Tips To Increase Your Metabolism
Watch you activity level especially if you are sitting a lot
- Those who sit a lot are more likely to gain weight and increase their risk of chronic medical conditions.
“69% of administrative assistants have reported weight gain
• 56% of workers say their weight gain comes from long periods sitting at a desk”
Reference Career Builder USA Today http://www.usatoday.com/story/news/nation/2013/05/31/workplace-weight-gain/2378085/
- Fidgeting helps lower mortality with a desk job
- A study out of the University of Missouri showed that toe tapping/fidgeting at the desk lowered the risk of arterial disease in the legs.
Ensure you get enough protein
- “There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake. Some evidence suggests that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in protein, but findings have not been consistent. In dietary practice, it may be beneficial to partially replace refined carbohydrate with protein sources that are low in saturated fat. Although recent evidence supports potential benefit, rigorous longer-term studies are needed to investigate the effects of high protein diets on weight loss and weight maintenance.”
J Am Coll Nutr. 2004 Oct;23(5):373-85. https://www.ncbi.nlm.nih.gov/pubmed/15466943
Eat enough calories where it is possible to lose weight.
- If you do not eat enough calories your metabolism goes down. Your body realizes there is not enough calories and tried to lower energy needs.
- “In a controlled study of short-term ER, we observed a significant decrease in BMR. There was a positive association between the degree of ER and the reduction in BMR. Reductions in BMR were greater than those in body weight. It, thus, appears that the minimization of weight loss is due to dramatic decreases in BMR. This suggests the existence of metabolic resistance against ER.”
Environ Health Prev Med. 2006 Mar; 11(2): 89–92. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2723638/
Ensure you are getting enough sleep
“Sleep restriction decreased morning resting metabolic rate in healthy adults, suggesting that sleep loss leads to metabolic changes aimed at conserving energy.”
Obesity (Silver Spring). 2015 Dec;23(12):2349-56. doi: 10.1002/oby.21198. Epub 2015 Nov 5.
Increase muscle mass and work those muscles
- Building muscle appears to increase metabolism more so than aerobic exercise.
- “longitudinal, randomized weight loss clinical intervention, with either aerobic (AT), resistance (RT), or no exercise training (NT).”
- Following weight loss, the resistant training group conserved fat free mass, resting energy expenditure, and strength fitness when compared to women who did aerobic training or did not train.
- Obesity (Silver Spring). 2008 May;16(5):1045-51. doi: 10.1038/oby.2008.38. Epub 2008 Mar 6.
- Any workout will increase your netabolism both during and after your workout.
- Coffee is a stimulant, it can increase your metabolism.
Green Tea Increases metabolism
- “Tea — Camellia sinensis — is rich in catechins, polyphenols that are natural antioxidents. A number of animal studies show the preventive effects of green tea polyphenols against obesity. A recent analysis of 11 human trials with green tea preparations reported a 1.31 kilogram average body weight loss in intervention groups compared to control groups.”
- “We conclude that green tea can reduce body weight in obese Thai subjects by increasing energy expenditure and fat oxidation.”
Not all studies show a benefit with green tea.
Intermittent fasting has been shown to help reduce weight.
- “only recently, studies have shed light on its role in adaptive cellular responses that reduce oxidative damage and inflammation, optimize energy metabolism, and bolster cellular protection. In lower eukaryotes, chronic fasting extends longevity, in part, by reprogramming metabolic and stress resistance pathways. In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease, and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma, and rheumatoid arthritis. Thus, fasting has the potential to delay aging and help prevent and treat diseases while minimizing the side effects caused by chronic dietary interventions.”
Cell Metab. 2014 Feb 4;19(2):181-92. doi: 10.1016/j.cmet.2013.12.008. Epub 2014 Jan 16.
- “Our results from both the systematic review and the meta-analysis suggest that ADF is an efficacious dietary method, and may be superior to VLCD for some patients because of ease of compliance, greater fat-mass loss and relative preservation of fat-free mass. Head-to-head randomized clinical trials are needed to further assess relative efficacy of these two approaches.”
Obes Sci Pract. 2016 Sep;2(3):293-302. Epub 2016 Jul 15.
“Current evidence cannot support an exact anti-obesity role of n-3 polyunsaturated fatty acids (PUFAs) in overweight/obese subjects. However, these subjects may benefit from reducing abdominal fat with fish oil supplementation especially when combined with life modification intervention. Further large-scale and long-term clinical trials are needed to gain definite conclusions.”
PLoS One. 2015; 10(11): e0142652.