6 Effective Ways to Speed Up Your Metabolism

[Adigelunar]

1. Don't skip breakfast

Your metabolism gets slower when you sleep and it gets fast again when you eat something.

A good breakfast consists complex carbs, eggs, fruit, etc.

2. Eat 5-6 times in a day

You don't have to eat more, just eat frequently. So that your body will know that it will never be hungry and there is always food. And it won't store fat to use later.

3. Change your diet

Keep away from 3 whites: Flour, sugar, and salt.

4. Drink green tea

It has got a great effect on burning fat.

5. Get enough vitamins

It makes you feel tired when your body is lacking vitamin B, for example

6. Exercise

Yeah most don't do that. If you don't, then start with short walks. You must move to speed up your metabolism!

[Anonymous]

Those are some of the biggest health myths ever.

1. Not eating does not change your metabolism or rate of using energy.
2. There is no difference between 3 big meals or 6 small meals, if you portion your meals reasonably within your daily caloric intake. You will not gain weight even with 3 big meals. Gaining fat weight results when you really do consume more calories than what your body uses. Gaining lean muscle weight, or bulking up, is desired among bodybuilders.
3. Artificial sweeteners are just as bad as sugar and should be eaten sparingly. Just remember that sugar is traditionally considered a luxury good and reserve sweet things for special events and big holidays. The color of the sugar should not matter, if you eat it only on big holidays. Refined flour, like refined white rice, may be better for you, if you have digestive issues. The minuscule amount of nutrients from sea salt is probably not going to matter much, if you already eat fruits and vegetables.
4. No comment.
5. You should be able to get enough vitamins and minerals from the fruits and veggies you eat, cooked and uncooked.
6. This is the best way to speed up your metabolism. I would go even further and suggest some kind of strength-training exercise, because the resistance during strength training helps build muscle, and it is higher muscle mass that increases the basal metabolic rate.

[Elarra]

1. It actually does. Eating in the morning, even if it's just yogurt, jumpstarts your metabolism from when it was slower at night and keeps you in thermogenesis. It doesn't need to be a lot. There are several studies to verify that.
2. Again, wrong. Several studies have shown that eating smaller meals for frequently actually reduces your chances of storing body fat than three large meals a day. That's why many people who body build or go to the gym eat every 2-3 hours.
3. I agree with the sweetener, but rice is bad for you. All flour is bad for you. It's refined and white rice is not healthy. If anything, the flour that should be used in Almond flour if you actually have to use it for something.
4. Good.
5. That's probably why she included the picture of foods under this number.
6. While this is a great way to boost metabolism, it's definitely not the best as health is 80% diet 20% exercise. 60 min. exercise sessions won't do anything for metabolism if you eat garbage.

[Lauriex]

Artificial sweeteners are way better than sugar...

[Lauriex]

They don't contain any calories, while sugar does

[AthleticMom]

@Lauriex? more research!
Dr. Zorba: host.madison.com/.../...d9b-9fb0-d390289a41ad.html
Dr. Hyman: drhyman.com/.../
but what do I know?

[Opinion Owner]

@Elarra I don't know where you get your data. Saying that "There are several studies to verify that..." is useless, because you still don't have the actual sources to justify your contentions. When you look at data, you have to look at the original context in which the study is performed - whether the study is experimental, observational, quasi-experimental, etc. Looking at this article, there was no significant effect of the feeding frequency on the rate of weight loss, fat mass loss or fat-free mass loss. Also, feeding frequency had no significant effect on sleeping metabolic rate after two or four weeks of dieting. The decrease in SMR after four weeks was significantly greater in subjects on the nibbling diet.

Next, we see a correlation study. The prevalence of obesity in children does decrease with increased meal frequency; however, as the authors point out, there are some socioeconomic factors to account for.

Links:

[Opinion Owner]

https://europepmc.org/abstract/med/8383639
onlinelibrary.wiley.com/.../full

[Opinion Owner]

@Elarra Saying something is "bad for you" without specifying the details is meaningless. White rice is essentially brown rice without the outer shell (fiber and nutrients). Some use this fact to justify only eating brown rice at the exclusion of white rice. In reality, white rice can be eaten at every meal, and you can get fiber and micronutrients from the cooked vegetables eaten with the rice, because who eats bland rice? Broadly, refined grains and whole grains are both healthy substances within a specific context.

[Opinion Owner]

@Elarra Yes, it is true that a balanced, nourishing diet is most important and foremost. But my point was countering her point of doing short walks. There is nothing wrong with walking, but some strength-training can help in building muscle, which also increases your basal metabolic rate.

[Opinion Owner]

@Lauriex Whether artificial sweeteners are better than sugar depends on the context. This study (https://ajcn. nutrition. org/content/76/4/721. short) suggests that increased intake of sugar leads to high energy intake, increased body weight, fat mass, and blood pressure after a 10 week period. In this study (https://www. sciencedirect. com/science/article/pii/0091743586900897), there seems to be no support for artificial sweeteners for healthy weight. I suspect that these no-calorie sweeteners make people eat more, because they think they are consuming less calories. In reality, the excessive calories in the food cause them to gain weight in fat.

[goldfinch23]

Some of these recommendations are OK, some are impossible to do.
1. Which meal do you consider as breakfast if someone working only night shifts?
2. Eat 5-6 times a day and I'll get fired from my job. In my work I can eat max 2x. Then get home, shower, one meal and bed.
3,4,5 are easiest ones.
6. Tell me one secret. Where I should get time or energy for exercise? I'm working 6 days a week, 12 hrs a day. Plus 1 hour journey to work, 1 hour journey back. That's 14 hours in total. Believe or not, bed is the only thing I can think about. After I get back from work, I'm falling asleep and it's really impossible to keep my eyes open.

[Anonymous]

I've been reading a few things recently saying the breakfast thing may not be all its cracked up to be.

And the eating small things regularly in the is definitely not for all! Some people really can't eat like that and feel good.

Tbh, some of the new research is saying lots of this stuff might not really work and metabolism is literally just person specific or that some stuff is just genetic but we can fight against it but will be difficult.
They're even now saying carbs perhaps shouldn't be the enemy we make them.

But the exercise I wholeheartedly agree with. Not just for this, for everything. Regular exercise can really improve so many aspects of life, from physical health to mental health. And being sedentary is terrible for both.

[Giacomanzo]

I tried and I'm still trying avoiding flour. Effective for the diet, but pretty much destructive for your relationship with your family to be honest. If you are trying to speeding up your metabolism 9 out of 10 means you are overweight, which means you have no control over food. Considering everyone else on the table is eating bread and pasta, and you cannot control yourself from wanting to do that for the next hour you will be around the table, the only way to stop yourself is to stop being around said table. Considering that's your family daily diet...

[MelG23]

Maybe no one else in the family needs bread or pasta either? It is making us all fat.

[Giacomanzo]

@MelG23 Really hard to think to that where I live. Especially with my grandmother cooking.

[Giacomanzo]

Also I think this "We all are getting fat" thing is really overrated. I'm the fattest person I know between 16 and 45 years old fellas, no actually I'm one of the very few overweight persons I know in that range of age, and I'm not even obese.

[SnowHearth]

Metabolism is a process done by the cells of our body, not our body.
We eat to feed cells, not to feed our body.
When we are hungry is not because our body requires energy, is because our cells require energy to do what they do.
Our body never lacks anything, the cells that made up our body are the ones who may lack nutritients.

[PrincessPanda]

This offends me... I was all for it until you mentioned working out. I Want results without sweating!

[Elarra]

Isn't that every woman's dream? 😂😂😂

[vishna]

How do I reduce my sugar consumption. It's so hard :/ I want to but ugh

[John_Doesnt]

I don't do any of that and my metabolism is freakishly high.

[Elarra]

Nice Take, I like it!

[MissSakura]

the first one looks so delicious

[YaBaba]

I need lots of vitamins

[Zorax]

Great advices and an excellent Take :D

[SugaryLips]

very helpful... i admire!!!

[bruce3]

perfect

[AlwaysBelieving]

Great take.