12 Ways For A Faster Metabolism Backed By Science

For many people, work takes up a big portion of the day. Don't forget the importance of keeping your metabolism up at work, especially if you want to burn enough calories to lose weight.

How can you create a faster metabolism on the job? If you work a sedentary job, scheduling mini-activity breaks throughout the day can help you get out of your chair and moving more. Regular movement is not only helpful for weight loss, but also for boosting your overall productivity and ability to concentrate on the task at hand.

For lunch, be sure to plan a nutritious meal full of protein and other healthy metabolism-boosting ingredients. Be mindful of your snacking habits by skipping the high sugar candy bars and treats that can leave you feeling sluggish. Consider a five-minute break walking around the office instead.

Studies show that drinking green tea boosts metabolism and helps burn calories. In addition, grean tea is full of healthy antioxidants that can prevent or slow damage to cells caused by free radicals.

Free Radicals are unstable molecules that the body produces in reaction to environmental and other pressures. Brew high quality green tea every day for an increased metabolic rate and added health benefits.

Some health practioners call it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 180 calories.

If you have a desk job, try standing up for short periods of time to break up the length of time you spend sitting down. You can also buy a Standing Desk.

The process of chewing, digesting, and storing food causes your body to burn calories. It makes up about 5% to 10% of daily calorie expenditure. Foods with protein are more difficult to digest and supports the growth of muscle mass, especially if you do resistance training. Your body also has to work hard to chew and break down fiber. Spicing up your food is another way to boost body temperature to burn more calories. The strategy of eating frequently to avoid "starvation mode" may cause weight gain, especially if you end up eating more than your body needs. Combining protein and fiber-rich foods ​curbs hunger cravings for hours after eating, which will reduce the urge to overeat. Listen to your internal hunger cues to differentiate between true hunger and emotional eating.

Lack of sleep is linked to an increase in the risk of obesity. It can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

This may be partly caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes.

It’s also been shown to increase the hunger hormone ghrelin and decrease the fullness hormone. This could explain why many people who are sleep deprived feel hungry all the time and struggle to lose weight.

Start your day by getting a good night's sleep. Adequate sleep will ensure that you have plenty of energy for your day ahead. Greet the day with a good morning stretch before breakfast to focus your mind on your health and well-being.

Something as basic as what you wear can influence your subsequent food and movement choices throughout the day. Choose comfortable clothing that you feel good in, that allows for freedom of motion which will enable you to be active as the opportunities arise.

Studies have shown that the caffeine in coffee can create a faster metabolism rate by 3–11%. Just like green tea, it also promotes fat burning.

However, this seems to have a better effect on lean people. In one study, coffee increased fat burning by 29% for leaner women, but only 10% for obese women.

Coffee’s effects on metabolism and fat burning can also contribute to successful weight loss and maintenance.

Beans are an incredible ingredient to feature regularly in your diet because of their many health benefits. They're very high in fiber and protein, which keeps your metabolism accelerated for hours after you eat.

HIIT involves short periods of intense exercise alternated with lower intensity exercise recovery periods.

One of the biggest advantages of HIIT is that you will get maximal health benefits in minimal time. Typically, a HIIT workout can range from 5 to 30 minutes in duration.

Despite the shorter workout, it can produce health benefits similar to twice as much moderate-intensity exercise. The actual activity performed will vary but can include sprinting, biking, jump rope or other bodyweight exercises.

For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as you can against high resistance, followed by several minutes of slow, easy cycling with low resistance.

Stress can significantly impact your ability to maintain a healthy bodyweight. It can also prevent you from efforts to lose excess weight. It may be the result of high levels of the stress hormone cortisol, stress induced behaviors, or a combination of the two. Whatever it is, the link between stress and weight gain is alarming.

This magical root promotes healthy digestion and is thermogenic, which means it is a warming food. This helps send fat-burning signals to your brain, giving your metabolism a boost. For added convenience, ginger can also be taken via powdered form or ingested as capsules.

You can induce a faster metabolism rate while washing your car or cleaning your house. Change the way that you carry out household chores to increase your range of motion and movement to bump up your heart rate. Depending on how much effort you put into it, some house cleaning routines can be just as beneficial as a traditional workout.

Simple home design changes can also help you infuse more activity into your daily life. Take an extra trip up the stairs, walk around while you chat on the phone, or stand while you work on your laptop to prevent your body from staying sedentary for extended periods.

Exercise is one of the most effective ways to rapidly create a faster metabolism. An intense workout program revs up your metabolic engine for hours after a workout.

Even if you're new to physical activity, there are lots of benefits you'll gain by working out as a beginner. Resistance training is particularly helpful for long-term metabolism boosting effects.

Even beginning-level workouts build muscle, burn calories, and improve your health. If you are not ready for vigurous resistance exercise, there's no reason to shy away from a more low-key workout program.

Protein and omega-3 fatty acids can help boost your metabolism, and seafood is packed with it! In a study published in the Journal of the International Society of Sports Nutrition, supplementing your diet with fish oil for six weeks can increase lean muscle mass and decrease fat. Furthermore, it’s not the only research that’s found this.