How to make metabolism faster

Improving metabolism can be achieved through adjusting dietary structure, increasing muscle mass, ensuring adequate sleep, regular exercise, and replenishing sufficient water. The metabolic rate is influenced by factors such as age, gender, muscle mass, hormone levels, etc., and can be effectively improved through scientific intervention.

1. Adjust dietary structure

Protein foods such as chicken breast, fish, and soy products have a higher thermal effect and can burn more calories during digestion. Moderate intake of foods such as chili peppers and turmeric can stimulate metabolic activity in the short term. Avoid long-term extreme dieting, and it is recommended to control the daily calorie deficit within a reasonable range to prevent the body from activating energy-saving mechanisms and reducing basal metabolic rate.

2. Increase muscle mass

The daily calorie consumption per kilogram of muscle far exceeds that of adipose tissue. Resistance training such as squats and push ups can effectively increase muscle mass. High intensity interval training can continuously burn calories after exercise, and it is recommended to do strength training combined with aerobic exercise every week. After increasing muscle mass, resting energy expenditure will significantly increase.

3. Ensure sleep quality

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin, affecting energy metabolism balance. The deep sleep stage is the peak period of growth hormone secretion, which helps maintain muscle mass and fat breakdown. Establish a fixed sleep schedule, create a dark and quiet sleeping environment, and avoid blue light stimulation before bedtime.

4. Regular exercise habits

Aerobic exercise such as brisk walking and swimming can directly burn calories and improve cardiovascular function. It is recommended to maintain moderate intensity exercise every week. Increase non physical activity consumption in daily life, such as standing for work, walking commuting, etc. Excessive oxygen consumption after exercise can lead to sustained metabolic elevation for several hours.

5. Adequate hydration

Water participates in all metabolic reactions, and mild dehydration can decrease metabolic rate. When drinking cold water, the body needs to expend energy to heat up to body temperature. It is recommended to drink sufficient water every day. The catechins in green tea and oolong tea may temporarily increase metabolic rate, but they should not replace plain water as the main source of water. Long term maintenance of healthy metabolism requires establishing sustainable lifestyle habits and avoiding reliance on extreme methods. Pay attention to the regularity of three meals in diet, and increase the intake of dietary fiber and high-quality protein appropriately. Exercise advice: Choose activities that interest you and can persist in, gradually increasing the intensity. Stress management is equally important, as long-term stress can increase cortisol levels and affect metabolism. Moderate resistance training can be carried out for middle-aged and elderly people to prevent muscle loss, while children and adolescents should ensure adequate nutrition supply to meet their growth and development needs. Special groups such as postpartum women or chronic disease patients need to adjust their plans under professional guidance.