Metabolism refers to several different processes in the body that must use energy in order to be completed properly, including digestion, elimination, circulation and regulating body temperature, according to the National Institutes of Health. The fact that metabolism uses energy means that if it is running high, it can help burn calories and improve weight loss efforts. For this reason, many often look for ways to increase their metabolism, or metabolic rate.
Exercise
It's usually first on any health and weight loss list, but it's also the least favorite tip. While you may think that exercise that dramatically raises the heart rate would boost metabolism the best, it is actually resistance training that offers the most metabolism raising results, according to the National Institutes of Health. Resistance training builds muscles, and muscle mass increases metabolism which in turn burns body fat. The NIH reports that building up muscle mass may have more benefits than increased metabolism, such as strengthening bones and lowering cholesterol.
Get Some Sleep
A lack of sleep can play a role in the formation of many diseases. According to the Centers for Disease Control a lack of sleep can lead to conditions such as diabetes, depression, heart disease and obesity. Lack of sleep can also cause your metabolism to slow down. Researchers at the University of Chicago tested the effects of sleep deprivation on healthy subjects. The results of their study, published in the December 2, 1999 issue of "The University of Chicago Chronicle," show that subjects with lack of sleep took 40 percent longer to metabolise sugar.
Spice It Up
There are several spices that can be used to help speed up your metabolism, and you probably have most of them in your cupboard. A report from researchers at Maastricht University in the Netherlands, published in the August 30, 2006 issue of "Physiology and Behavior," states that capsaicin or chili peppers, black pepper and ginger all have the ability to increase metabolism and help prevent obesity. Another report from researchers at Mid America Heart Institute and University of Missouri in Kansas City, published in the Jan. 22, 2008 issue of "Journal of the American College of Cardiology," states that cinnamon is a spice that can help improve metabolism especially after meals, as well as lower inflammation in the body and reduce the risk of heart disease.
References
- National Institutes of Health: Metabolism
- National Institutes of Health: Isometric Exercise
- Centers for Disease Control and Prevention: Sleep and Sleep Disorders: A Public Health Challenge
- University of Chicago Chronicle: Lack of Sleep Alters Hormones, Metabolism
- PubMed.gov: Physiology and Behavior: Metabolic Effects of Spices, Teas, and Caffeine
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