How can I boost my metabolism?

In the world of wellness and fitness enthusiasts, boosting the metabolism is an absolute quest. However, the speed at which the body burns calories depends on a number of parameters: some people naturally inherit a faster metabolism, while men, even when at rest, burn more calories than women. However, this rate tends to slow down around the age of forty.

Sport seems to be the main way for most people to influence their metabolism. Numerous recent studies show that while 85% of respondents still associate sport with health, 76% now see it as a way of meeting personal challenges since 2013. This finding is juxtaposed with another observation relating to the nature of sporting activities: 43% of participants take part in so-called ‘intense’ disciplines (running, cycling or certain team sports), while 44% prefer ‘mixed’ exercise, combining gentleness and intensity. Gentle” activities such as yoga, stretching and Pilates appeal to 34% of participants.

Metabolism under the microscope

The term ‘metabolism’ refers to the rate at which your body uses and consumes calories. Factors that play a role in metabolism include age, gender, muscle strength, daily activities and habits such as coffee drinking and smoking. If you consume more calories each day than you burn, you will automatically gain weight. And vice versa.

Basal metabolic rate (BMR)

The Basal Metabolic Rate, also known as BMR, is the amount of energy or calories your body burns each day at rest. In short, it’s the number of calories your body needs to continue functioning normally at rest (to maintain its vital functions). This represents between 60 and 70% of daily energy expenditure.

Why boost your metabolism?

There are a number of positive aspects to this. Firstly, an improvement in overall appearance, because by reducing body fat and increasing lean muscle mass,physical appearance changes.

The second very positive point is the effect on the percentage of body fat, which, by being reduced, has a direct impact on the risk of cardiovascular disease, type 2 diabetes and other health problems. Insulin sensitivity and blood sugar regulation are also improved.

In addition, by improving metabolism, nutrients are better supplied to the rest of the body and energy is better distributed. The result is improved immune function and better overall vitality.

How do you boost your metabolism?

There are several ways of increasing your metabolism, which you can combine to achieve optimum results.

Diet: a vital role

Diet plays an essential role in boosting your metabolism.

First principle: don’t skip breakfast. This meal, often compared to a morning fuel, should be the richest in calories, providing the body with the energy it needs for the day.
Then divide your food intake into 4 to 6 small meals a day to avoid metabolic slumps. When it detects a lack of food, the body slows down its activity to conserve its resources.
Increase your intake of quality protein (food or whey-type supplements)
Eating every three hours keeps the metabolism awake.
Choose fibre-rich foods, as digesting them requires more energy and prolongs the feeling of satiety, thus limiting the absorption of calories at subsequent meals.
Don’t forget to drink plenty of water. Water (especially cold water) stimulates the metabolism, as the body has to expend energy to warm it up to body temperature.

Physical exercise: a key factor

Even moderate physical activity is enough to keep the metabolism going. There’s no need to spend hours in the gym: dancing, walking or jogging can easily be incorporated into your daily routine. Twenty minutes or so of cardio in the morning and evening will give your metabolism a boost throughout the day.

Muscle mass has a direct impact on BMR: as active tissues, muscles burn calories even when at rest. In fact, muscle fibres consume up to five times more calories than fat cells. The greater your muscle mass, the more energy your body burns. To feed your muscles and speed up calorie burning, increase your protein intake . These macronutrients require more energy to digest, which helps to increase calorie expenditure.

What natural aids are there to boost your metabolism?

Taking certain food supplements or foods can speed up your metabolism and increase the number of calories consumed. They can help boost metabolism or support metabolic functions. For example, studies suggest that supplements such as L-carnitine, green tea, guarana and green coffee can have beneficial effects on metabolism.

Green tea: a natural metabolic ally

Scientific studies have shown that green tea is a genuine metabolic catalyst. Composed of catechins and EGCG, green tea and matcha increase fat burning and the metabolism. Consuming green tea encourages the transformation of stored fat into free fatty acids, making these fats easier to burn, particularly when combined with physical activity. Low in calories, these infusions are therefore invaluable both for weight loss and for maintaining a stable weight.

Coffee (and green coffee): an alternative to green tea

Coffee is a nootropic (a substance designed to boost brain power) and a natural metabolic stimulant. Thanks to the caffeine it contains, it can increase the basal metabolic rate by 3-11%.

Spicy foods: to increase calorie consumption

Many spicy foods contain capsaicin, as in chillies and cayenne pepper. This compound accelerates basic metabolism by interacting with TRPV1 nerve receptors throughout the body. But milder spices (black pepper, ginger, turmeric or even cinnamon) promote dietary thermogenesis, so to produce heat, calories are burned.

Spirulina (and Phycocyanin): a superfood algae

This algae is rich in plant proteins and essential amino acids. It therefore plays a role in maintaining muscle mass. Its richness in B vitamins, iron and antioxidants stimulates basic metabolism and overall energy metabolism. Phycocyanin (spirulina’s concentrated active ingredient) is also responsible for the booster effect.

Improving your metabolism naturally and sustainably is possible, but it has to be done in stages and takes time. After 3 weeks, the first effects can be felt in terms of energy and vitality; it takes at least 3 months to change and adapt to new habits. It then stabilises with improved fat burning, increased muscle mass and better weight management. The effects on overall health are so remarkable that boosting your metabolism seems to be the key to long-term vitality.

Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
https://www.mdpi.com/2072-6643/12/12/3671/htm
https://iedm.asso.fr/