The others lost weight, but also lost muscle mass and experienced a decrease in metabolism You can find weights to incorporate into your workout online. Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism. Sitting too much is bad for your health In fact, compared to sitting, an afternoon of standing up at work can burn an extra calories If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down.
You can also invest in a standing desk 49 , 50 , 51 , You can find standing desk kits and setups online. Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance 57 , 58 , However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people 60 , You can find green tea and oolong tea online.
Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off. Peppers contain capsaicin, a substance that can boost your metabolism 62 , 63 , One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6. Alone, the effects of adding spices to your food may be quite small.
However, it may lead to a slight advantage when combined with other metabolism-boosting strategies Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight. Lack of sleep is linked to a major increase in the risk of obesity 68 , This may partly be 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, which are both linked to a higher risk of developing type 2 diabetes 70 , 71 , 72 , This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.
Lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones. Like green tea, it also promotes fat burning 77 , 78 , However, this seems to affect lean people more. Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism. Older people also tend to have less muscle mass than younger people, which translates to a reduced metabolic rate.
When your nerves are frazzled, your body releases cortisol , a hormone produced by the adrenal system that is linked to weight gain. For example, if heavy traffic makes you nervous, avoid the roadways during rush hour. Regular physical activity, deep breathing, and even professional help from a psychologist or counselor may also be helpful. Poor sleep habits. Getting too little shut-eye can significantly alter your body's processes enough to predispose you to gain weight.
To increase the chances of boosting metabolism, adults should get seven to nine hours of sleep each night. Lack of exercise. To make sure you get enough exercise for boosting metabolism, set aside a dedicated period of time, rather than trying to accomplish it during the course of your everyday activities. Adults ages 18 to 64 need about two and a half hours of moderate-intensity aerobic activity each week, as well as strengthening exercises for all muscle groups twice a week.
It may be tempting to severely restrict your calories or skip meals to lose weight, but that may be a self-defeating practice. After a period of interval training, your metabolism can stay revved up for as much as a full day. For example, when you're walking or jogging on a treadmill or outside, speed up for 30 to 60 seconds, and then slow to your usual pace; repeat the cycle for eight to 12 minutes. Eat protein and do weight training.
Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it. It's not clear how much of an effect protein has on metabolism, but studies suggest the best approach is to combine adequate protein intake with weight training, which increases muscle mass — and that also can boost metabolism.
Drink green tea. Studies have found green tea contains a compound called epigallocatechin gallate, which may increase the calories and fat you burn. A meta-analysis published in Obesity Reviews found that consuming about milligrams of epigallocatechin gallate the amount in about three cups of green tea helped boost metabolism enough to burn an average of extra calories a day. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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