Tips to Boost Metabolism and Burn Fat

Would you like to know how to speed up your metabolism and burn more fat? Do you want to improve your health, fitness and well-being? If the answer is yes, this article is for you.

In this article, we’ll explain what metabolism is, how it works, and what factors influence it. We will give you practical and effective tips to increase your metabolism naturally, without resorting to miracle products or extreme diets. We’ll teach you how to burn more calories with your metabolism, taking advantage of the effect of food and exercise. We’ll show you which foods and exercises are best for boosting your metabolism and give you some tricks to boost it even more. We’ll also help you optimize your basal metabolic rate, which is the amount of energy your body needs to function. Finally, we’ll talk about the importance of adopting healthy habits to maintain an active and balanced metabolism.

If you follow these tips, you will be able to increase your metabolism and burn fat more easily and quickly. In addition, you will improve your health, physical performance and quality of life. Don’t wait any longer and start putting these tips into practice today. You’ll see how your body and mind thank you.

Are you ready to speed up your metabolism and burn fat? Then read on and find out everything you need to know.

What is metabolism and how does it work?

Metabolism is the set of chemical and physical processes that occur in the cells of our body. These processes make it possible to transform the nutrients we obtain from food into energy and substances necessary for the functioning of organs and tissues. The metabolism is also responsible for removing waste substances that are generated in these reactions.

Metabolism is divided into two phases: anabolism and catabolism. Anabolism is the phase in which complex molecules are built from simple molecules, such as when muscle is formed from proteins. Catabolism is the phase in which complex molecules are broken down into simple molecules, such as when fat is burned for energy.

The speed of metabolism depends on several factors, including age, gender, genetics, weight, height, body composition, physical activity, diet, weather, stress, sleep, hormones, and diseases. Some of these factors are modifiable and some are not. For example, we can’t change our age or genetics, but we can change our weight, muscle mass, level of physical activity, and diet.

The goal of increasing metabolism is to get our body to burn more calories, both at rest and in movement, and thus promote fat loss and improved health. To do this, we must take into account the factors that influence metabolism and apply the tips that we will give you below.

Factors Influencing Metabolism

As we have seen, metabolism is not a fixed and invariable characteristic, but depends on several factors that can make it faster or slower. Some of these factors are as follows:

Age: Metabolism tends to decline with age, due to the loss of muscle mass and cellular aging. It is estimated that metabolism slows by 5% to 10% every decade after the age of 40.
Sex: Men typically have a higher metabolism than women, as they have more muscle mass and less body fat. In addition, female hormones, such as estrogen, can slow down metabolism.
Genetics: Genetic inheritance can determine the speed of metabolism, as well as how easy or difficult it is to gain or lose weight. Some people have a more efficient metabolism than others, allowing them to burn more calories with less effort.
Weight: Body weight influences metabolism, as the more weight you have, the more energy you need to move and perform vital functions. However, it’s not just your weight that matters, but also your body composition, i.e. the ratio of muscle to fat you have.
Height: Taller people tend to have a higher metabolism than shorter people, as they have more body surface area and more tissue to maintain. However, this factor is not as decisive as others, and can vary depending on the proportion of limbs you have.
Body composition: Body composition is the factor that most influences metabolism, as it determines the amount of muscle mass and fat you have. Muscle is a metabolically active tissue, which consumes calories even at rest, while fat is an inert tissue, which hardly expends any energy. That’s why the more muscle you have, the higher your metabolism, and the more fat you have, the lower your metabolism.
Physical activity: Physical activity is another key factor in increasing metabolism, as it causes the body to burn more calories during and after exercise. The type, intensity, duration, and frequency of exercise can influence the effect it has on metabolism. Exercises that involve more muscles, are more intense, last longer, and are performed regularly are the ones that benefit your metabolism the most.
Diet: Diet also affects metabolism, both in terms of the quantity and quality of the food consumed. Eating more or fewer calories than you need can cause your metabolism to speed up or slow down, respectively. In addition, some foods have a thermogenic effect, i.e. they increase body temperature and caloric expenditure. Other foods, on the other hand, can hinder digestion and assimilation of nutrients, which can impair metabolism.
Climate: Weather can influence metabolism, as the body needs to adapt to environmental conditions. Cold causes the body to burn more calories to maintain body temperature, while heat causes the body to save energy to avoid overheating. However, this effect is moderate and depends on exposure and acclimatization to the climate.
Stress: Stress can disrupt metabolism as it activates the sympathetic nervous system and releases hormones such as cortisol and adrenaline. These hormones increase heart rate, blood pressure, and caloric expenditure, but they can also lead to anxiety, appetite, inflammation, and insulin resistance, which can promote fat storage and muscle loss.
Sleep: Sleep is essential for regulating metabolism, as cell repair and regeneration processes occur during sleep, hormones such as melatonin and growth hormone are released, and appetite and satiety are balanced. Too little or too little sleep can disrupt metabolism as it reduces the ability to burn fat, increases the risk of diabetes, obesity and cardiovascular disease, and affects physical and mental performance.
Hormones: Hormones are chemicals that regulate the functioning of organs and tissues, and have a major impact on metabolism. Some hormones that influence metabolism are thyroid, insulin, glucagon, cortisol, leptin, ghrelin, testosterone, and estrogen. A hormonal imbalance can cause metabolic problems, such as hypothyroidism, diabetes, metabolic syndrome, insulin resistance, hyper or hypoglycemia, etc.
Diseases: Diseases can affect metabolism as they can alter the functioning of organs and tissues, and lead to changes in weight, muscle mass, appetite, digestion, nutrient absorption, inflammation, oxidative stress, etc. Some diseases that can affect metabolism are diabetes, hypothyroidism, hyperthyroidism, Cushing’s syndrome, Addison’s syndrome, cancer, anemia, arthritis, fibromyalgia, etc.

As you can see, metabolism is a complex and dynamic process, which depends on many factors that can vary throughout life. Therefore, it is important to know and control them, in order to optimize metabolism and improve health and well-being.

How to Speed Up Your Metabolism Naturally

Now that you know what metabolism is and what factors influence it, you may be wondering how you can speed it up naturally, without resorting to miracle products or extreme diets. The good news is that there are several ways to increase your metabolism in a healthy and effective way, you just have to follow these tips:

Drink more water

Water is essential for metabolism as it participates in all the chemical reactions that occur in the body. In addition, water helps flush out toxins, hydrate cells, regulate body temperature, and prevent constipation. Drinking enough water a day can boost your metabolism by up to 30%, according to some studies. It is recommended to drink between 1.5 and 2 litres of water a day, preferably cold, as this way you burn more calories when heating it. You can also drink herbal teas, broths, natural juices or lemon water, but avoid sugary, alcoholic or caffeinated drinks, as they can dehydrate you and alter your metabolism.

Drink green tea or coffee

Green tea and coffee are two beverages that have a thermogenic effect, i.e. they increase body temperature and caloric expenditure. This is because they contain substances such as caffeine, theine, theobromine and polyphenols, which stimulate the nervous system, heart and liver, and promote the oxidation of fats. According to some studies, consuming green tea or coffee can increase metabolism by 3% to 11%. It is recommended to drink between 2 and 4 cups of green tea or coffee a day, preferably without sugar or milk, and in moderation, as too much can cause nervousness, insomnia, tachycardia or irritability.

Increase protein intake

Proteins are the nutrients that require the most energy to be digested, absorbed, and used by the body. This is because they have a complex structure and they contain nitrogen, which must be eliminated by the liver and kidneys. That’s why consuming protein can increase metabolism by 15% to 30%, according to some studies. In addition, protein is essential for building and maintaining muscle, which is the tissue that burns the most calories. It is recommended to consume between 0.8 and 1.5 grams of protein per kilogram of body weight per day, depending on physical activity and age. The best sources of protein are eggs, meat, fish, dairy, legumes, and nuts.

Include spicy foods in your diet

Spicy foods, such as chilli, curry, ginger, pepper or mustard, also have a thermogenic effect, as they contain substances such as capsaicin, piperine or gingerol, which activate heat and pain receptors, and increase blood circulation and caloric expenditure. According to some studies, consuming spicy foods can increase metabolism by 5% to 10%. It is recommended to include spicy foods in the diet occasionally and in moderation, as too much can irritate the stomach, throat, or eyes.

Avoid very low-calorie diets

Very low-calorie diets, which provide less than 1200 calories a day, can be counterproductive to the metabolism, as they cause the body to adapt to save energy and survive. This is known as the starvation effect or the rebound effect, and consists of the body reducing metabolism, increasing appetite, decreasing caloric expenditure, and promoting fat storage. In addition, these diets can cause nutritional deficiencies, loss of muscle mass, weakness, fatigue, irritability, anxiety, depression, etc. It is recommended to follow a balanced and personalized diet, which provides between 1500 and 2000 calories a day, depending on the needs of each person.

Choose whole, high-fiber foods

Whole, high-fiber foods such as cereals, bread, pasta, rice, fruits, vegetables, legumes, and nuts are beneficial for metabolism as they provide more nutrients, more satiety, and more volume than refined and processed foods. In addition, fiber helps regulate intestinal transit, prevent constipation, improve bacterial flora, reduce cholesterol, sugar and blood pressure, and prevent diseases such as diabetes, obesity, colon cancer, etc. According to some studies, consuming fiber can increase metabolism by 5% to 10%. It is recommended to consume between 25 and 35 grams of fiber per day, divided between different meals.

Cut down on sugar and alcohol

Sugar and alcohol are two substances that can impair metabolism, as they provide empty calories, meaning they have no nutritional value, and are easily stored as fat. In addition, sugar and alcohol can alter blood glucose and insulin levels, which can lead to insulin resistance, hypoglycemia, hunger, cravings, inflammation, etc. They can also affect the liver, pancreas, brain, and nervous system, and increase the risk of diseases such as diabetes, obesity, fatty liver, cirrhosis, cancer, etc. It is recommended to reduce sugar and alcohol consumption to a minimum, and opt for healthier alternatives, such as stevia, honey, agave syrup, red wine, non-alcoholic beer, etc.

Exercise regularly

Physical exercise is one of the best allies to increase metabolism, as it makes the body burn more calories during and after exercise. The type, intensity, duration, and frequency of exercise can influence the effect it has on metabolism. Exercises that involve more muscles, are more intense, last longer, and are performed regularly are the ones that benefit your metabolism the most. It is recommended to practice physical exercise at least 3 times a week, for at least 30 minutes, and combine aerobic exercises, such as walking, running, swimming, dancing, etc., with anaerobic exercises, such as lifting weights, doing sit-ups, push-ups, etc.

Increase your muscle mass

Another factor that influences metabolism is muscle mass, which is the tissue that burns the most calories, even at rest. That’s why increasing your muscle mass can cause your metabolism to speed up and cause you to burn more fat. To increase your muscle mass, you should combine anaerobic exercise, such as weightlifting, with a proper diet, which provides enough protein, carbohydrates and healthy fats. It is recommended to do exercises that work the large muscle groups, such as the legs, arms, chest, back, and abdomen, and vary the intensity, weight, and number of repetitions. It’s also important to get enough rest between training sessions, to allow your muscles to recover and strengthen.

Vary the intensity and type of exercise

To prevent the body from getting used to exercise and the metabolism from stagnating, it is advisable to vary the intensity and type of exercise you do. One way to do this is through high-intensity interval training, or HIIT, which involves alternating short periods of very intense exercise with periods of rest or moderate exercise. This type of training makes the body burn more calories during and after exercise, thanks to the afterburn effect, which we will explain later. It is also good to change the type of exercise you do, for example, alternate aerobic and anaerobic exercise, or try different modalities, such as yoga, pilates, spinning, boxing, etc. This prevents boredom, works different muscles and stimulates metabolism.

Recover properly after each session

Physical exercise is beneficial for the metabolism, but it also involves wear and tear and fatigue for the body. That’s why it’s important to recover properly after each session, to avoid injury, inflammation, stress, and loss of muscle mass. To recover well, it is recommended to do the following:

Hydrate: Drink water or isotonic drinks after exercising to replenish fluids and electrolytes lost through sweat.
Eat: Eat something light and nutritious after exercise, preferably within the first hour, to replenish glycogen and protein expended by muscles.
Stretching: Do stretching exercises after exercise, to relax muscles, improve flexibility, prevent cramps, and promote blood circulation.
Rest: Get enough good sleep after exercise, to allow the body to repair and regenerate, and to release hormones such as melatonin and growth hormone, which support metabolism.

If you follow these tips, you will be able to increase your metabolism in a natural and healthy way, and make the most of the benefits of physical exercise.

How to Burn More Calories with Metabolism

Boosting your metabolism is one way to burn more calories, but it’s not the only one. There are other ways to make the body expend more energy, taking advantage of the effect of food and exercise. Here are some of them:

Take advantage of the thermogenic effect of food

The thermogenic effect of food is the amount of calories the body needs to digest, absorb, and use the nutrients that are ingested. This effect varies according to the type of food, being greater for proteins, followed by carbohydrates and fats. That’s why consuming foods with a high thermogenic effect can cause the body to burn more calories, even at rest. Some examples of foods with a high thermogenic effect are egg, fish, chicken, cheese, yogurt, oatmeal, whole wheat bread, fruit, vegetables, green tea, coffee, chili, ginger, cinnamon, etc.

Use the afterburn effect

The afterburn effect is the number of calories the body continues to burn after exercise, due to increased oxygen consumption and maintenance of heart rate and body temperature. This effect depends on the intensity, duration and type of exercise performed, being greater for anaerobic exercises, such as weightlifting, than for aerobic exercises, such as cycling. It also depends on the physical condition of each person, being higher for people with more muscle mass and less fat. That’s why doing high-intensity, short-duration exercises, such as HIIT, can cause the body to burn more calories, even hours after the exercise ends.

Activates the metabolism with cold weather

Cold is another factor that can trigger metabolism, as it causes the body to burn more calories to maintain body temperature. This is because the body has two types of fat: white fat, which stores energy, and brown fat, which burns it. Brown fat is activated by the cold, and can burn up to 300 calories a day, according to some studies. To take advantage of this effect, it is recommended to expose yourself to the cold moderately and gradually, for example, by lowering the temperature of the thermostat, showering with cold water, going outdoors, etc.

Do activities that keep you moving

Another way to burn more calories with your metabolism is to do activities that keep you moving, such as walking, climbing stairs, dancing, cleaning, cooking, playing with the kids, etc. These activities are known as NEAT (Non-Exercise Activity Thermogenesis), and can account for up to 15% of total caloric expenditure, according to some studies. To increase NEAT, it is recommended to avoid a sedentary lifestyle, use the car and elevator less, get up every hour from your chair, take active breaks, etc.

Track your calorie expenditure with an app or device

Finally, one way to find out how many calories you burn with your metabolism is to use an app or device that tells you to, such as a bracelet, watch, pedometer, etc. These devices can measure your heart rate, blood pressure, body temperature, oxygen level, physical activity, sleep, etc., and estimate your caloric expenditure based on this data. That way, you’ll be able to tell if you’re burning more or fewer calories than you’re consuming, and adjust your diet and exercise accordingly. However, it should be noted that these devices are not 100% accurate, and may vary depending on the model, brand, configuration, etc.

Foods That Help Boost Metabolism

In addition to the tips we have given you to speed up your metabolism, there are some foods that can help you boost it, thanks to their nutritional properties and thermogenic effect. Here are some of them:

Fruits and vegetables

Fruits and vegetables are foods that cannot be missing from a healthy diet, as they provide vitamins, minerals, antioxidants and fiber, which are essential for the proper functioning of the metabolism. In addition, they have a low calorie content and a high water content, which makes them very filling and refreshing. Some fruits and vegetables that can boost metabolism are grapefruit, apple, kiwi, pineapple, lemon, tomato, broccoli, celery, carrot, cucumber, spinach, etc.

Dairy & Eggs

Dairy and eggs are protein-rich foods, which, as we have already seen, have a high thermogenic effect and help build and maintain muscle. In addition, dairy products provide calcium, which is a mineral involved in fat metabolism, and eggs provide choline, which is a substance that promotes fat burning in the liver. Some dairy and eggs that can boost metabolism are yogurt, cheese, milk, kefir, whole egg, egg white, etc.

Legumes and nuts

Legumes and nuts are foods that provide protein, complex carbohydrates, healthy fats, fiber, vitamins, minerals, and antioxidants, which are beneficial for metabolism. In addition, they have a high satiating power, which helps to control appetite and prevent snacking. Some legumes and nuts that can boost metabolism are lentils, chickpeas, beans, almonds, walnuts, pistachios, chia seeds, flax seeds, etc.

Fish and lean meat

Fish and lean meat are foods that provide high-quality protein, which stimulates metabolism and muscle. In addition, fish provides omega-3 fatty acids, which are healthy fats that reduce inflammation, improve insulin sensitivity, and prevent fat accumulation. Some fish and lean meats that can boost metabolism are salmon, tuna, sardines, cod, chicken, turkey, rabbit, pork, etc.

Spices and aromatic herbs

Spices and aromatic herbs are foods that can add flavor and aroma to your dishes, without adding calories or fat. In addition, they have a thermogenic effect, as they contain substances that stimulate metabolism, such as capsaicin, piperine, gingerol, curcumin, eugenol, thymol, etc. Some aromatic spices and herbs that can boost metabolism are chili, curry, ginger, turmeric, garlic, onion, oregano, thyme, rosemary, etc.

Exercises That Boost Metabolism

In addition to the foods we have mentioned, there are some exercises that can boost your metabolism, thanks to the fact that they work several muscle groups, increase heart rate and oxygen consumption, and cause an afterburn effect. Here are some of them:

Squats

Squats are an exercise that primarily works the muscles of the legs, glutes, and abdomen, but also involves other muscles in the body, such as those in the back, arms, and chest. Squats increase metabolism as they require a lot of energy and strength, and improve posture, flexibility, and balance. To do squats, you need to follow these steps:

Stand with your feet shoulder-width apart, the balls of your feet slightly out, your back straight, your abdomen contracted, and your arms extended in front of you or crossed over your chest.
Bend your knees and lower your body, as if you were going to sit in a chair, keeping your weight on your heels and your back straight. Make sure your knees don’t go past the balls of your feet and your thigh is parallel to the floor.
Return to the starting position, pushing off with your heels and contracting your glutes. Repeat the movement 10 to 20 times, depending on your resistance level.

You can vary the difficulty of the squats by using weights or elastic bands, changing the spacing or direction of your feet, or doing jumps or lunges.

Burpees

Burpees are an exercise that combines the movement of a push-up with that of a jumping jack, and works the whole body, especially the muscles of the chest, arms, abdomen, legs, and buttocks. Burpees increase metabolism, as they are a high-intensity exercise, which raises heart rate and oxygen consumption, and causes an afterburn effect. To do burpees, you need to follow these steps:

Stand with your feet together, knees slightly bent, arms at your sides, and back straight.
Bend down and rest your hands on the floor, shoulder-width apart, and jump backwards with your feet, until you are in a plank position, with your body aligned from head to heel.
Do a push-up, lowering your chest until you almost touch the floor, and keeping your elbows close to your body and your abdomen contracted.
Return to the plank position, pushing off with your arms and contracting your chest.
Jump forward with your feet, until you are in a squatting position, with your hands on the floor and your knees close to your chest.
Get up and jump as high as you can, extending your arms above your head. Repeat the movement 10 to 20 times, depending on your resistance level.

You can vary the difficulty of the burpees, doing more or less push-ups, jumping more or less high, or using weights or weighted vests.

Plates

Planks are an exercise that primarily works the muscles of the abdomen, but also involves other muscles in the body, such as those in the back, arms, legs, and glutes. Planks increase metabolism as they require a lot of strength and endurance, and improve posture, stability, and balance. To make planks, you need to follow these steps:

Lie on your stomach, resting your forearms and feet on the floor, and keeping your body aligned from head to heels.
Contract your abdomen and hold the position, without arching your back or lifting your hips. Make sure your elbows are under your shoulders and your head is in line with your spine.
Breathe regularly and hold for between 10 and 60 seconds, depending on your resistance level. Repeat the exercise 3-5 times, resting between each one.

You can vary the difficulty of planks by elevating a leg or arm, resting your feet or forearms on an unstable surface, or using weights or elastic bands.

Pushups

Push-ups are an exercise that primarily works the muscles of the chest, arms, and abdomen, but also involves other muscles in the body, such as those in the back, legs, and buttocks. Push-ups increase metabolism as they require a lot of strength and power, and improve coordination, mobility, and flexibility. To do push-ups, you need to follow these steps:

Lie on your stomach, resting your hands and feet on the floor, and keeping your body aligned from head to heel.
Bend your elbows and lower your body, until your chest almost touches the floor, keeping your elbows close to your body and your abdomen contracted.
Extend your arms and return to the starting position, pushing with your hands and contracting your chest. Repeat the movement 10 to 20 times, depending on your resistance level.

You can vary the difficulty of push-ups by changing the spacing or height of your hands, elevating your feet or hands, using weights or weighted vests, or doing explosive or clapping push-ups.

Mountain climbers

Mountain climbers are an exercise that combines the movement of a plank with that of a run, and that works the whole body, especially the muscles of the abdomen, legs and arms. Mountain climbers increase metabolism, as they are a high-intensity exercise, which raises heart rate and oxygen consumption, and causes an afterburn effect. To do mountain climbers, you need to follow these steps:

Get into a plank position, resting your hands and feet on the floor, and keeping your body aligned from head to heel.
Bend one knee and bring it closer to your chest, without lifting your hips or lifting your other leg off the floor.
Switch legs quickly, extending the leg that was flexed and flexing the one that was extended, as if you were running in place.
Repeat the movement alternating your legs, as fast as you can, for 30 or 60 seconds, depending on your resistance level.

You can vary the difficulty of mountain climbers by changing the direction or speed of your legs, raising your hands or feet, or using weights or elastic bands.

Tricks to boost metabolism and burn fat

In addition to the foods and exercises we have recommended, there are some tricks that can boost your metabolism and burn fat, thanks to the fact that they activate the nervous system, hormonal system and immune system. Here are some of them:

Challenge your body with new challenges

One of the tricks to stimulate metabolism and burn fat is to challenge your body with new challenges, which force it to adapt and improve. This can be achieved by changing the exercise routine, trying new modalities, increasing the intensity, duration or frequency, or incorporating elements that hinder movement, such as weights, elastic bands, unstable surfaces, etc. This prevents the body from getting used to exercise and the metabolism from stagnating, and the body burns more calories, even at rest.

Get plenty of rest between sets

Another trick to boost metabolism and burn fat is to get enough rest between sets of exercises, to allow the body to recover and prepare for the next effort. This can be achieved by following the principle of progressive overload, which consists of gradually increasing the weight, number of repetitions or work time, and decreasing the rest time, depending on the level of resistance and the goal of each person. In this way, the body works more intensively, increases oxygen consumption and activates the afterburn effect.

Use weights or elastic bands

Another trick to boost metabolism and burn fat is to use weights or elastic bands, which add resistance to movement and make the body work harder. This can be achieved by incorporating these elements into the exercises you perform, such as squats, push-ups, planks, burpees, etc. Thus, the body increases strength, power and muscle mass, which are factors that influence metabolism and fat burning.

Exercise on an empty stomach

Another trick to stimulate metabolism and burn fat is to exercise on an empty stomach, that is, before breakfast, when the body has low glycogen stores and turns to fat as a source of energy. This can be achieved by doing aerobic exercises, such as walking, running, swimming, etc., for 20 or 30 minutes, at a moderate intensity, and without forgetting to hydrate well. This results in the body burning more fat, improving insulin sensitivity, and activating metabolism.

Drink a glass of cold water before each meal

Another trick to boost metabolism and burn fat is to drink a glass of cold water before each meal, as this causes the body to burn more calories to heat the water and to digest it. In addition, water helps hydrate the body, eliminate toxins, improve digestion, prevent constipation, and control appetite. This results in the body burning more calories, feeling more satiated and eating less food.

How to optimize basal metabolism

Basal metabolism is the amount of energy the body needs to maintain vital functions, such as breathing, circulation, temperature, etc. Basal metabolic rate accounts for 60% to 70% of total caloric expenditure, and depends on factors such as age, sex, weight, height, body composition, hormones, and disease. Optimizing basal metabolism means increasing the number of calories your body burns at rest, which can help you lose weight, improve your health, and prevent aging. To optimize basal metabolism, it is recommended to follow these tips:

Calculate your basal metabolic rate with a formula or calculator

The first step to optimizing your basal metabolic rate is to know what your current basal metabolic rate is, i.e. how many calories your body burns at rest. To do this, you can use a formula or calculator that tells you this, such as the Harris-Benedict formula, the Mifflin-St Jeor formula, or the Katch-McArdle formula. These formulas take into account variables such as weight, height, age, and gender, and some also muscle mass and physical activity. However, it should be noted that these formulas are not 100% accurate, and may vary depending on the method, source, and configuration used. For this reason, it is recommended to use them as a rough reference, and not as an absolute figure.

Know your total energy expenditure and adjust your caloric intake

The second step to optimize basal metabolism is to know what your total energy expenditure is, that is, how many calories your body burns per day, adding the basal metabolism and the expenditure due to physical activity and the thermogenic effect of food. To do this, you can use a formula or calculator that tells you this, such as the Harris-Benedict formula multiplied by an activity factor, the Mifflin-St Jeor formula multiplied by an activity factor, or the Katch-McArdle formula multiplied by an activity factor. These formulas take into account variables such as weight, height, age, gender, muscle mass, physical activity, and the thermogenic effect of food. However, as with basal metabolic rate, it should be noted that these formulas are not 100% accurate, and may vary depending on the method, source, and settings used. For this reason, it is recommended to use them as a rough reference, and not as an absolute figure.

Once you know your total energy expenditure, you can adjust your caloric intake based on your goal, whether it’s losing weight, keeping it off, or gaining it. To do this, you need to follow a basic rule: if you want to lose weight, you should consume fewer calories than you burn; If you want to maintain it, you need to consume the same calories you burn; And if you want to earn it, you need to consume more calories than you burn. However, it should be noted that this rule is not exact, and that it depends on other factors, such as the quality of the food, the type of exercise, the individual metabolism, etc. For this reason, it is recommended to do it gradually and personally, and consult with a health or nutrition professional.

Maintain a healthy weight and avoid the rebound effect

The third step in optimizing basal metabolism is to maintain a healthy weight and avoid the rebound effect, which consists of regaining the weight lost after dieting. This is because weight influences basal metabolism, as the more weight you have, the more energy you need to move and perform vital functions. However, it’s not just your weight that matters, but also your body composition, i.e. the ratio of muscle to fat you have. Muscle is a metabolically active tissue, which consumes calories even at rest, while fat is an inert tissue, which hardly expends any energy. That’s why the more muscle you have, the higher your basal metabolism, and the more fat you have, the lower your basal metabolism.

To maintain a healthy weight and avoid the rebound effect, it is recommended to follow a balanced and personalized diet, which provides all the nutrients that the body needs, and that is not too restrictive or too low in calories, as this can cause the body to adapt to save energy and survive, which is known as the starvation effect or the rebound effect. and which consists of the body reducing basal metabolism, increasing appetite, decreasing caloric expenditure and favoring fat storage. In addition, it is recommended to practice physical exercise regularly, to increase caloric expenditure, muscle and basal metabolism.

Improve your body composition and increase your muscle percentage

The fourth step to optimizing basal metabolism is to improve your body composition and increase your percentage of muscle, which as we have already seen, is the tissue that burns the most calories, even at rest. To improve your body composition and increase your muscle percentage, it is recommended to follow a proper diet, which provides enough protein, carbohydrates and healthy fats, and that is not too low or too high in calories, as this can cause the loss or increase of fat and muscle. In addition, it is recommended to practice anaerobic exercise, such as weight lifting, which stimulates protein synthesis and muscle growth. It is also recommended to get enough rest between training sessions and get a good night’s sleep, to allow the muscles to recover and strengthen.

Check your thyroid and hormone function

The fifth and final step to optimize basal metabolism is to check your thyroid and hormonal function, as these can affect basal metabolism, as we have already explained. To check your thyroid and hormonal function, it is recommended to consult a health professional, who will do a blood test and tell you if you have any imbalance or alteration, such as hypothyroidism, hyperthyroidism, insulin resistance, Cushing’s syndrome, Addison’s syndrome, etc. If so, your provider will prescribe the appropriate treatment, which may include medications, supplements, dietary or lifestyle changes, etc. This way, you can correct the problem and improve your basal metabolism and your health.

How to Boost Your Metabolism with Healthy Habits

Finally, we want to give you some tips to raise your metabolism with healthy habits, which will help you maintain an active and balanced metabolism, and prevent aging and disease. Here are some of them:

Establish a daily routine and stick to it

One of the healthy habits to raise metabolism is to establish a daily routine and stick to it, as this helps regulate circadian rhythms, which are the biological cycles followed by the body and brain, and which influence metabolism, sleep, appetite, mood, etc. To establish a daily routine, it is recommended to set schedules for getting up, eating, exercising, working, resting, sleeping, etc., and stick to them as much as possible. This allows the body to adapt and synchronize, and to function more efficiently and harmoniously.

Plan your menus and shop in advance

Another healthy habit to boost your metabolism is to plan your menus and do your shopping in advance, as this will help you follow a healthier, more varied and balanced diet, and avoid the consumption of processed, pre-cooked, fast food, etc. To plan your menus, it is recommended to base yourself on the Mediterranean diet, which is one of the healthiest and most complete, and includes foods such as fruits, vegetables, whole grains, legumes, nuts, fish, lean meat, eggs, dairy, olive oil, etc. It is also recommended to do the shopping with a list, and avoid going to the supermarket hungry, so as not to fall into the temptation of buying unhealthy foods.

Cook your own dishes and avoid processed food

Another healthy habit to boost your metabolism is to cook your own dishes and avoid processed food, as this way you can better control the ingredients, quantities, cooking techniques, flavor, etc. Processed food often contains additives, preservatives, dyes, sugars, fats, salt, etc., which can impair metabolism, health, and weight. To cook your own dishes, it is recommended to use fresh, seasonal, local and organic foods, and employ simple cooking techniques, such as steaming, baking, grilling, stir-frying, etc. It is also recommended to use spices and aromatic herbs, to give flavor and aroma to dishes, and avoid excess salt, sugar and fat.

Conclusion

In this article, we’ve explained what metabolism is, how it works, and what factors influence it. We have given you practical and effective tips to increase your metabolism naturally, without resorting to miracle products or extreme diets. We’ve taught you how to burn more calories with metabolism, taking advantage of the effect of food and exercise. We’ve shown you which foods and exercises are best for boosting your metabolism and given you some tricks to boost it even more. We’ve also helped you optimize your basal metabolic rate, which is the amount of energy your body needs to function. Finally, we have talked about the importance of adopting healthy habits to maintain an active and balanced metabolism.