While some people can eat whatever they want without gaining weight, for others every Christmas cookie is immediately obvious. The reason for this is the metabolism. Everyone has a different metabolism and so some don't gain weight as quickly as others. Looked at soberly, that sounds very unfair and discouraging.
But nobody has to lose heart, because we can speed up the metabolism with a balanced diet and the right amount of exercise and rest. This can then also tumble excess pounds. How this works and what needs to be considered is discussed in this article. We have summarized the best tips and tricks for an accelerated metabolism.
the essentials in brief
- Metabolism is a biochemical process that converts the ingested nutrients into energy in the body. If it is accelerated, more energy is converted.
- A balanced and regular diet can contribute to an accelerated metabolism. It is important to use healthy foods and less unhealthy ones.
- If you want to do something good for your body in the long term, make sure you have a balanced lifestyle. A good mixture of exercise and rest also influences our metabolism for the better.
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Definition: What is metabolism?
The term metabolism includes all biochemical processes that take place in organisms and cells. Metabolism is also often referred to, which can be translated as conversion. And that's exactly what the metabolism does. It helps keep the body running, builds substance, and fuels the body.
Eating a balanced diet can help boost metabolism. (Image source: Jannis Brandt / Unsplash)
Metabolism converts the nutrients ingested through food into energy. But the metabolism can do much more than that. It also removes so-called waste products. If the conversion process is accelerated, this means that a higher calorie consumption takes place and thus a slimmer figure is possible.
Background: What you should know about speeding up your metabolism
In order to accelerate the metabolism in the long term, there are a few basic things to consider. We have dealt with the most important backgrounds and want to give you a better overview.
Why should you speed up your metabolism?
As already mentioned, the accelerated metabolism can help with weight loss. But that's not all. Those who have an active metabolism not only lose weight more easily, but generally live a healthier life.
If the metabolism works well, then it can also process the absorbed nutrients efficiently.
Thus, fat burning is also addressed and we also feel better in general.
How can the metabolism be accelerated?
There are many ways to speed up metabolism. The most common are exercise and a balanced diet. This addresses important factors that build muscle, burn fat and generally improve your well-being.
Daily exercise is a key factor in boosting your metabolism. (Image source: Emma Simpson / Unsplash)
It is also important for the acceleration of the metabolism to have patience at first. If you're just starting to exercise, drink plenty of water, and eat a balanced diet, you won't see results right away. But don't give up.
It is advisable to start the day with a glass of water, look for protein sources as your main food and keep moving. If you stay rested and stress-free, you have created good conditions to boost your metabolism in the long term.
Which foods stimulate the metabolism the most?
There are some foods and spices that can help us speed up metabolism. They should contain important substances such as Q-10, magnesium, L-carnitine or omega-3 fatty acids. These include, for example, eggs, meat, fish, fruit and vegetables, nuts and dairy products such as quark.
It is recommended to consume 1.5 liters of liquid daily.
But the most important thing is and remains to drink a lot of water or unsweetened tea. This not only supports your digestion, but also increases your energy consumption. (1) Conversely, the metabolism is stimulated and accelerated again.
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What foods are bad for metabolism?
In addition to the foods that stimulate the metabolism, there are also opponents that slow it down. Foods that really slow down our metabolism include:
- alcohol
- Sugar
- Fast food
So if you don't want to disturb your metabolism, you can do without these products or at least limit their consumption by a significant amount. Because if you take a closer look, these products can be seen as poison for our metabolism.
What tools can I use to speed up my metabolism?
To stimulate the metabolism with the help of tablets, you can use metabolism tablets. It is important to know that most of them contain caffeine and are therefore not suitable for pregnant women and children.
With tablets, it is advisable to always pay attention to the side effects.
There is a large selection of different metabolic tablets. For example, you can choose between appetite suppressants, fat blockers or carb blockers. The active ingredients such as chlorogenic acid, caffeine, catechins and B vitamins are usually the same.
What Slows Metabolism?
As already mentioned, there are some foods, such as fast food and sugar, but also alcohol, which damage our metabolism. This slows it down and it cannot work properly.
So-called junk food is poison for our metabolism. (Image Source: neONBRAND / Unsplash)
But not only food, but also our everyday behavior influence the metabolism. Anyone who moves little, is not rested and eats their meals at irregular times stands in the way of their active metabolism.
What accelerates metabolism during menopause?
It is certainly already known that women's bodies go through a change during menopause. You lose muscle mass and your nutritional requirements also decrease. However, since many women do not adjust their eating habits, it can be assumed that they will gain weight as a result.
To counteract this, it is important to pay attention to nutrition and exercise a lot even during menopause. However, the metabolism may not respond as quickly as it did a few years ago.
So a lot of patience is required here. If there are no changes, it is always advisable to consult a doctor.
Many women then resort to aids such as shakes or special tablets. These can sometimes have a supporting effect, but can also irritate the metabolism even more at the same time. Therefore, we recommend using such funds with caution and relying more on the well-established healthy diet and exercise.
Accelerate metabolism: The best tips & tricks for a stimulated metabolism
The metabolism can be accelerated with a few tips and tricks, which we now want to introduce to you. Of course, there are always other options, but here are the best ones.
Accelerate metabolism through rest and exercise
If you start the day well rested and do sports, you lay an important foundation for accelerating your metabolism. Our comparison shows the benefits of these building blocks in the fight against pounds.
| Tip | Effect |
|---|---|
| Sufficient sleep | Distribution of the regulating hormones leptin and ghrelin, as well as muscle regeneration |
| Sports | Building muscle leads to an increased basal metabolic rate and increased energy consumption |
Sufficient sleep releases the hormones leptin and ghrelin, which have a regulating effect. (2) If the release of these hormones is disturbed by lack of sleep, it can lead to the desire to eat being less well regulated.
Stress-related sleep disorders also lead to increased appetite (3) and fat deposits on the abdomen (4). If the cortisol level in the body is increased, the metabolism is inhibited as a result. (5)
Sport , especially strength training, builds muscles, resulting in a higher basal metabolic rate and more energy being used. The metabolism can be increased by up to 11% through targeted training. (6) With strength training, you can benefit from the so-called afterburn effect. This means that your body will continue to burn calories after your workout, giving you an even greater effect.
You can also achieve great success with high-intensity training (HIIT) to speed up your metabolism. The short but intense units cause you to lose fat faster than with conventional training. (7) This type of training is used only three times a week for 20 minutes.
Accelerate metabolism through diet and supplements
In addition to exercise, diet also plays a major role in speeding up your metabolism. It's not just about eating a healthy and balanced diet, but also about eating regularly and in the right portions. We have put together the most important facts for you.
Healthy eating
Healthy nutrition is the be-all and end-all to stimulate your metabolism. Many foods offer you valuable nutrients that are the source of your well-being and an active metabolism. Some of these foods are named below.
| source | Effect | Groceries |
|---|---|---|
| protein | Greater feeling of satiety and acceleration of the metabolism | eggs, meat, fish, nuts |
| Hot spices | Building muscle leads to an increased basal metabolic rate and increased energy consumption | chili, ginger |
By ingesting protein , it's possible to speed up your metabolism by up to 30%.(8) Protein-rich foods can also make you feel full faster. These nutrients are found in many foods, including meat, fish, and dairy products.
Hot spices such as cayenne, ginger or chilli also stimulate the metabolism.(9) But you should be careful here. If your stomach isn't used to digesting spicy foods, you may also be causing an upset stomach. Plus, you burn just 10 calories per meal.(10)
Besides these tricks, it is also advisable to drink plenty of water. For example, if you drink half a liter of water, you can still burn up to 30% of calories an hour later.(11) You can also drink unsweetened tea.
meals and portions
Another tip to speed up the metabolism is to pay attention to the regularity of meals and portion sizes.
Sometimes it happens that we think we have to finish the plate now, for various reasons. In fact, it's better to divide up your portions well and only eat as much as you can really manage. Eating beyond hunger could result in a full and thus overwhelmed stomach, rather than a full one. It is important to listen to your hunger pangs.
It is also advisable to make small portions throughout the day so that you are not even tempted to resort to sugary foods. This is often followed by ravenous hunger pangs. This can be counteracted in advance with healthy snacks such as carrots or apples.
Eating a balanced diet makes it possible to feel fitter. (Image Source: Anna Pelze / Unsplash)
In addition to the right diet, you should also ensure that your body is regularly supplied with nutrients. Nuts or fruit and vegetables can help get over the first signs of hunger. Fixed times can help adjust your body to regular meals. The regularity does not cause cravings and you avoid the feeling that your stomach is completely empty.
As another trick, you could try the switschel. This is a self-mixed soda with apple cider vinegar that is supposed to boost your metabolism. Simply boil water, add a few slices of peeled ginger, simmer briefly and let stand for 20 minutes. Then remove the ginger and mix with 80 milliliters of apple cider vinegar and 100 milliliters of lemon juice. Garnish with mint or honey if you like.
metabolism pills
Metabolism pills are another way to help speed up your metabolism. There are a variety of tablets to choose from:
- appetite suppressant
- carb blockers
- fat burner
- fat blockers
The aim of these tools is to curb your appetite, block your carbohydrate intake, burn fat or even prevent it from being absorbed. What sounds like quick success can also have many side effects. For example, it is possible to experience diarrhea, gas, or other serious side effects from these pills.
Metabolism tablets, no matter what kind, should always be taken with caution and taking into account the side effects. It may also be advisable to consult a doctor or pharmacist about these. Also to find out that the preparation harmonizes with other tablets to be taken.
Conclusion
In conclusion, it can be said that you can speed up your metabolism at any time with a healthy and regular diet and a balance of exercise and rest. These lifestyles also lead to better well-being in general and have the side effect of losing weight.
There are many little tricks to stimulate the metabolism. This also includes certain spices that you can use to refine your dishes and boost your metabolism at the same time. If you then drink 1.5 liters of liquid in the form of water or unsweetened tea, you are on the safe side. If there are no changes, it is advisable to consult a doctor.
itemizations
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- Markwald RR, Melanson EL, Smith MR, Higgins J, Perreault L, Eckel RH, Wright KP Jr. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proc Natl Acad Sci US A. 2013 Apr 2;110(14):5695-700. doi: 10.1073/pnas.1216951110. Epub 2013 Mar 11. PMID: 23479616; PMCID: PMC3619301.
- Markwald RR, Melanson EL, Smith MR, Higgins J, Perreault L, Eckel RH, Wright KP Jr. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proc Natl Acad Sci US A. 2013 Apr 2;110(14):5695-700. doi: 10.1073/pnas.1216951110. Epub 2013 Mar 11. PMID: 23479616; PMCID: PMC3619301.
- Rosmond R, Dallman MF, Björntorp P. Stress-related cortisol secretion in men: relationships with abdominal obesity and endocrine, metabolic and hemodynamic abnormalities. J Clin Endocrinol Metab. 1998 Jun;83(6):1853-9. doi: 10.1210/jcem.83.6.4843. PMID: 9626108.
- Too bad DS, Eaton RP. The temporal relationship between endogenously secreted stress hormones and metabolic decompensation in diabetic man. J Clin Endocrinol Metab. 1980 Jan;50(1):131-6. doi: 10.1210/jcem-50-1-131. PMID: 7350176.
- La Forgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64. doi: 10.1080/02640410600552064. PMID: 17101527.
- Sijie T, Hainai Y, Fengying Y, Jianxiong W. High intensity interval exercise training in overweight young women. J Sports Med Phys Fitness. 2012 Jun;52(3):255-62. PMID: 22648463.
- Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.
- Gregersen NT, Belza A, Jensen MG, Ritz C, Bitz C, Hels O, Frandsen E, Mela DJ, Astrup A. Acute effects of mustard, horseradish, black pepper and ginger on energy expenditure, appetite, ad libitum energy intake and energy balance in human subjects. Br J Nutr. 2013 Feb 14;109(3):556-63. doi: 10.1017/S0007114512001201. Epub 2012 Jul 5. PMID: 23021155.
- Ludy MJ, Mattes RD. The effects of hedonically acceptable doses of red pepper on thermogenesis and appetite. Physiol Behavior. 2011 Mar 1;102(3-4):251-8. doi: 10.1016/j.physbeh.2010.11.018. Epub 2010 Nov 18. PMID: 21093467; PMCID: PMC3022968.
- Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. doi: 10.1210/jc.2003-030780. PMID: 14671205.