How to boost your metabolism to speed up weight loss

A person’s metabolism is the rate at which their body burns calories for energy. This depends on several factors such as your age, gender, genetics, body fat, muscle mass and activity level. If your metabolism is high, you will burn more calories both at rest and during activity. To achieve your weight loss goals faster, here are some lifestyle changes that will rev your fat-burning furnace.

High-intensity exercise will keep your metabolism and fat-burning elevated for hours, longer than just the time you work out. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk. HIIT, running, swimming, and cycling are some other different workouts you can try. A routine that involves alternate periods of higher-intensity and lower-intensity exercise is also effective in improving your metabolism.

Water is necessary for optimal metabolism. One study found that adding 1.5 liters of water to the usual daily consumption reduced the average weight and body mass index in a group of overweight women aged 18–23. If you are even mildly dehydrated, your metabolism may slow down.

Another study found that adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water before every meal and snack. Also, add fresh fruits and vegetables to your diet, as they naturally contain water.

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Eating at consistent times helps to maintain metabolic balance. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime. Otherwise, if a person eats a lot at one time, and then goes for long periods without eating, their body may burn calories more slowly and store more fat cells.

Though studies have not conclusively proven it, some research indicates that green tea extract plays a role in promoting metabolism and melting fat. Research suggests that drinking 2 to 4 cups of green tea may push the body to burn 17% more calories during moderately intense exercise. It is definitely a better alternative than choosing sugary juices and adds to your daily water consumption as well.

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Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep is also linked to increased blood sugar levels and insulin resistance, leading to higher risk of developing type 2 diabetes.

Many people who are sleep-deprived feel hungry and struggle to lose weight. This is because lack of sleep boosts the hunger hormone ghrelin and decreases the fullness hormone leptin. While the right amount of sleep varies among individuals, research suggests that adults need at least 7–8 hours per night.