Metabolism is a term that often gets thrown around in discussions about health, weight loss and fitness - but what exactly is it? At its core, metabolism refers to all the chemical processes that occur within your body to maintain life - from converting food into energy to repairing cells. Your metabolic rate, on the other hand, is the speed at which these processes occur. It's the rate at which your body burns calories and ultimately, how quickly it uses energy.

Think of metabolism as your body's fire, and metabolic rate as how vigorously that fire burns. A faster metabolism helps in burning more calories, aiding in weight loss and maintaining a healthy body weight. A slower metabolism burns fewer calories, which results in those calories being stored as body fat. So how can you ensure that this fire burns steadily and efficiently?

Unfortunately, quick-fix trends focused on “fat-burning” foods and “no-carb diets” are not likely to improve your metabolism. Rather, boosting your metabolism is about making small, sustainable changes to your lifestyle and diet. In this blog post, we'll dive into some medically-backed ways to enhance and maintain your metabolic health and wellness goals. Say goodbye to fleeting fads and hello to long-term wellness as we explore practical ways to boost your metabolism.

1. Choose healthy, nutritious foods

You’ve probably read that certain teas, capsaicin-rich spicy foods like chili peppers, high-protein meals, or avoiding carbohydrates can help your metabolism. The reality, however, is that while these dietary choices may offer a small, temporary boost to your metabolism, their impact is minimal and short-term at best.

If you’re trying to improve your metabolism through diet, the best approach is to focus on overall healthy eating. Drinking water (at least 8 glasses a day, folks!) and consuming a diet rich in whole foods - including fruits, vegetables, lean proteins and whole grains - provides your body with the nutrients it needs to function optimally. These actions support a healthy metabolic rate more effectively than chugging down cups of green tea or eating foods so spicy that your tongue goes numb.

2. Don’t sit still for too long

If you work a desk job, a remote job or have more of a sedentary lifestyle in general, chances are that these periods of extended sitting are slowing down your metabolism. How? Because being active helps with the process of digestion and the efficient use of glucose and fats. When you're sedentary, these processes can become less efficient, contributing to a slower metabolic rate.

Being inactive can also cause muscle atrophy (shrinkage). When you lose muscle or don’t use your muscles as much, you’re not using as much energy - which means that your body is slowing down your metabolic rate.

Instead, try incorporating physical activity into your daily routine to help boost your metabolic rate. This doesn't mean you have to spend hours at the gym. Simple activities like walking, using a standing desk, taking the stairs, or breaking up your day with some household chores can increase the number of calories your body burns throughout the day.

3. Try out strength training

Strength training - also called resistance training or weight training - is an effective way to increase your muscle mass. Muscle is more metabolically active than fat, meaning it burns more calories at rest. This means that in theory, you can boost metabolism by incorporating strength and resistance training methods into your routine.

The truth, though, is that lifting weights alone isn't a magic elixir for boosting metabolism. Muscles don’t actually burn many calories if they’re not being used, and unless you’re a professional bodybuilder, you're probably only putting on a few extra pounds of muscle with regular exercise. The real benefit of strength training is that it leads to stronger bones, stronger muscles and better overall health!

4. Do a high-intensity interval training (HIIT) workout

HIIT is a type of exercise where you alternate between short bursts of intense exercise and brief periods of rest or lower-intensity exercise. If this sort of exercise - think biking, running sprints, burpees or jumping jacks - is recommended by your healthcare provider, it can help increase your metabolic rate. Here’s how:

During HIIT, you exert a lot of energy - and engage a lot of muscles - in a short time. This intense effort means your body burns a lot of calories not just during the workout, but also after it's finished, a phenomenon known as the 'afterburn effect' or post-exercise oxygen consumption (EPOC). Essentially, your body continues to burn calories at a higher rate even when you’re resting.

HIIT can also improve your body's ability to use oxygen efficiently. Better oxygen use means your body can more effectively convert nutrients into energy. By increasing calorie burn during and after workouts, building muscle, improving your body’s efficiency in using oxygen, HIIT workouts - and exercising often in general - can help enhance overall metabolic function.

5. Don’t skip meals

It's a common misconception that skipping meals or drastically cutting calories boosts metabolism and aids in weight loss. In fact, it can do just the opposite!

When you skip meals, your body perceives this as a potential sign of food scarcity. In response, it enters a sort of “power-saving” mode. This natural survival mechanism adjusts your body's metabolic rate and can actually slow metabolism down in order to preserve and conserve energy.

Instead, focus on eating balanced meals on a regular schedule. This helps your body understand when it should expect fuel so that it doesn’t store extra calories as a way of saving energy. You should also pay attention to your hunger cues and cravings. These tactics can help keep your metabolism steady and prevent overeating later in the day.

6. Get enough sleep

Not getting enough sleep can slow down your metabolism through several processes! First and foremost, you’re less likely to engage in physical activity if you’re tired and exhausted - this lowers your energy expenditure.

Sleep deprivation can also disrupt the balance of hormones that regulate hunger and appetite, such as ghrelin (which stimulates appetite) and leptin (which signals satiety). When you don't get enough sleep, ghrelin levels increase while leptin levels decrease. This can lead to increased hunger and appetite. Lack of sleep can also increase your levels of cortisol, a stress hormone, leading to overeating and weight gain.

In other words, your brain isn’t as great with impulse control when you’re tired, hungry and stressed! This can lead you to make unhealthy food choices that lead to higher calorie consumption and weight gain, which can slow your metabolism. Instead, strive for a good night’s sleep when possible. According to most experts, 7-9 hours of sleep is ideal for those under 64 and under, while 7-8 hours of sleep per night is ideal for those over 65.

7. Drink green tea

Green tea is rich in catechins, a type of antioxidant. Antioxidants can help reduce oxidative stress in the body, which is important for enhancing overall metabolic function.

Green tea has also been found to increase thermogenesis, the process by which your body burns calories to digest food and produce heat. This is partly due to the presence of caffeine and catechins, which can increase energy expenditure and fat oxidation. Essentially, green tea can slightly increase the rate at which your body burns calories, even at rest.

It's important to note, however, that while green tea may be able to contribute to a slightly improved metabolism, its effects are generally modest and should be combined with other healthy lifestyle choices like a balanced diet and regular physical activity for best results.

Boosting your metabolism is not about quick fixes or miracle foods. It's about making sustainable lifestyle changes that include healthy eating, regular exercise and getting enough sleep. These habits contribute to a healthier metabolism and overall wellness, aiding in weight management and reducing risks associated with obesity, type 2 diabetes and other health issues. Remember, every small step counts towards a healthier you.

However, it’s important to remember that metabolism also varies from person to person due to factors like genetics, age and body composition. If you’re thinking about making significant changes to your diet or exercise routine, consult with a healthcare provider beforehand.

If you’re looking for nutrition and wellness advice tailored to your specific needs and overall health goals, you can book an online nutrition consult or speak with an online doctor through Sesame! Working with a licensed professional for personalized guidance on how to make better food choices can lead not only to a healthier metabolism but also to improved wellness and a more balanced lifestyle.


Sources:

• Chaput, J., Dutil, C., Sampasa-Kanyinga, H. (2018).Sleeping hours: what is the ideal number and how does age impact this?. NIH.
  
• Cowley, MA., Brown WA, Considine, R. (2016).Obesity: the problem and its management. Endocrinology: Adult and Pediatric.
  
• Hodgson, AB., Randell, RK., Jeukendrup, AE. (2013). The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms. NIH.
  
• T van Egmond, L., M S Meth, E., Engström, J., Ilemosoglou, M., Keller, J.A., Vogel, H., Benedict, C.(2023). Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study. NIH.
  
• Vijl, V.A., Joshi, A. (2013). Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects. NIH.
  

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