10 ways to boost metabolism and increase fat loss

Boosting metabolism simply means the chemical processes by which your cells produce the substances and energy needed to sustain life. How fast one’s body burns calories, plays a role in losing weight. According to Robert Reames, CSCS, CN, CPT, boosting your metabolism means more than just exercising. Everything has a role from what you are eating to how much sleep you get. There are some quick and easy diet and lifestyle changes you can make to boost metabolism. They include;

  1. Interval training

Interval training is basically varying the speeds and intensity through your workout session. This is recommended as the best metabolism booster. It involves incorporating more intense and less intense exercises during a workout for a bigger metabolism boost.

Micheal Bracko,Ed., FACSM, said high intensity interval training can boost metabolism and accelerate weight loss. During this period, a person consumes more oxygen than in slower, distance exercise. For example you can jog for 5 minutes as you warm up your body then increase speed as you run and then jog for a few minutes. You can continue with the process for about 20 minutes. After such an intense session, you should be dripping sweat in excess. If you are not into running you can as well take brisk walks decreasing the pace with slow walks repeatedly carrying out the exercise.

It’s advisable to adopt Interval training if you have been exercising before.

  1. Eat enough

Most people have a perception that, if you want to lose some fat or weight, the easiest way is to starve their bodies which is actually wrong. If you take in too few calories, it can cause your body to lose muscle mass decreasing the rate of your metabolism. They key point to consider is moderation, too much and too little is not recommended as the body requires food to function. Quality and quantity of foods have greater bearing on metabolism than how often one eats.

Depriving your body food, can lead to nutritional deficiencies as the body is getting less food overall. In such cases one can be weak or even become anorexic due to denying oneself food. It is advisable that you eat healthy foods to ensure that there is some in the system that can be digested. Lack of eating can lead to an ulcer which is the lining of the stomach being chewed on by the acids due to absence of food. If you greatly reduce food intake, your body breaks down muscles and use it for energy, hence keeping stored fat. Plan to eat breakfast, lunch and dinner with snack breaks in between. Eating after every three hours prevents you from getting hungry hence reduces your chances of over eating, or grabbing something just because it is available.

  1. Eat breakfast

According to a study published by American Society for clinical nutrition, people who eat a hearty breakfast have a much easier time controlling their food intake than people who skip the morning meal. A breakfast is considered to be the most important meal of the day. It literally means breaking your body’s overnight fast.

Making healthful choices for breakfast can help one to make healthier choices for the day. Having a busy day does not necessarily mean that you should grab a sugary donut as sugars as they will make you hungry within a shorter period. Eating oatmeal, fruits, yoghurts with sugarless coffee and tea etc for breakfast is a healthy way to kick starts your day rather than gobbling down fatty foods such as donuts etc.

  1. Plenty of sleep-Key to metabolism

The main function of sleep is to restore your body’s central nervous system. Some people get so much engrossed into work that they end up sleeping for lesser hours hence depriving their bodies of enough rest. Sleep deprivation revs up appetite-stimulating hormones hence leads to sluggish metabolism.

Depriving your body sleep affects the body’s sensitivity to the insulin that is required to turn the food to energy needed for your body. You can set an alarm to sleep at least 6 hours and if it bids you to wake up early then it’s advisable to sleep earlier than the usual time that you normally sleep.

A study in the medical journal “PLOS” determined that a lack of sleep increases ghrelin and decreases leptin which affects ones metabolism by increasing your appetite as the brain fails to signal that you are full leading to extra calories and potential weight gain.

  1. Avoid stress

Stress affects hormone levels that increase one’s body metabolism. Epinephrine and cortisol are stress hormones responsible for weight gain or loss. Cortisol increases your metabolism but makes you hungrier hence you might eat more to compensate, hence make you gain weight.

To avoid stress, laugh often and take on some exercises like taking walks, run or even doing house chores while listening to high volume music.

  1. Drink plenty of water

German researchers found that drinking 6 cups of cold water a day can raise the resting metabolism by about 50 calories daily. It’s widely recommended that you should take at least 8 – 12 ounce glasses daily. Taking plenty of water gives one that illusion that they are full, hence being prevented from overeating at meal times.

 The increase in metabolism may come from the work it takes to heat the water to body temperatures. A single glass may not amount to much but if you make it a habit, it can add up to pounds lost with minimal additional efforts. Staying hydrated keeps your body balanced and helps you to be in tune with your internal senses of need.

  1. Eat foods with omega -3

It is an essential fatty acid necessary for your body but not produced in the body but can only be consumed via food or supplements. Some of the omega – 3 foods include oily fish (salmon, tuna), walnuts and soy foods. Anne Kluze, M. D says that omega – 3 fats play a crucial role in fat burning. Omega – 3 reduces insulin levels hence promotes weight loss.

High insulin levels in your body contribute to fat being stored in your body instead of being burned. According to Mark Hyman M.D, he says that omega – 3 balances your blood sugar and speeds up your metabolism. Omega – 3 is a proactive way to support weight loss and improve your overall health and well being.

  1. Drink green tea

Green tea contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed up the liver’s capacity for turning fat into energy. Researchers found that people who drank three to five cups daily for three months shaved 5 percent off their body weight. Rania Batayneh, a nutritionist says that green tea contains ECGC, a plant compound that stimulates your metabolism.

Green tea, in a study, appeared to raise metabolic rates and speed fat oxidation. Abdul G. Dulloo, says that green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content. Thermo genesis is the calories the body burns while digesting and absorbing food as its being eaten.

  1. Increase protein intake

Increasing your protein intake increases your metabolism hence helps to maintain muscle mass thus fat is burnt. The body digests more calories when you take proteins than carbs or fats. A research study shows that, many dieters gain muscle mass without working out, simply by eating a high protein diet. Eating protein does not necessarily make one to lose weight but rather helps you to burn more calories more so if paired with regular exercise.

Eating more protein gives one’s body amino acids which constitute to muscle mass. Increasing the muscle mass allows you to burn more calories. Adding protein to the diet with regular exercising helps you increase muscle mass thus enhancing your metabolism.

The act of digesting protein therefore boosts your metabolism more than nutrients.

  1. Eating chilies

Chilies contain a compound called capsaicin which produces the heat in them which literally fires your metabolism i.e. it stimulates the body to burn energy and create heat hence burning off fat. Research states that it can add weight loss by speeding up metabolism.

Eating fatty foods is a temptation that many people fail to resist from hence adding chili to the foods so that it can help breakdown the fats hence avoid weight gain.

University of Wyoming researchers found that the compound capsaicin stimulates the body to burn energy and create heat thus burning off calories in the process. Hence they deduced that the compound induces the “bad” white fat to become good energy- burning brown fat and also stimulates the body to create heat.

The 10 ways discussed above are just but some of the ways that one can adopt to increase the metabolism rate. There are other foods not necessarily with omega -3 that can also boost metabolism and increase fat loss that I have not discussed .There are other lifestyle choices that you can adopt with the help of a health expertise personnel.


  1. Adam Cloe, “Can Eating more protein speed metabolism”, Demand media, SF GATE
  2. Danielle Bratt, Linda Melone, “15 surprising tricks for boosting your metabolism”, Woman’s day, Hearst Communications, March 18, 2016.
  3. Editors of Men’s health, “15 easy ways to speed up your metabolism”, Active Network, 2016
  4. Shannon Clark,”50 tips and tricks to help jump start your 2014 transformation” IG Tricks, March 11, 2015

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