Metabolism or metabolic rate is defined as the rate in which our body burns calories for energy to sustain our body in daily lives. To put it in simple terms, the higher your metabolism is, the easier for you to maintain your weight as your body burns more calories and vice versa.

While we can control our metabolism directly, there are ways for us to improve them. Check out the tips below.

1. Consume More Protein

Eating a meal will increase our metabolism temporarily because calories are required to digest the meal. So how does protein helps in our metabolism? Surprisingly our body needs more calories to digest protein compared to carbohydrates and fats. 

Cut down your carbs and fatty food today and incorporate more protein-rich foods to your meals. For example, beef, fish, chicken breast, tofu, eggs, and beans. 

2. Drink More Water

Believe it or not, most people do not drink enough water. Drinking water is important because our body could not perform at its best state when it is dehydrated. 

To speed up metabolism, drink at least 8 glasses of water per day. Studies have shown that drinking 500ml of water can temporarily boost metabolism by 10-30% for an hour. Besides, water can help to control our desire to snack and achieve satiety for a longer period of time. 

Photo Source:Guillaume Bolduc

3. Perform a HIIT Workout

Although we could not control our metabolic rate, we can increase the calories that we burn via exercising. Undeniably, HIIT is popular for its “afterburn” effect that helps to increase our metabolism even after the workout. 

Generally, the recommended frequency for a HIIT workout should be at least 20 minutes per day for at least 3 days per week or 75 minutes per week. Of course, another form of exercise is equally great in helping us to stay in shape and burn some extra calories. 

So, get started today and make exercising as your lifestyle. 

4. Build Muscles

Every pound of muscles needs 6 calories to sustain itself while fats need only 2 calories. If we have higher muscle mass, we can burn more calories even when we are at rest. 

Thus, by increasing muscle mass, we can increase metabolism as our body needs more calories to supply to our body.

5. Drink Tea and Coffee

Tea and Coffee contain caffeine which helps in boosting metabolic rate. Tea has catechins that increase the speed of fat break down while coffee helps to control your hunger. 

Both of them are low in calories and a perfect drink for a healthy lifestyle (provided that you do not add sugar to them). 

6. Eat Spicy Foods

Rest assured, you can enjoy your curry noodles and Tomyam hot pot without feeling too guilty. Chilies and peppers contain capsaicin that helps in metabolism. 

Spice up your dishes today with chili and red pepper flakes.

7. Getting Enough Sleep

A good night’s sleep is as important as drinking water. Without having proper rest, you will increase the stress of your body to keep its balance and ready for the rest of the day. 

Besides, studies have shown that it will increase your hunger hormone and decrease the hormone level that makes you feel full. Thus, you tend to eat more which brings unwanted extra calories to your body.

Do some people have a better metabolic rate? Yes, various factors such as age, gender, genes, and body size play a key factor. 

Studies have shown that men tend to burn more calories than women because they have higher muscle mass. In addition, our metabolism will begin to slow down as we approach age 40. 

Let us improve our metabolism today by making some changes to our diet and lifestyle.

Cover Photo: Yannic Läderach || Brooke Lark