green tea can be a good alternative to sugary juices, and drinking it can help ensure that a person is getting enough water during the day. Taking 1–2 cups a day can be a healthful addition to a balanced diet.
4. Doing resistance train
Strength training helps build muscle, which may increase metabolism. Muscle mass has a higher metabolic rate than fat, which means that muscle mass requires more energy to preserve.
A person’s body naturally loses muscle as they age. Regular resistance training can help counteract this effect.
5. Drinking enough water
Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight.
One study found that adding 1.5 liters of water to the usual daily consumption of water reduced the average weight and body mass index in a group of overweight women aged 18–23.
6. Reducing stress
Stress affects hormone levels, and it can cause the body to produce more cortisol than usual.
Cortisol is a hormone that helps regulate appetite. In 2011, researchers found abnormal cortisol levels in people experiencing disordered eating. Disordered eating may lead to unhealthful eating patterns, which can disrupt metabolism.
7. Getting plenty of sleep
When a person gets too little sleep, the body releases a hormone, ghrelin, which can make a person feel hungry. It also releases less leptin, a hormone that helps a person feel full.
Getting enough sleep can help ensure that these hormones remain balanced. This can prevent a person from overeating.