Your metabolism, or metabolic rate, is a measurement of how many calories your body burns when you are at rest. Whether your goal is to lose 20 lbs. of body fat or gain 20 lbs. of lean mass, you could probably benefit from an increased metabolism that would allow you to burn fat off quicker or not put fat on in the first place. To kick start your quest for a faster metabolism, you might be curious which are the best foods to increase your metabolism.
No Foods Significantly Increase Metabolism
Although this may come as a disappointment, no foods will actually increase your metabolism or the rate at which you burn calories, according to Illinois State University Campus Dining Services. Professor of Exercise Science Dr. Len Kravitz at the University of New Mexico notes one exception. Spicy foods, such as certain peppers, that elevate your body temperature provide a temporary boost to your metabolic rate. The metabolic boost from spicy foods, however, is hardly significant and does not impact how many calories you will burn in a day.
Eating More Frequently
Although no foods will directly increase your metabolic rate, you can take certain dietary measures to increase your metabolism. First, eating more frequently will speed up your metabolism. Try eating several small meals rather than eating just three large meals each day. When you eat food, your metabolism is activated to process and burn off these calories. You want to keep your metabolism as active as possible throughout the day. If you keep your metabolism active during the day, it will naturally speed up. Remember, to do this, you will have to reduce the portion sizes of your meals.
Eat Enough Food
You will need to eat enough calories to sustain your daily, activities according to Illinois State University; this is especially important if you are trying to lose weight and cannot afford to have your metabolism slow down. The University of Arizona reports that low-calorie diets can lower your metabolism. Basically, if you do not eat enough calories, as a defense and survival mechanism, your body will naturally lower your energy requirements by lowering your metabolic rate. According to the UCLA Health System, eating fewer than 1,000 calories a day has an identical effect to total starvation. The University of Illinois states that most people require 2,000 calories per day.
Exercise to Increase Metabolism
As long as your are eating enough calories, exercising and engaging in daily physical activity will increase your metabolism. Many people know that exercising burns calories, but exercise also increases your metabolic rate, which allows you to continue to burn calories long after your workout is done. Even if you do not have time to go to the gym every day or every other day, simply being more active than you currently are will help increase your metabolism. Instead of taking the elevator, take the stairs. Intentionally park your car away from the location you are going to so you have to walk. These little things add up. Ideally, however, you will want to get that gym membership or start training with weights. Strength training builds muscle and muscle tissue burns calories and can increase your metabolism more so than cardiovascular exercise, according to Austin Community College.
References
- Illinois State University: Maximize Your Metabolism
- University of Arizona: Your Daily Calorie Requirement
- University of New Mexico: Controversies in Metabolism; Paige Kinucan, Len Kravitz
- UCLA Health System: Dietary Programs / Very Low Calorie Diet (VLCD)
- University of Illinois: A Diet That Works
- Austin Community College: Workout Mythology
Member Comments