How to make your metabolism faster

Improving metabolic rate can be achieved by adjusting dietary structure, increasing muscle mass, ensuring adequate sleep, scientifically hydrating, and regular exercise. Metabolic rate is influenced by factors such as basal metabolic rate, food heat effect, and activity metabolic rate. A healthy lifestyle can effectively promote energy expenditure.

1. Adjusting dietary structure:

Protein foods such as chicken breast, fish, and soy products can have a thermal effect of up to 30%, much higher than the 5-10% of carbohydrates. Consuming 1.2-1.6 grams of protein per kilogram of body weight daily can maintain muscle mass and improve metabolism. Ingredients such as capsaicin and caffeine can increase the metabolic rate by 3-11% in the short term, and moderate consumption of foods such as chili and green tea is beneficial. Avoid extreme dieting, as insufficient long-term calorie intake can lead to a 20-30% decrease in basal metabolic rate.

2. Increase muscle mass:

Each kilogram of muscle consumes 13 calories per day, which is three times that of adipose tissue. Perform resistance training 2-3 times a week, using dumbbells, elastic bands, and other equipment, with a focus on exercising large muscle groups. Compound movements such as squats and hard pulls can activate multiple groups of muscles simultaneously, resulting in a more significant muscle building effect. An increase in muscle mass can increase resting metabolic rate by 5-8%, and this improvement effect can last up to 72 hours after training.

3. Ensure adequate sleep:

Lack of 6 hours of sleep can lead to an 18% decrease in leptin levels and a 28% increase in ghrelin, indirectly reducing metabolic efficiency. The secretion of growth hormone during deep sleep accounts for 70% of the day, which is crucial for muscle repair and fat breakdown. Maintaining 7-9 hours of high-quality sleep and keeping the room temperature between 18-22 ℃ is more conducive to activating brown fat. The basal metabolic rate of people who stay up late for a long time may decrease by 8-10%. 4. Scientific hydration: Drinking 500ml of water can temporarily increase metabolic rate by 10-30%, and this effect is more pronounced when drinking cold water. The recommended daily water intake is to reach 30 milliliters per kilogram of body weight, supplemented in 6-8 times. The catechins in green tea can promote fat oxidation, and pairing with lemon can increase absorption by three times. Dehydration can cause a 2-3% decrease in metabolic rate, and drinking 250 milliliters of water 30 minutes before meals can reduce food intake.

5. Regular exercise:

High intensity interval training (HIIT) can produce an excessive oxygen consumption effect after exercise, resulting in a sustained increase in metabolism for 24-48 hours. 150 minutes of moderate intensity aerobic exercise combined with strength training per week can comprehensively improve metabolic levels. Non sports activities that generate heat, such as standing for work or walking commuting, can consume an additional 350 calories per day. supplementing whey protein after exercise can enhance muscle synthesis efficiency and further improve basal metabolic rate. Establishing morning exercise habits can activate metabolism throughout the day, and fasting low-intensity aerobic exercise can burn an additional 20% of fat. Intermittent fasting such as 16:8 mode can optimize insulin sensitivity, but it needs to be accompanied by a balanced and nutritious diet. Deficiency of complex vitamins B and magnesium can reduce the activity of metabolic enzymes. If necessary, targeted supplementation can be administered after testing. Long term stress can lead to elevated cortisol levels, and practicing mindfulness meditation twice a week can help maintain metabolic balance. Metabolic enhancement is a system engineering that requires multidimensional coordination of diet, exercise, and daily routine. It is recommended to monitor changes in muscle mass and body fat percentage through body composition analysis every three months.