Metabolism (burn rate): We all have one, but some people are "faster" or "slower" than others. This matters because how fast your body burns calories and turns fuel into energy can also affect how easily you gain or lose weight. It also says a lot about your risk for diabetes and how active you are in your steps. While much of metabolism is set by genetics, age, gender, and body size, some lifestyle changes can literally speed it up. In this article, we explain the key habits that help raise your metabolism.
Sleeping in a cold room:
Sleeping in a cold room seems to increase brown fat in people, a type of fat that works more like muscle, based on a 2014 study by the National Institutes of Health. The study involved five male volunteers who slept in air-conditioned rooms wearing light sleepwear for several months. After four weeks of sleeping at a low temperature, they nearly doubled their brown fat and also burned a bit more calories during the day.
Drink a cup of coffee:
Some small studies showed a link between caffeine intake and a higher metabolism and lower risk of type 2 diabetes. That's because caffeine helps the body break down fat.
But don't overdo caffeine: having lots of caffeine drinks daily can cause jitters, nausea, or trouble sleeping. Also, some coffee drinks have lots of fat and sugar.
Keep stress levels low (or try!):
Even if stressful situations don't make you overeat fatty foods, your body might take longer to process any calories you do eat. A 2014 study from Ohio State University found women who reported stress over 24 hours burned on average 104 calories less after eating a meal of eggs, sausage, and biscuits. Researchers say this deficit could add up to an 11-pound weight gain over a year.
Stress response activates cortisol hormone, which clearly links to slowing metabolism and over time raises risk of obesity.
Get good sleep:
Not getting enough good sleep also slows metabolism in men and women and may be tied to brain's cortisol release when the body is stressed. Even going to bed early may not be enough. Research shows interrupted sleep where you wake up often doesn't count as seven continuous hours. So besides going to bed early, make sure you give yourself enough time to rest and recover.
Do resistance training:
Any physical activity, even 30 minutes of walking, can help speed up metabolism. (Anything's better than sitting for hours, which is one of the worst things you can do.) But the best exercise for activating brown fat and cycling metabolism is strength training.
Building muscle mass will help you burn calories all day long.
Try adding some weights to your workout routine and see if you notice a difference. Also think about bigger weights and goals if your body is up for it.
Have a light snack of something spicy:
Capsaicin, a molecule found in hot peppers, has been proven to raise body temperature and speed up fat loss - though it's only temporary and just a small percentage. Chemicals called isothiocyanates, found in spicy foods like hot mustard, wasabi, and radish, may help activate brown fat and speed up metabolism.
Metabolism.
