How To Speed Up Metabolism

Finding time to exercise, improve weight management, and live a healthy life can be challenging. When it seems impossible to burn calories, understanding how to speed up your metabolism can be crucial if you are aiming to lose weight, manage body fat, and improve overall health.

Metabolism refers to all the chemical reactions within the body that keep you alive, including those that digest food, burn fat, and produce energy. While genetics play a role in determining your metabolic rate, lifestyle choices, diet, and exercise habits can significantly affect your metabolism.

At The DNA Dietitian, our expert team explores proven ways to boost metabolism, burn more calories, and help manage weight effectively, so that our clients can enjoy the health benefits of our guidance.

If you’d like to boost your metabolism and hear the scientific evidence behind our personalised plans, contact Rachel Clarkson’s team today to book a consultation.

Build More Muscle Mass

One of the most effective ways to speed up your metabolism is by increasing muscle mass. Muscle tissue is metabolically active, meaning it burns more calories at rest when compared to fat. The more muscle mass you have, the higher your resting metabolic rate (RMR), which is the number of calories your body burns at rest.

Resistance training and strength training exercises like lifting weights, bodyweight exercises, and using resistance bands can significantly increase muscle mass. As you gain muscle, your body burns calories more efficiently, even during inactivity, supporting fat loss and weight management.

Eat Protein-Rich Foods

A healthy diet that includes protein-rich foods is essential for improving metabolism. Protein has a higher thermic effect when compared to fats and carbohydrates, meaning your body burns more calories digesting and processing it. Eating protein can also help preserve muscle mass during weight loss, preventing a drop in metabolic rate.

High protein foods include:

• Lean red meat (95% lean)
• Chicken breast
• White fish
• Eggs
• Tofu 
• Tuna 
• Low fat greek yogurt

Without these foods in your daily diet, your metabolism slows down and weight management becomes more challenging.

Stay Physically Active Throughout The Day

Beyond structured exercise routines, engaging in Non-Exercise Activity Thermogenesis (NEAT) can also help increase metabolism. NEAT refers to the calories burned during daily activities such as walking, cleaning, or even fidgeting. Staying physically active throughout the day, especially if your job isn’t physically demanding, can help keep your daily energy expenditure high.

Get Enough Sleep

Sleep plays a vital role in regulating your metabolism. A good night’s sleep helps balance appetite-regulating hormones, including ghrelin and leptin, which control hunger and satiety. Lack of sleep can lead to weight gain, as it disrupts these hormones, making you feel hungrier and prone to overeating.

Additionally, poor sleep can lead to low energy levels which can make staying consistent with your workout routine more difficult. 

Drink More Water

The importance of drinking water for cell metabolism and overall bodily function cannot be underestimated. Staying hydrated helps your body digest food more efficiently and promotes the burning of more calories. Some research suggests that drinking cold water can slightly increase your metabolic rate because your body uses energy to heat the water to your body temperature.

Consider the Role of Basal Metabolic Rate (BMR)

Your basal metabolic rate (BMR) refers to the calories your body needs to perform basic functions, such as breathing and circulating blood. Increasing BMR through muscle-building exercises and lifestyle changes is key to improving your metabolic efficiency. While your BMR accounts for the majority of your daily energy expenditure, being physically active and consuming protein-rich foods can further enhance your metabolic output.

You can actually gain more insight into your BMR through a DNA test! The UCP1 gene is involved in metabolic processes and can help determine if you are genetically predisposed to a slow metabolism. If you carry the GG or GA variations of the UCP1 gene, you are at risk of having a slow metabolism. This doesn’t mean you won’t be able to lose weight! But it does mean your energy intake needs to be carefully considered in order you see the weight loss results you desire. This gene helps us calculate the exact calorie deficit that will suit your needs and help you get to where you want to be with your weight and health!

Avoid Crash Diets

Crash diets, or extremely low-calorie diets, can cause high levels of muscle mass due, leading to a slower metabolism. Instead of drastically cutting calories, focus on creating a sustainable, healthy diet that includes balanced macronutrients and enough calories to fuel your body.

Manage Your Weight by Boosting Your Metabolism

Incorporating the mentioned strategies can help you speed up your metabolism and support long-term weight management. Building muscle mass, engaging in physical activity, and eating a protein-rich diet are key factors in improving metabolism and preventing weight gain. Combined with good sleep habits, staying hydrated, and following nutrition advice thats personalised your body and your needs can further enhance fat burn and help you maintain a healthy body composition.

By understanding how different factors affect metabolism and making lifestyle adjustments, you can increase your metabolic rate, burn more calories, and achieve your weight loss or weight management goals effectively, and sustainably, without sacrificing your health and well-being.

In most cases, all you need is the right guidance to help you understand how to improve your metabolism. Click here to contact The DNA Dietitian team for expert advice and support. 

The Clinic

The DNA Dietitian
10 Harley Street
London
W1G 9PF