Metabolism is critical in our body's energy expenditure and overall health. Managing weight and being strong and healthy is key to longevity. Unfortunately, in this day and age, many people suffer from obesity; according to gov.uk, from 2021 to 2022, 63.8% of adults aged 18 years and over in England were estimated to be overweight or living with obesity.(1) This was an increase from 2020 to 2021 (63.3%). While genetics partly determine your metabolic rate, you can adopt several lifestyle changes and habits to help speed up your metabolism. Incorporating these easy steps into your daily routine promotes a healthier metabolism and supports weight management.
1. ACCEPTING THIS AS A LIFESTYLE RATHER THAN A QUICK-CRASH DIET
Many of us want a quick fix. You may want to be in a particular shape or gain muscle as quickly as possible. This can result in overexertion at the gym and the adoption of crash diets, both of which typically yield negative consequences in the long run. Unlike fleeting fads that promise rapid results but often lead to unsustainable practices - if you change your mindset to adapt to the long game and shift your perspective to promising healthy habits, you may just provide your body with the care it needs to live a healthy, strong life.
Establishing a consistent routine of wholesome habits is essential, though the prospect of initially incorporating these steps might seem parallel to scaling Mount Everest. Starting gradually with a few steps at a time can be more manageable, enabling a smoother integration of these practices into daily life. Adding reminders on your calendar will help you track your progress for those who are super busy to remember!
2. PRIORITISE PROTEIN AND EAT REGULARLY
Protein-rich foods require more energy to digest and metabolise than fats or carbohydrates, which can temporarily boost your metabolic rate. They may also keep you fuller for longer. (2) Include lean protein sources like poultry, fish, lean beef, beans, and tofu in your meals. Maintaining a regular eating schedule is one of the most effective ways to boost your metabolism. Skipping meals or prolonged periods without food may possibly lead you to binge much more later on when you do eat. Aim to eat healthy, balanced meals consistently throughout the day to keep your metabolic fires burning.
3. STAY HYDRATED
An article in Medical News Today says the body cannot properly metabolise stored fat or carbohydrates without water. Females need approximately 9 cups of water daily, and males need around 13 cups. (3) A study found that drinking 500 ml of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30-40 min. (4)
4. SLEEP
I don’t think we reiterated enough that sleeping is crucial to anything related to a healthy body and mind. A study explains how sleep is intricately connected to various hormonal and metabolic processes in the body and is essential in maintaining metabolic homeostasis.(5) Taking Reishi in the evenings may also be a great way to calm your nervous system and catch a great night's rest.(6) This is all led by a compound within Reishi called triterpenoid, which shows promising prospects.
5. STAY ACTIVE, WEIGHT TRAIN AND TAKE CORDYCEPS
Incorporate physical activity wherever possible. Use stairs instead of elevators when you can. Take breaks from sitting and start walking, perhaps at lunch or whenever you can make time. People underestimate the power of taking a walk. It doesn’t require as much energy as a run or weight training, and it can increase your cardiovascular health, promote immunity and strengthen bones and muscles. These small changes can have a cumulative effect on your metabolism.
Weight training is a very effective form of speeding your metabolism because when you weight train, you build muscles. Muscles burn calories even when you're not active. The more muscle you have, the more calories your body uses to keep those muscles working, contributing to a higher metabolism. As discussed in a study, resistance training has many other benefits (if conducted safely and correctly).(7) Some benefits include injury prevention, enhanced cardiovascular health and improved bone density. Muscle also burns roughly six calories per pound a day at rest; that’s three times as many calories as a pound of fat.
Many athletes take Cordyceps, especially pre-workout, as Cordyceps has a compound called Cordycepin, which is said to upregulate energy levels and improve exercise performance. Increased and better performance whilst working out will contribute towards speeding up your metabolic rate due to better results from your workout.
Remember, there are no miracle solutions to speed up your metabolism overnight drastically. However, by adopting these easy ways and maintaining a healthy lifestyle, you can support a more efficient metabolism and work towards achieving your weight management goals. It is also beneficial to keep in mind that consistency is key to boosting your metabolism. Make these healthy habits a part of your daily routine, and you will see a positive impact on your health and weight.
References
- Gov.uk (2023). Obesity Profile: Short Statistical Commentary May 2023. Available at: https://www.gov.uk/government/statistics/obesity-profile-update-may-2023/obesity-profile-short-statistical-commentary-may-2023 (Accessed: 8 November 2023)
- Halton, T.L., and Hu F.B. (2004) ‘The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review’. J Am Coll Nutr. 23(5). pp.373-85. doi: 10.1080/07315724.2004.10719381.
- Medical News Today (2023). ‘Does drinking water help you lose weight? Benefits and amount’. Available at: https://www.medicalnewstoday.com/articles/322296. (Accessed: 10 November 2023)
- Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, AM., Klaus, S., Luft, FC., and Jordan, J. (2003) ‘Water-Induced Thermogenesis’. J Clin Endocrinol Metab. 88 (12). pp,6015-9. doi: 10.1210/jc.2003-030780.
- Sharma, S., and Kavuru, M.(2010) ‘Sleep and Metabolism: An Overview’. Int J Endocrinol.:270832. doi: 10.1155/2010/270832
- Qiu, Y., Mao, Z.J., Ruan, Y.P., and Zhang, X. (2021)‘Exploration of the Anti-Insomnia Mechanism of Ganoderma by Central-Peripheral Multi-Level Interaction Network Analysis’. BMC Microbiol. 21(1), pp.296. doi: 10.1186/s12866-021-02361-5.
- Westcott, W.L. (2012) ‘Resistance Training is Medicine: Effects Of Strength Training on Health’. Curr Sports Med Rep. 11(4). Pp.209-16. doi: 10.1249/JSR.0b013e31825dabb8.