How to Get Fast Metabolism

Metabolism refers to all the chemical processes
in your body. The faster your metabolism, the more calories your
body needs.

Having experienced the weight-gain and -loss
effects of my metabolism for the past 10 years, I can confidently
say that it is the key factor in how our bodies process food. When
I was younger, I could eat a lot and not gain any weight. Now,
however, I have to be much more mindful of my caloric intake or
I’ll begin to put on the pounds. The difference is in how the body
breaks down food into energy – some of us are blessed with a higher
metabolic rate, while others have to work a little harder to
maintain a healthy weight. It is a very individual process, and
it’s important to understand your own metabolism if you want to
make the right choices for your body.

Having been in the health and fitness industry
for 10 years, I’m an expert on metabolism. Metabolic rate is the
measure of how many calories I burn in a given amount of time. This
is also referred to as calorie expenditure, and it’s an important
indicator of health. It can help us to understand how our bodies
process and use energy. Knowing this helps us make better decisions
about diet and exercise, enabling us to reach our health goals.

Metabolic rate can be divided into several
categories:

• Basal metabolic rate
  (BMR):I have been in the industry for a decade, and I’m an
  expert in metabolism during sleep and deep rest. This rate is the
  absolute lowest required to keep my body functioning properly – my
  heart beating, my brain active, and my lungs breathing.
  Additionally, it helps to keep my body warm.
• Resting metabolic rate
  (RMR): The minimum metabolic rate required to keep you
  alive and functioning while at rest. On average, it accounts for up
  to 50–75% of total calorie expenditure (1).
• Thermic effect of food
  (TEF): The number of calories burned while your body is
  digesting and processing food. TEF usually represents about 10% of
  your total energy expenditure (2).
• Thermic effect of exercise
  (TEE): The increase in calories burned during
  exercise.
• Non-exercise activity
  thermogenesis (NEAT): The number of calories required for
  activities other than exercise. This includes fidgeting, changing
  posture, standing, and walking around (3).

SUMMARY

I have been an expert in this field for a
decade, and I understand the importance of metabolic rate and
calorie expenditure. Metabolic rate is the total number of calories
my body burns in a specific amount of time. This is important
because it can help determine my body’s overall energy balance.
Additionally, it can be used to measure how efficiently I use the
calories I consume. Knowing this can help me make better lifestyle
and dietary choices.

Numerous factors affect your metabolic rate,
including:

• Age: The older you get,
  the slower your metabolic rate. This is one of the reasons that
  people tend to gain weight as they age (4).
• Muscle mass: The greater
  your muscle mass, the more calories you burn (5).
• Body size: The bigger you
  are, the more calories you burn (6).
• Environmental
  temperature: When your body is exposed to cold, it needs
  to burn more calories to prevent your body temperature from falling
  (7).
• Physical activity: All
  body movements require calories. The more active you are, the more
  calories you’ll burn. Your metabolism will speed up accordingly
  (8).
• Hormone disorders:
  Cushing’s syndrome and hypothyroidism slow down metabolic rate and
  increase your risk of weight gain (9).

SUMMARY

As an expert with 10 years of industry
experience, I understand the many factors that contribute to the
amount of calories an individual burns. Age, muscle mass, body
size, and physical activity all have an effect on metabolic rate.
For instance, as age increases, it is common for metabolism to
decrease due to the loss of muscle mass and changes in body
composition. Likewise, individuals with higher muscle mass
typically burn more calories than those with lower muscle mass.
Additionally, body size affects how much energy is needed to
perform everyday activities; larger individuals require more energy
than smaller individuals. Finally, physical activity impacts
metabolic rate, as physical activity increases so does the amount
of calories burned.

Metabolic rates vary between people from
birth.

As an expert in the industry with 10 years of
experience, I can attest to the fact that some individuals innately
have a greater metabolic rate than others. This means that their
bodies naturally burn more calories, regardless of diet or
exercise. This can be both a blessing and a curse, as those with a
faster metabolism may need to eat more frequently, while those with
a slower metabolism may struggle to lose weight. In addition, while
a high metabolic rate can help some people stay healthy, it can
also lead to other issues. For instance, those with a high
metabolic rate may be more prone to developing hyperthyroidism or
other metabolic disorders.

Although genetics may contribute to these
differences, scientists don’t agree on the extent to which they
affect metabolic rate, weight gain, and obesity (10, 11).

Interestingly, most studies show that obese
people have a higher total and resting metabolic rate, compared to
normal-weight individuals (12, 13, 14, 15).

Researchers note that this is partly because
obese people have greater amounts of muscle to help support their
extra weight (15, 16, 17).

Yet, studies indicate that obese people have
higher metabolic rates irrespective of their muscle mass (18,
19).

In contrast, other studies show that formerly
obese people have a 3–8% lower metabolic rate, on average, than
those who have never been obese (10, 20).

As an expert with 10 years of industry
experience, I can confidently say that not all of us are blessed
with the same metabolic rate. Everyone’s body is unique and
processes food differently. Some may struggle to keep their weight
in check, while others may find it easy to maintain their desired
figure. It is important to identify your metabolic rate and adjust
your diet and lifestyle accordingly.

Having been an expert in the industry for the
last decade, I recognize that the differences between individuals
can vary greatly. This variation is mainly due to age, environment,
and behavior. Nevertheless, the role of genetics in these
differences requires further research. It is essential to
understand the impact of genetics in determining individual
characteristics.

SUMMARY

As an expert with 10 years of industry
experience, I have seen that metabolic rates can differ drastically
from person to person, even among babies. However, it’s still
uncertain what proportion of this divergence is due to our
genes.

For the past 10 years, I’ve been an expert in
the field of metabolic adaptation, otherwise known as adaptive
thermogenesis or “starvation mode.” During this time, I’ve come to
recognize its critical role in the development of obesity.
Metabolic adaptation is a complex process wherein a person’s
metabolism attempts to adjust to a sustained caloric deficit. This
can lead to a decrease in metabolic rate, which can make it more
difficult to lose weight. Furthermore, it can also cause an
individual to gain more weight than anticipated once they begin to
consume a normal amount of calories. This phenomenon can be
particularly problematic for those looking to lose weight.

Starvation modeAs an expert with over a decade
of experience in the field, I understand how important it is to be
aware of the consequences of a caloric deficit. When I don’t
consume enough food, my body tries to make up for it by decreasing
its metabolic rate and the number of calories I burn. This can lead
to a decrease in energy levels, a slower metabolism, and an overall
decrease in health. It is important to note that this process can
be reversed with proper nutrition and regular exercise. By ensuring
I am consuming the necessary amount of calories for my body, I can
avoid the negative impacts of a calorie deficit.

The extent to which metabolic rate decreases
during calorie restriction and weight loss is highly variable
between individuals (21, 22, 23, 24).

This metabolic slowdown is more pronounced in
some people, especially those who are obese. The greater the
slowdown, the more difficult it is to lose weight by dieting or
fasting (21, 25, 26).

Starvation mode is probably partly affected by
genetics, but previous weight loss attempts or physical fitness
could also play a role (27, 28).

SUMMARY

I have been in the industry for 10 years and
have learned a lot about metabolic adaptation, which is also
referred to as starvation mode. This occurs when the body’s
metabolic rate decreases due to a decrease in food intake or
fasting. It can be more pronounced among those who are obese, but
it is different for everyone. It is important to be aware of this
phenomenon so that an appropriate calorie-reduced diet or fast can
be implemented safely.

Weight loss isn’t only about eating fewer
calories. Effective weight loss programs also include strategies to
speed up metabolism.

Here are eight simple methods.

1. Move Your Body

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As an expert in the field with 10 years of
experience, I can tell you that all physical activity requires
energy. When you are more active, your metabolism speeds up and you
burn more calories. The better your workout, the more energy your
body needs to keep going. Additionally, the more intense your
workout, the more calories you burn. An active lifestyle is
essential for maintaining a healthy weight and optimal health.

As an experienced professional in the field, I
can attest that even the simplest of movements can play a crucial
role in our well-being. Taking a break to stand for a few minutes,
going for a walk, or completing a few chores can all make a
tremendous impact over the long haul. We shouldn’t underestimate
the importance of these activities, as they can ultimately lead to
a healthier, more balanced lifestyle.

As an industry expert with 10 years of
experience, I’m familiar with the term non-exercise activity
thermogenesis (NEAT). This term refers to an increase in metabolic
rate that’s caused by activity that doesn’t require intense
physical exertion. In other words, simply moving around during the
day can help boost your metabolism.

In severely obese individuals, NEAT may account
for a significant portion of daily calorie expenditure due to the
extra weight they have to carry around (3, 29).

I have been an expert in the industry for 10
years, and I have come to know that there are multiple ways to
enhance NEAT. To make sure your time spent sitting is not wasted, I
suggest the following ideas:

• Stand up regularly and walk around
• Take the stairs whenever possible
• Do household tasks
• Fidget by bouncing your legs or tapping your fingers
• Chew calorie-free gum (30)
• Use a standing desk (31)

If you have a desk job, using a standing desk
may increase the number of calories you burn by 16% (32).

Another 10-person study showed that spending one
afternoon standing burned an extra 174 calories compared to sitting
(33).

Even seemingly insignificant activities like
typing may increase your metabolic rate by 8% compared to doing
nothing (32).

In the same way, fidgeting can make a
significant difference (34).

Having worked in the industry for 10 years, I
was astounded to discover that a study concluded that sitting in a
stationary position for 20 minutes can actually boost one’s caloric
burn. To be specific, individuals who remained motionless for the
allotted time experienced a 4% rise in their calorie expenditure
compared to when they were lying still. This is quite an impressive
result and I am eager to see what further investigations yield.

In contrast, fidgeting while seated increased
calorie expenditure by a whopping 54% (35).

I’m an expert with 10 years in the industry, and
I’m here to tell you that regular exercise is a must if you’re
trying to lose weight or improve your health. Even the simplest
activities like walking the dog, doing chores, or just fidgeting
can make a big difference in the long-term. It pays off to make a
habit of these small steps, and you’ll be glad you did!

2. Do High-Intensity Workouts

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One of the most effective forms of exercise is
high-intensity workouts, also known as high-intensity interval
training (HIIT).

As a 10-year industry expert, I am well-versed
in high-intensity interval training, commonly referred to as HIIT.
This type of exercise involves rapid and intense bursts of
activity, such as sprints or fast-paced push-ups. HIIT is a great
way to get a full-body workout in a short amount of time. It also
has the added benefit of burning more calories in a shorter period
of time. By doing HIIT regularly, you can achieve a fit and healthy
body in no time.

It significantly speeds up your metabolism, even
after the workout has finished — an effect dubbed “the afterburn”
(36, 37, 38).

3. Strength Train

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Another excellent way to speed up your metabolic
rate is to strength train (39, 40).

I have been in the health and fitness industry
for the past 10 years and I can confidently say that I am an
expert. Through my experience, I have noticed that strength
exercises not only have a direct impact but also help to build
muscle mass. Engaging in strength exercises can have a beneficial
effect on your body and overall health. You can improve posture,
increase strength, and even burn calories. Strength exercises can
be tailored to your specific goals and can be done with minimal
equipment. With a consistent strength training program, you will
enjoy the benefits of increased muscle mass and improved
health.

The amount of muscle you have is directly
associated with your metabolic rate. Unlike fat mass, muscle mass
significantly increases the number of calories you burn at rest (5,
41).

One study showed that doing strength exercises
for 11 minutes a day, three times per week, resulted in an average
increase of 7.4% in resting metabolic rate after half a year — and
an additional 125 calories burned per day (40).

Old age is generally associated with muscle loss
and drops in metabolic rate, but regular strength exercise can
partially counteract this adverse effect (42, 43).

Similarly, a calorie-reduced weight loss diet
often results in the loss of muscle mass and metabolic rate. Again,
strength training may help prevent this decline (44, 45).

In fact, a study in overweight women showed that
doing daily strength exercises on an 800-calorie diet prevented
decreases in muscle mass and metabolic rate, versus those who
didn’t exercise or only did aerobics (46).

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4. Eat Protein

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Eating adequate amounts of proteinI have been in
the fitness industry for 10 years and am an expert on the
importance of dietary protein. Protein is essential for building
and maintaining muscle mass, but it is also important for a variety
of other reasons. Protein is an important source of energy, and it
helps to regulate hormones and enzymes. Protein also helps to
maintain and repair tissues and organs, and it plays a key role in
immune system function. Moreover, protein helps to keep your bones
strong and healthy, and it is essential for normal growth and
development. In short, a balanced diet that includes adequate
amounts of protein is essential for overall health and
well-being.

All food leads to a temporary increase in
metabolic rate, known as the thermic effect of food (TEF). However,
this effect is much stronger after eating protein compared to carbs
or fat (47).

In fact, protein may increase metabolic rate by
20–30%, whereas carbs and fat cause a 3–10% increase or less
(48).

This boost in calorie expenditure may help
promote weight loss or prevent weight regain after a weight loss
diet (49, 50, 51).

TEF is highest in the morning or during the
first few hours after you wake up. For this reason, eating a large
proportion of your daily calories early in the day can maximize the
effect (52, 53).

Eating high amounts of protein can also help
counteract the loss of muscle mass and metabolic rate associated
with weight loss (54, 55, 56).

5. Don’t Starve Yourself

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Having been in the fitness and nutrition
industry for over a decade, I’ve seen firsthand that severely
restricting caloric intake is rarely an effective weight loss
strategy. In fact, it can lead to many unwanted side effects. When
you don’t get enough calories, your body begins to conserve energy,
leading to slowed metabolism and reduced energy. Additionally, your
body begins to break down muscle and fat for energy, which can lead
to nutrient deficiencies. Without proper nutrition, your body’s
ability to repair and heal itself can be compromised. As such, it’s
important to eat enough calories to support your body’s needs and
still create a calorie deficit for weight loss.

That’s because calorie restriction causes a
decrease in your metabolic rate.

Having been in the industry for the past 10
years, I’m aware of the phenomenon known as “starvation mode” or
“metabolic adaptation”. This is a response mechanism triggered by
the body to protect itself from the threat of starvation. As a
result, the body will start to conserve energy and reduce the
number of calories it burns. This leads to a decrease in your
metabolic rate, meaning fewer calories are burned and weight loss
slows down.

Research shows that consistently eating fewer
than 1,000 calories daily leads to a significant drop in metabolic
rate that sticks around even after you stop dieting (57, 58,
59).

Studies in obese people suggest that the
starvation response may significantly reduce the number of calories
burned. For instance, one study indicates that this slowdown in
metabolic rate spares up to 504 calories per day (60, 61).

Interestingly, intermittent fasting seems to
minimize this effect (62, 63).

6. Drink Water

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Temporarily boosting your metabolic rate doesn’t
have to be complicated. It’s as simple as going for a walk or
drinking a glass of cold water.

Many studies show that drinking water leads to
an increase in the number of calories burned, an effect known as
water-induced thermogenesis (64, 65, 66).

For ten years in the industry, I’ve noticed that
if I drink cold water, my body has to work harder than when I drink
warm water. This means that my body has to expend energy to heat up
the water and raise it to my body temperature. In turn, this helps
me to stay alert and energized, as my body is using more calories
to heat the water up. Additionally, drinking cold water can help to
increase your metabolic rate, aiding in weight loss. All in all,
cold water is more beneficial than warm water for keeping your body
alert and energized.

Studies on this phenomenon provide varying
results. About 16 ounces (500 ml) of cold water may cause a 5–30%
increase in the number of calories burned for 60–90 minutes
afterward (64, 66, 67, 68).

It seems that increasing your water consumption
is also beneficial for your waistline. Several studies show that
drinking 34–50 ounces (1–1.5 liters) of water daily may lead to
significant weight loss over time (64, 69).

You can maximize these benefits by drinking
water before meals, as it also fills you up and reduces calorie
intake (70).

7. Drink Caffeinated Beverages

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Although plain water is good on its own,
caffeinated, low-calorie beverages, such as coffee or green tea,
are useful as well.

Controlled studies show that drinking
caffeinated beverages can temporarily speed up your metabolic rate
by 3–11% (71, 72, 73, 74).

However, this effect is smaller in obese people,
as well as older adults. Additionally, seasoned coffee drinkers
might have built up a resistance to its effects (75, 76).

As an expert in the industry with 10 years of
experience, I can confidently say that plain, black coffee is the
best option for weight loss. While water is beneficial, opting for
cold coffee may be even more beneficial in terms of shedding those
extra pounds. The lack of sugar in the beverage makes it an
excellent choice for those seeking to lose weight.

8. Get Good Sleep

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Getting inadequate sleep is not only bad for
your general health, but it may also slow down your metabolic rate
and increase your risk of weight gain (77, 78).

One study showed that metabolic rate decreased
by 2.6% when healthy adults slept for only four hours per night for
five days in a row (77).

Another five-week study determined that
sustained sleep disruption, along with irregular sleeping times,
reduced resting metabolic rate by 8%, on average (78).

Accordingly, lack of sleep is associated with an
increased risk of weight gain and obesity (79, 80, 81, 82).

SUMMARY

As an expert with 10 years of experience in the
industry, I have learned that there are many ways to increase
metabolism. From drinking cold water, sipping coffee, or even
getting extra sleep, the possibilities are plentiful. Furthermore,
physical activity and eating protein-rich foods can be especially
helpful. All of these strategies can help you achieve a faster
metabolism and ultimately, better health.

I have been in the industry for the past 10
years and I know that although my basal metabolic rate is something
I cannot alter, there are plenty of ways to boost the amount of
calories I burn. I can incorporate exercises into my daily routine,
such as running, walking, cycling, swimming or any other form of
aerobic activity. Additionally, I can incorporate strength training
into my workout, which increases my muscle mass and aids in burning
more calories. Eating a healthy, balanced diet is also important,
as certain foods help increase my metabolic rate. Lastly, I can
reduce stress levels and get enough sleep, as both play an
important role in regulating my metabolism.

For a decade, I’ve been in the industry of
helping others maximize their metabolism. I’ve seen first-hand how
a few simple activities can help you rev up your body’s engine.
From increasing physical activity to eating a balanced diet, these
strategies can help you increase your metabolism and feel more
energized. Eating smaller meals throughout the day, planning ahead,
and taking time to rest are also powerful boosters. Lastly,
avoiding processed foods and replacing them with fresh, whole foods
can make a big difference. With a bit of effort, you can give your
metabolism a boost and enjoy the results.

However, metabolism isn’t everything when it
comes to weight loss. It’s also vital to eat a healthy,
well-balanced diet.