A fast metabolism is necessary for burning the calories you consume through food. As you’re already aware, fast metabolism is necessary for weight loss and management, but it has other benefits.
One of these benefits is good heart health or the prevention of heart diseases.
By helping you slim down, functional metabolism improves other processes in the body. After all, excess weight is a risk factor for heart disease. In this post, we’re going to show you how to speed up your metabolism easily.
1. Eat Regularly
The key to fast metabolism isn’t in skipping meals; you need to eat regularly. For that reason, you need to have breakfast, lunch, snacks, and dinner at the same time every day. At first glance, the timing of meals may not seem that significant to you. It matters a lot, though.
Consistent eating times support the maintenance of metabolic balance.
For instance, if you eat a lot then go without food for a longer time, the body will start burning calories slowly. Not just that, more fat cells will be stored too. You can avoid this problem with regular meals. Strive to have your meals three to four hours apart.
2. Do HIIT
High-intensity interval training is a form of workout that focuses on switching from short bursts of intense exercise to low-intensity recovery time. These workouts are short but incredibly intense, thus helping people slim down, improve fitness levels, and more. The greatest advantage of HIIT is fast metabolism. In fact, it speeds up metabolism even after the workout has finished.
3. Eat More Protein
Protein is necessary for the maintenance of muscle mass and weight management. Keep in mind that all foods raise metabolic rates temporarily. This is known as the thermic effect of food. Protein does it better, though.
Protein may speed up metabolism by 20% to 30%.
Carbs, for comparison’s sake, increase metabolic rate by 3% to 10%. Getting more protein is also necessary for men and women who lost muscle mass due to weight loss.
4. Get Enough Sleep
Lack of sleep depletes energy levels and may contribute to stress. Indeed, the consequences of insufficient sleep are numerous, and slow metabolism is among them. In addition to slow metabolism, lack of sleep can also make you more likely to gain weight.
One study found the participants who only got four hours of sleep five days in a row experienced a reduction in metabolic rate by 2.6%. A different study also confirmed insufficient sleep could slow down metabolism and contribute to obesity and diabetes.
So, to accelerate metabolism and prevent heart disease, you need to sleep more.
Strive to get seven to nine hours of sleep per night.
A regular schedule is also important, so you may want to ensure your bedtime and wake times are the same every day.
5. Try Resistance Training
Generally speaking, any type of physical activity is good for you and your metabolism. Physical activity allows the body to function properly. Some types of activities are particularly useful.
Resistance training helps you build muscle and thereby accelerates your metabolism.
This happens because the metabolic rate of muscle mass is higher than that of fat. In other words, to preserve muscle, you need more energy.
Resistance training helps counteract the effect of losing muscle as you age. Your training session may include lifting weights or other exercises that use the weight of the body.
6. Drink Plenty of Water
The importance of water intake is largely underestimated. We need water for everything, basically, including a temporary metabolism boost. Drinking water increases the number of calories you burn. This is known as water-induced thermogenesis.
To achieve the best effect, you may want to opt for cold water rather than warm. You see, after drinking cold water, the body works harder to warm it up, meaning it burns more calories. Some people drink a glass of water before meals to suppress their appetite.
If you tend to forget about water, you can set up reminders on your phone or computer at work.
7. Consume Enough Calories
Counting calories isn’t fun for most people, but you don’t have to focus on such a practice unless you really want. It’s not uncommon for people to skip meals and severely restrict calorie intake, hoping to slim down or improve their health. Your body needs a healthy calorie intake, though.
Adult women need 1600-2400 calories a day, while men need 2000 to 3000 calories daily.
The exact number may depend on other factors, including the levels of physical activity.
Therefore, instead of counting calories, you may want to get informed about the calorie content of typical foods you eat to ensure they’re heart-healthy. Focus on getting enough calories to give your body something to work with, but not too much to avoid weight gain.
The term metabolism comes to mind when we’re trying to slim down and want to lose more calories than we consume. The importance of fast metabolism also extends to heart function. In this post, you’ve had the opportunity to learn how to speed up your metabolism without too much hassle. As you can conclude, accelerating metabolism is about making a few lifestyle modifications for long-term results. Making a few changes in your diet, exercise, and general lifestyle can help you cut down the risk of heart disease.