10 simple tips to speed up metabolism at home!

These are the simple tips to speed up metabolism at home in a simple and practical way, for those who don’t know, the term metabolism describes all the chemical reactions that happen in the body. These chemical reactions keep your body alive and functioning. However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher, the more calories you burn and the easier it is to lose weight and keep it off. Having a fast metabolism can also give you energy and make you feel better.

Simple tips to speed up metabolism at home:

1. Do weight lifting:

Muscle is more metabolically active than fat, and building muscle can help boost your metabolism. That means you’ll burn more calories each day, even at rest.

Lifting weights is one of the simple tips to speed up metabolism at home as  it will help to retain muscle and fight the drop in metabolism that can occur during weight loss . In one study, 48 overweight women were put on an 800-calorie-a-day diet, along with aerobic exercise or resistance training.

2. Replace fats with coconut oil:

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium chain fats are among the simple tips to speed up metabolism at home  more than the long chain fats found in foods like butter.

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which increased by just 4%. Due to coconut oil’s unique fatty acid profile  , replacing some of the other cooking fats with it can have modest benefits for weight loss.

3. Move more:

Sitting too much is bad for your health. Some health commentators have even called it “the new cigarette”. In part, this is because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared to sitting, an afternoon of standing at work can burn 174 more calories. If you have a desk job, try standing for short periods to split the time you spend sitting. You can also invest in a standing desk.

4. Eat more spicy foods:

Peppers contain capsaicin, a substance that makes it one of the simple tips to speed up metabolism at home . However, many people cannot tolerate these spices in the doses needed to have a significant effect.

A study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could contribute to 0.5 kg of weight loss for an average weight man.

Alone, the effects of adding spices to food can be quite small. However, it can lead to a slight advantage when combined with other metabolism-boosting strategies.

5. A little coffee can help:

Studies have shown that the caffeine in coffee can increase metabolism by 3-11%. Like green tea, it also promotes fat burning. However, this seems to affect thin people more.

In one study, coffee increased fat burning by 29% for thin women, but only 10% for obese women. Coffee’s effects on metabolism and fat burning can also contribute to successful weight loss and maintenance.

6. Drink plenty of ice water:

People who drink water instead of sugary drinks are more successful in losing weight because this is also one of the simple tips to speed up metabolism at home . This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water can also temporarily speed up your metabolism.

Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10-30% for about an hour. This calorie-burning effect can be even greater if you drink cold water, as your body uses energy to warm you up to body temperature.

Water can also help fill you up. Studies show that drinking water half an hour before eating can help you eat less. A study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.

7. Get better nights sleep:

Lack of sleep is linked to a huge increase in the risk of obesity. This may be partly caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are associated with an increased risk of developing type 2 diabetes .

It has also been shown to increase the hunger hormone ghrelin and decrease the fullness hormone leptin. This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.

8. Invest in high-intensity training:

High-intensity interval training (HIIT) involves quick, very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate even after your workout is over.

This effect is believed to be greater for HIIT than for other types of exercise . In addition, HIIT also helped you burn fat. A study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 2 kg and belly fat by 17%.

9. Add protein to your meal:

Eating food can boost your metabolism for a few hours. This is called the thermic effect of food (TEF). It is caused by the extra calories needed to digest, absorb and process the nutrients in your meal.

Protein causes the greatest increase in TEF. It increases your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats. Eating protein has also been shown to help you feel fuller and keep you from overeating.

One small study found that people were likely to eat about 441 fewer calories a day when protein made up 30% of their diet. Eating more protein can also reduce the drop in metabolism often associated with fat loss. That’s because it reduces muscle loss, which is a common side effect of dieting.

10. Invest in oolong tea or green tea:

Green tea and oolong tea have been shown to increase metabolism by 4-5%. These teas help convert some of the fat stored in your body into free fatty acids, which can increase fat burning by 10-17%. As they are low in calories, drinking these teas can be good for both weight loss and weight maintenance.

Furthermore, its metabolism-boosting properties are believed to help prevent the dreaded plateau of weight loss that occurs due to a decrease in metabolism. However, some studies find that these teas do not affect metabolism . Therefore, its effect may be small or only apply to a few people.