Metabolism, the process of converting food into fuel, is a complex interaction of hormones and enzymes that work together around the clock to produce energy needed to function. The rate at which we burn calories depends on age, gender, genetics, lifestyle, and body composition. Muscle tissue contributes approximately 20% to total daily energy expenditure, whereas fat tissue contributes approximately 5% (for individuals with about 20% body fat). As we age, our metabolism plummets 5% each decade after 40. Men burn more calories than women due to higher lean body mass.
Here are a few things you can do to help increase your metabolic rate:
- Strength train
- Eat your biggest meal earlier in the day, and then taper off to a small meal in the evening. Eat often: Small, frequent healthy snacks keep metabolism on track. Skipping meals or starvation diets only suppress metabolism. Metabolism jumps slightly after eating because of the thermic effect of food, which keeps your metabolic “fires burning”.
- High intensity interval training
- Strive for 7-8 hours of sleep each night.
- When you must sit, do it on a therapy ball or stand if possible. Clerical workers can expend more energy by ditching the office chair for a therapy ball or standing (Beers et al. 2008).
- Caffeine, capsaicin, and green, white and oolong teas may increase energy expenditure 4%-5% (Hursel & Westerterp-Plantenga 2010). Green tea has been shown to promote dose-dependent weight loss and weight maintenance, especially if combined with caffeine (Hursel et al. 2011). Try a catechin-caffeine combo: Caffeine stimulates thermogenesis via the sympathetic nervous system. Green tea contains both catechins and caffeine. This dynamic duo causes a dose-dependent increase in energy expenditure, particularly in some ethnic groups. (Hursel & Westerterp-Plantenga 2010). Capsaicin puts the hot in chili peppers and boosts thermogenesis via catecholamines. Significant increases in metabolism have been reported in Asian populations consuming this hot commodity, but results are mixed in other ethnic groups (Hursel & Westerterp-Plantenga 2010).
- Stay well hydrated, drinking at least 8 glasses of water per day. Check out our article on the many benefits of incorporating more water into your everyday routine.
