How can I make my metabolism faster

Improving metabolic rate can be achieved by adjusting dietary structure, increasing muscle mass, optimizing sleep quality, scientifically hydrating, and regular exercise. Metabolic rate is influenced by factors such as basal metabolic rate, muscle mass, hormone levels, etc.

1. Adjust diet:

Protein foods such as chicken breast and fish can produce higher food heat effects, and the digestive process consumes more energy. Moderate intake of spicy ingredients such as chili and turmeric can stimulate metabolic activity in the short term. Avoid extreme dieting, and it is recommended to control the daily calorie deficit at 300-500 calories. Long term low calorie diets can lead to a decrease in metabolic adaptability.

2. Muscle building training:

consumes 13 calories per kilogram of muscle per day, much higher than adipose tissue. Perform resistance training three times a week, and compound movements such as squats and hard pulls can activate large muscle groups. An increase in muscle mass can increase basal metabolic rate by 5% -10%, and the effect can last until 48 hours after exercise.

3. Sleep management:

Lack of 6 hours of sleep can reduce leptin secretion and increase ghrelin levels. Maintaining 7-9 hours of high-quality sleep can stabilize cortisol rhythms, increase growth hormone secretion during deep sleep, and help maintain muscle mass and fat breakdown efficiency. Establish a fixed sleep schedule and avoid blue light stimulation before bedtime.

4. Adequate drinking water:

Drinking 2000-3000 milliliters of water per day can temporarily increase metabolism by 24% -30%, and cold water consumes more energy. The catechins in green tea can promote brown fat activity, while caffeine can increase metabolic rate by 3% -11%. Avoid sugary drinks, as every 100 milliliters of sugary drinks will counteract the 30 minute metabolic boost effect.

5. Interval exercise:

High intensity interval training HIIT can produce excessive oxygen consumption after exercise, continuously burning calories within 24 hours after exercise. Three 20 minute training sessions per week, consisting of alternating 30 second sprints and 1-minute jogging, burn 25% more fat than regular aerobic exercise. Increase non physical activity consumption in daily life, such as standing for work and walking commuting.

Metabolic enhancement requires multidimensional synergistic effects, and it is recommended to adopt a composite strategy: consuming high-quality protein for breakfast to initiate daytime metabolism, doing 10 minutes of self weight training in the morning to activate muscles, taking a 20 minute walk after lunch to promote digestion, supplementing 200 milliliters of green tea in the afternoon, controlling the carbohydrate ratio for dinner, and ending eating 2 hours before bedtime. Maintaining a long-term muscle exercise habit, for every 1 kilogram of muscle gain, an additional 5 kilograms of fat can be consumed annually. Be careful to avoid excessive reliance on metabolic supplements, as certain products containing hormone components may disrupt the endocrine system. Middle aged and elderly people need to adjust their plans under the guidance of doctors, and those with thyroid dysfunction should first receive treatment for underlying diseases.