8 Ways To Boost Metabolism And Burn More Fat

1. Eat plenty of protein at every meal

Eating food can temporarily increase your metabolism for a few hours. This
is called the thermic effect of food (TEF). It’s caused by the extra calories
required to digest, absorb, and process the nutrients in your meal. Protein
causes the largest rise in TEF. Dietary protein requires 20 to 30 percent of
its usable energy to be expended for metabolism, compared to 5 to 10
percent for carbs and 0 to 3 percent for fats (2Trusted Source).Eating
protein has also been shown to give you a greater sense of fullness and
prevent you from overeating (3Trusted Source, 4Trusted Source, 5Trusted
Source).Eating more protein can also reduce the drop in metabolism often
associated with losing fat. This is because protein helps prevent muscle loss,
which is a common side effect of dieting

2. Drink more water

Drink water instead of sugary drinks are often more successful at losing
weight and keeping it off. This is because sugary drinks contain calories, so
replacing them with water automatically reduces your calorie intake. It
temporarily increases your metabolism and helps fill you up before meals.
Studies show that drinking water half an hour before you eat can help you
eat less
3. Do a high intensity workout.
If this type of exercise is safe for you, it can help you burn more fat by
increasing your metabolic rate, even after you’ve finished your workout. To
get started, choose a modality, such as biking or running, that you are
already familiar with
4. Lift heavy things
Muscle is more metabolically active than fat. Building muscle can help
increase your metabolism to help you burn more calories each day, even at
rest. Lifting weights can also help you retain muscle and counter the drop in
metabolism that can occur during weight loss. Resistance training was
significantly more effective at reducing body fat percentage, total body fat
mass, and belly fat compared to a control group.

5. Stand up more.

Sitting for a long time burns few calories and may negatively affect your
health. Try standing up or taking walks regularly or investing in a standing
desk.

https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#eat-protein
 6. Drink green tea

Drinking green tea or oolong tea may increase your metabolism. These teas
may also help you lose weight and keep it off, if that is your goal, but
research is mixed.

7. Eat spicy foods

Peppers contain capsaicin, a compound that can boost your metabolism and
help you maintain a moderate weight. However, the metabolism-boosting
effect of spicy foods is quite small.

8. Get a good night’s sleep

Lack of sleep is linked to a major increase in the risk of obesity.

This may partly be 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 linked to a higher risk of developing
type 2 diabetes.It’s also been shown to affect levels of ghrelin, the hunger
hormone, and leptin, a hormone that controls fullness.

This could explain why many people who are sleep-deprived often feel
hungry and may have difficulty losing weight when weight loss is their goal.

https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#eat-protein