Boost metabolism: Eat more protein, strength train, and other ways to speed up digestion

Consuming protein-rich foods can boost your metabolism through a phenomenon known as the thermic effect of food. (Image: Canva)

Feeling sluggish? Or do you feel as if the same eating and fitness habits are no longer giving you the same results? You might be able to blame your metabolism. Metabolism is the process that turns what you eat and drink into energy, and a faster metabolism can help you burn more calories.

If you are looking for ways to give your metabolism a little boost, there are plenty of simple strategies to help you rev things up.

Whether you want to tone up, maintain a healthy weight, or just feel your best, enhancing your metabolism can play a significant role in achieving your goals. From eating more protein to shaking up your workout routine, small changes can lead to big results.

Let’s look at some effective strategies that can help you increase your metabolism.

Increase protein intake

• Consuming protein-rich foods can boost your metabolism through a phenomenon known as the thermic effect of food. Your body requires more energy to digest protein compared to fats and carbohydrates.
• Sources: lean meats, fish, eggs, dairy, legumes, and nuts. Research, including a study published in 2020 in the Journal of Obesity and Metabolic Syndrome, shows that increasing protein intake can enhance metabolism and satiety.

• Building muscle mass increases your resting metabolic rate. Muscle tissue burns more calories than fat tissue, even when at rest. A study in the Journal of Sports Science shows that your metabolic rate is increased after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout.
• Tips: Incorporate weight-lifting or bodyweight exercises (like push-ups and squats) into your fitness routine at least 2-3 times per week.

• HIIT involves short bursts of intense exercise followed by rest or lower-intensity exercise. Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise. A study published in the National Library of Medicine even found that HIIT increases your metabolism after exercise more so than jogging or weight training.
• Example: Alternate between 30 seconds of sprinting and 1 minute of walking, as HIIT has been shown to significantly enhance metabolic rate.

Stay hydrated

• Drinking water can temporarily speed up your metabolism. A 2019 study published in the Journal of Nutrition and Metabolism shows how hydration is crucial for maintaining metabolic health. Studies also suggest that drinking about 500 ml of water can increase metabolic rate by 30% for about 30-40 minutes.
• Tip: Aim to drink cold water, as your body uses energy to heat it to body temperature.

• Both green tea and coffee contain caffeine, which can boost metabolic rate. Research, including one published in the Journal of Nutrition, also supports the role of caffeine in increasing metabolism. Green tea also contains catechins, which may further enhance fat burning.
• Tip: Aim for 2-3 cups of green tea or coffee per day, but avoid excessive caffeine intake.

• Lack of sleep can negatively affect your metabolism and lead to weight gain. Sleep deprivation disrupts hormones that regulate appetite and metabolism.
• Recommendation: Aim for 7-9 hours of quality sleep each night to support metabolic function, according to a study published in the Journal of Clinical Sleep Medicine.

• Eating smaller meals throughout the day can help keep your metabolism active. Skipping meals can lead to a slowdown in metabolic rate.
• Tip: Include healthy snacks like nuts, yoghurt, or fruit between meals to maintain energy levels and metabolic activity.

Spicy foods, such as chilli peppers, contain capsaicin, which can increase metabolism. Certain herbs and spices, like ginger and cinnamon, can also have a mild thermogenic effect—which means that they increase the production of heat in the body so your body burns more calories when digesting these foods. An article in Healthline.com claims spices like cumin, cinnamon, turmeric, peppers, and chillies can raise your metabolic resting rate and slow down your appetite.

While genetics plays a role in your metabolic rate, implementing these strategies can help speed up your metabolism naturally. A combination of a balanced diet, regular exercise, proper hydration, and adequate sleep can lead to improved metabolic health, aiding in weight management and overall well-being.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.