Metabolism is something that exists in every cell in your body and refers to the numerous chemical processes that burn calories to create energy. Your digestion, ability to breathe and how your body repairs itself all hinge on your metabolism.

If you do want to start thinking about how to work with your metabolism over your day, then here’s some expert advice.

First thing in the morning

Eat a decent breakfast, every single day. If you don’t, your metabolism goes into starvation mode and slows to a crawl. In fact, research published in the American Journal of Epidemiology found testers who ate no less than 22% and up to 55% of their total daily calories at breakfast gained only 1.7lb on average over four years. But those who ate less than 11% of their calories first thing gained nearly 3lb.

Go for healthy breakfasts that are slow to digest. Try a mix of lean protein with complex carbohydrates and healthy fats. Berardi recommends an omelette made with one egg and two egg whites, plus a handful of sliced mixed peppers and onions.

At the office

According to a study in the US journal Physiology & Behaviour, the metabolic rate of people who regularly drank caffeinated coffee was an average of 16% higher than those who drank decaf.

“Caffeine stimulates your central nervous system by increasing your heart rate and breathing,” says Robert Kenefick, a research physiologist at the US Army Research Institute of Environmental Medicine.

Follow your morning cup of coffee with an ice-cold glass of water. Researchers at the University of Utah found just drinking one glass can raise your body’s metabolic rate by up to 30 per cent and keep it raised for around 10 minutes.

The theory is that your body has to burn extra calories to maintain its core temperature. Get your recommended eight glasses a day with the help of the free Waterlogged app, which gives you regular H2O reminders.

At the gym

When it comes to how to speed up your metabolism, try swapping hours on the treadmill for HIIT training. This school of exercising is all about fast and furious intervals – 20 seconds of gut-wrenching effort followed by 10 seconds of rest, repeated a total of eight times over four minutes.

Studies have shown that working out this way is as effective at boosting your metabolism as much longer lower-intensity sweat sessions.

Do as many reps as you can of the first exercise in 20 seconds, rest for 10 seconds, then repeat eight times. Rest for two minutes, then do it again for the other two exercises.

Lunge with a bicep curl: holding dumbbells at your sides, step back into a lunge, curling the weights up to your shoulders. Repeat on another leg. That’s one.

Squat overhead press: hold your dumbbells at shoulder height, arms bent, and lower into a squat. Now raise the weights to the ceiling as you push back up.

Push-ups: you know this one. Assume a push-up position, bend arms and lower.

At meal times

To slim down, pile your plate with protein. Regular large helpings will help you build and maintain lean muscle. Aim for 30g of protein – that’s 250g of low-fat cottage cheese or 100g of chicken breast – at each meal.


Source: How to Speed up your metabolism- https://redcheetahnews.com/how-to-speed-up-your-metabolism/