Forget dieting: Speeding up your metabolism is the key to slimness (2022)

By Laura Topham for The Mail on Sunday
Updated:

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We all know one: that annoying friend or ­colleague who eats ­handfuls of cheese and chocolates and rarely exercises - yet remains thinner than we’d be in our wildest ­slimming fantasies.

What came as some surprise to me is that in my office I’m considered that person.

Only when my desk neighbour started peering wide-eyed at my hourly snacks (biscuits, bagels, chocolate) did I wonder what had happened - because four years ago I definitely wasn’t that person. I was a stone and dress-size heavier, in spite of constant dieting.

Forget dieting: Speeding up your metabolism is the key to slimness (1)

Fast metabolism: Laura Topham is like that annoying friend or ­colleague who eats ­handfuls of cheese and chocolates and rarely exercises - yet remains thin

In fact, it was once I stopped dieting that I started shrinking. Something has changed and, as I’m not exercising heavily, it must be my metabolism.

As a diet-obsessed nation, when we say (or blame) ‘metabolism’ we mean the rate at which our body burns off food.

In fact, to be precise, metabolism ­actually encompasses a vast array of processes vital to keep us alive. Converting food and drink into energy is just one of these. ­Others involve things such as absorbing nutrients into cells.

And this is the important bit: most of the body’s energy is used for essential ­functions, such as excreting waste or keeping the heart beating.

(Video) Eat Healthy and Boost Your Metabolism!

This is what is called our Resting, or Basal, Metabolic Rate (BMR): the amount of calories we expend at rest just to keep our body going. It varies hugely, ­depending on the individual — the only way to work out your BMR is by going to a lab for ­special tests.

But that’s not necessary. The thing to note is that your BMR has a huge impact on the total calories you burn each day - your total metabolic rate. If you want a faster metabolism, the key is to raise your BMR.

So why is mine suddenly so high? I set out to discover the factors which influence our BMR, with some surprising results ...

HOW TO SPEED UP YOUR METABOLISM

BUILD UP YOUR MUSCLES: ‘The more ­muscle tissue you have, the higher your basal metabolic rate will be,’ says Dr Nicola Lowe, senior lecturer in nutrition at the University of ­Central Lancashire.

‘Muscle tissue is metabolically active and uses energy even at rest, whereas adipose (fat) tissue does nothing at rest. Muscles move, requiring energy, while fat is just storage.’

So increasing muscle tone, through exercise such as weight-lifting, will dramatically increase your metabolism.

So, for me, perhaps an occasional cycle ride after buying a bike three years ago has developed extra ­muscle tone in my legs.

Forget dieting: Speeding up your metabolism is the key to slimness (2)

Caffeine fix: Studies have shown that people who drink ­coffee before an exercise class tend to burn more fat

DRINK COFFEE: Regularly drinking ten cups of tea a day, it never occurred to me that caffeine could be helping me to lose weight.

(Video) Slow Metabolism? 8 Proven Ways to Boost It & Lose Weight | Joanna Soh

There are also rather less healthy ways we can alter our BMR. ‘How much tea and coffee we drink makes a difference, as caffeine can increase your basal metabolic rate by around five to ten per cent for two hours,’ says Dr Lowe. ­

‘Similarly, smoking 20 cigarettes a day can increase metabolic rate by about five to 15 per cent.

‘The mechanism isn’t entirely clear, but they are stimulants so perhaps increase nervous activity, making your body move more. ­Caffeine also alters our fuel use so we burn fat for energy rather than glucose.’

Because of this, studies have shown that people who drink ­caffeine before an exercise class tend to burn more fat.

TURN OFF THE CENTRAL HEATING: One of the major differences in metabolism has only just been ­discovered; brown fat. This is a type of body fat which burns energy, ­naturally making you lose weight.

‘Brown adipose tissue was ­previously not thought to be present in adults,’ says Victor Zammit, professor of metabolic biochemistry at Warwick University. ‘Now, we think that about 30 per cent of adult humans have it.

‘The fat looks brown because, unlike white fat, it has a lot of mitochondria — little boilers in cells that burn energy and generate heat. In a new-born baby these cells keep them warm — the brain switches on the brown adipose in cold ambient temperatures.’

The lucky one in three of us with brown fat can activate it simply with exposure to the cold. In future, techniques might be developed to switch our white fat tissue to brown fat tissue.

EAT MORE CARBS: We’re often told carbohydrates are bad diet foods. But, in fact, their consumption might be better for metabolism.

‘There is evidence that if you eat too much carbohydrate you tend to burn off the excess,’ says Tom Crisp, consultant sports physician at the Bupa Barbican Centre, London ‘Whereas if you eat too much fat it gets laid down and stored, probably because we are best equipped to use carbohydrate for energy.

‘If people eat too much, they are likely to be slimmer if that excess is carbs rather than fat.’

So while colleagues gasp at my high-carb lunches of pasta and potatoes, I’ll burn off my potato more quickly than a friend with her dollop of tuna mayo on her salad.

(Video) How To Boost Your Metabolism The Right Way! (FAT LOSS!)| Mind Pump TV

GO FOR A SHORT WALK: Exercise doesn’t just raise your basal ­metabolic rate during the activity, but for some hours afterwards.

‘The metabolism is like a car engine,’ says Mr Crisp. ‘At rest it is just ­ticking over, start to move and you burn more petrol - and the faster you move, the more you burn. But it remains running for some time afterwards; in fact, if you exercise regularly then your resting ­metabolic rate never quite goes down to where it was.’

So, the more ­frequently you exercise, the higher your metabolic rate will be - so although I cycle only tiny ­distances, doing so regularly is a constant boost.

START FIDGETING: If you’re a ­fidgeter, your irritating habit could actually help your metabolism, says Dr Lowe.

‘A large part of the exercise component to metabolism is involuntary activity - things we have no control over like fidgeting, posture and shivering.

'Someone who can’t sit still burns up a lot more energy than someone who’s passive and placid.’

. . . AND WHAT CAN SLOW IT DOWN

DIETS: ‘Dieting on its own is usually very ineffective,’ explains Mr Crisp. ‘The body recognises when you are starving and slows down various chemical processes to save energy - like a laptop going onto standby to save battery life.

‘So people who yo-yo diet can adversely affect their metabolic rate long term. People like boxers, who are constantly dieting to make a weight, tend to put on a lot of weight when they stop exercising - perhaps because by dieting they have slowed their metabolism so they now have a lower BMR.’

That explains why I lost weight as soon as I stopped dieting and started eating regularly again.

BEING A WOMAN: ‘The most notable factors affecting basal metabolic rate are our age and gender,’ says Dr Lowe. ‘The rate decreases as we get older and males tend to have a higher BMR than women.’

Men tend to have more muscle than women, and people lose ­muscle as they age (because they become less active).

(Video) HOW I GET LEAN ON 2500+ CALORIES || INCREASE YOUR METABOLISM

Forget dieting: Speeding up your metabolism is the key to slimness (3)

Get some fresh air: Exercise doesn’t just raise your basal ­metabolic rate during the activity, but for some hours afterwards

ALCOHOL: When I stuck to a liquid diet, having just coffee and milk throughout the day, it sometimes continued into the evening - in the form of white wine and cocktails. Yet alcohol, which I now ­consume more moderately, is another blow to our metabolism.

‘When alcohol is broken down in the liver it affects the transport mechanisms for fats so you may get more in the blood stream, and ultimately lay down more fat,’ says Mr Crisp.

A HORMONE IMBALANCE: The ­thyroid gland is key to your metabolism, thanks to the hormone ­thryroxine which it produces. ‘Thyroxine is very important in metabolism,’ explains Mr Crisp. ‘Its level determines how fast or slow ­metabolic chemical reactions are.

‘With an overactive thyroid you burn off more calories so tend to be thin, nervous and very active. As opposed to an underactive thyroid, where the metabolic rate is very slow, so you put on weight and are slow in personality. This affects only two per cent of women and 0.1 per cent of men, but is a factor.’

EATING JUST ONE LARGE MEAL A DAY: Like many dieters, I used to try to avoid eating all day, only to stuff myself with one large meal in the evening. However, large meals actually slow your metabolism, because of their effect on insulin, a hormone involved in metabolism.

‘Insulin is released when glucose levels in the blood increase,’ says Mr Crisp. ‘It then signals to the cells whether to release or store the energy - so affects the amount laid down as fat. Your body produces more insulin in response to a large meal than a small snack.

‘So if you have very big meals and starve yourself in between, you’ll produce more insulin which means more energy may be diverted off into fat storage.’

YOUR PARENTS: There is also a small genetic component to BMR, which can vary by up to ten per cent, even in those of exactly the same age, gender and body composition.

‘For instance, your genes can affect how well you absorb food,’ says Dr Lowe. So your metabolism can be similar to your parents.’

(Video) Why We Get Slow Metabolisms & Should You Reverse Diet? Science Discussion ft. Dr. Eric Trexler

So even though genetics, age and gender remain the major ­determinants of metabolism, you can still do little things to shift the balance in your favour - which I appear to have done by eating more, taking gentle, regular ­exercise and dieting less.

But just as there is more to metabolism than energy burn, there is more to our nutritional needs than getting the calorie count right.

FAQs

What is speeding up your metabolism? ›

When you eat large meals with many hours in between, your metabolism slows down between meals. 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.

Can you lose weight by speeding up your metabolism? ›

Trying to boost your metabolism probably won't lead to weight loss. To lose weight, focus on reducing calories and increasing activity. Metabolism is the process by which your body converts what you eat and drink into energy.

How do you keep your metabolism fast while dieting? ›

Keeping the weight off

There are several habits we've learned from their weight loss success. To keep the metabolic rate up and the weight off, start the day with breakfast; eat a balanced, nutrient-rich, low-calorie, low-fat diet that includes protein; exercise for at least an hour a day; and weigh yourself weekly.

How do I know if my metabolism is speeding up? ›

Fast metabolism symptoms or signs of high metabolism may include:
  1. Weight loss.
  2. Anemia.
  3. Fatigue.
  4. Elevated heart rate.
  5. Feeling hot and sweaty often.
  6. Feeling hungry often throughout the day.

How can I speed up my metabolism without exercise? ›

15 Ways to Boost Your Metabolism Without Any Exercise
  1. Drink Two Glasses of Ice Water as Soon as You Wake Up. ...
  2. Get a Standing Desk. ...
  3. Try “Contrast” Showers. ...
  4. Check Your Sleep Schedule. ...
  5. Try Intermittent Fasting. ...
  6. Eat Spicy Foods. ...
  7. Eat Celery. ...
  8. Cook with Coconut Oil.
17 May 2018

Does lemon water make you lose weight? ›

Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.

Does coffee boost metabolism? ›

Coffee Can Increase Your Metabolic Rate

The higher your metabolic rate, the easier it is for you to lose weight and the more you can eat without gaining weight. Studies show that caffeine can increase RMR by 3–11%, with larger doses having a greater effect ( 11 , 12 ).

What drinks boost metabolism? ›

Drinks that boost metabolism and appetite naturally
  • 01/7​Drinks that boost metabolism. ...
  • 02/7​Pineapple Smoothie. ...
  • 03/7​Fennel Tea. ...
  • 04/7​Coffee and Dark Chocolate. ...
  • 05/7​Lemon Detox Water. ...
  • 06/7​Ajwain Detox water. ...
  • 07/7​Ginger and Lemon drink.
19 Oct 2021

How long does it take for your metabolism to adjust? ›

It may take you some time to increase your metabolism — three months is a reasonable timeframe to expect to see changes. If you are having a hard time losing weight, you might consider having your metabolism tested by a professional nutritionist.

What slows down your metabolism? ›

"The biggest thing people do that slows their metabolism down is eating too few calories," said Fiore. 1200 calories per day is roughly the amount you need to perform basic functions, she suggested, and when a person eats fewer than that, the metabolism slows down to conserve energy.

How long does it take for your metabolism to slow down when dieting? ›

On a diet, metabolic adaptation occurs almost immediately. A study in the journal Metabolism showed that metabolic rate slows by 178 calories after one week of dieting. This means the body burns 178 less calories than it normally would.

What are the signs of good metabolism? ›

Read on below for some weird physical signs of a fast metabolism, according to experts.
  • You Get Hot Easily. If you're someone who gets hot and sweaty at the drop of a hat — even when everyone else around you is comfortable — it could be a sign of a fast metabolism. ...
  • You Need More Meals. ...
  • You Have A Lot Of Energy.
17 Apr 2019

Can you test your metabolism at home? ›

At-home metabolism tests use blood and saliva samples you take yourself and mail back to the company. These samples are analyzed in a lab to determine whether your hormones or other levels are high, low, or normal. The results indicate how your hormones or other markers may be affecting your metabolism and weight.

Do carrots boost metabolism? ›

5. Carrots. These orange veggies are high in fiber, and fiber forces the body to work harder during digestion, burning more calories in the process.

How do older people increase their metabolism? ›

Here are six ways you can combat the effects of aging on your metabolism.
  1. Try Resistance Training. Resistance training, or weight lifting, is great for preventing a slowing metabolism. ...
  2. Try High-Intensity Interval Training. ...
  3. Get Plenty of Sleep. ...
  4. Eat More Protein-Rich Foods. ...
  5. Make Sure You Eat Enough Food. ...
  6. Drink Green Tea.
24 Sept 2017

Does standing improve metabolism? ›

In more practical terms, the researchers estimate that, based on their metabolic findings, most people could expect to burn about 9 additional calories if they stood for an hour instead of sitting and, if they doubled that standing time to two hours a day, would burn about 130 extra calories over the course of a week.

Is apple cider vinegar good for weight loss? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

What do you add to your morning coffee to ignite your metabolism? ›

Adding cinnamon to your morning cup can help reduce hyperglycemia, increase fat burning, and decrease inflammation (3). All of these are incredibly beneficial to speed up your metabolism and help with weight loss.

What vegetables increase metabolism? ›

Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development. Leafy greens are a source of non-heme, or non-animal, iron.

Does green tea increase metabolism? ›

The caffeine and catechins it contains have been shown to boost your metabolism and increase fat burning (9, 10 ). Overall, studies indicate that consuming green tea can help you burn an additional 75–100 calories per day ( 11 ).

What can I drink in the morning to speed up my metabolism? ›

Here Are Five Weight Loss Drinks That You Can Kick-Start Your Mornings With:
  • Pineapple Juice For Boosting Metabolism. ...
  • Green Tea And Mint For Belly Fat. ...
  • Coffee With Dark Chocolate For Effective Weight Loss.
11 Mar 2021

What boosts metabolism first in the morning? ›

Eat Breakfast

Studies show that eating breakfast can increase your resting metabolism for the rest of the day by as much as 10%. A healthy breakfast of fruit and Greek yogurt, or a piece of whole wheat toast and a couple of eggs. You just need something simple and healthy to alert your body to start working.

What is the best thing to drink in the morning for weight loss? ›

Apple cider vinegar

It is a well-known morning drink for weight loss. It can help in killing many harmful bacteria, lowers blood sugar levels and promotes heart health. You need to take half glass of water and add one tablespoon of apple cider vinegar to it. Give it a quick mix and drink this every morning.

Does B12 speed up your metabolism? ›

B12 works by converting the food we eat into sugar and other types of fuel that keep the body running smoothly. B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy.

What mineral makes you lose weight? ›

Chromium and calcium are two minerals that have been extensively researched over the years, most recently for their impact on body weight. This article discusses the research on chromium and calcium and identifies practical, healthy ways that individuals can lose weight.

Does vitamin B12 help you lose weight? ›

There's no solid proof that vitamin B-12 shots, also called injections, help you lose weight. Vitamin B-12 is a water-soluble B complex vitamin. It's found naturally in many foods, such as meat, fish and dairy products. Vitamin B-12 is added to some foods and is available as a dietary supplement.

What happens to your metabolism when you don't eat enough? ›

Not Eating and Your Metabolism

Muscle burns calories, so less muscle tissue means a slower metabolism. Additionally, levels of thyroid hormone and catecholamine, which play a key role in the metabolism, decrease when you don't eat. Also, your body burns fewer calories digesting food, because you're eating less.

How do you reset your body after losing weight? ›

How to follow the Body Reset Diet
  1. Phase 1. Replace breakfast, lunch, and dinner with smoothies and eat 2 snacks per day. ...
  2. Phase 2. Replace 2 meals with smoothies, eat 1 solid meal, and have 2 snacks per day. ...
  3. Phase 3. Replace 1 meal with a smoothie and eat 2 low calorie meals plus 2 snacks per day.
23 Jun 2020

Can drinking more water increase metabolism? ›

Water is the key to life, and it turns out it's also one of the easiest ways to help your metabolism. Drinking water increases your metabolism by up to 25% for nearly an hour after drinking it. That means if you drink a few cups of water every hour, you'll keep your metabolism at peak performance all day.

Does coffee lower your metabolism? ›

Coffee Can Increase Your Metabolic Rate

The higher your metabolic rate, the easier it is for you to lose weight and the more you can eat without gaining weight. Studies show that caffeine can increase RMR by 3–11%, with larger doses having a greater effect ( 11 , 12 ).

Does your metabolism slow down when you sleep? ›

But in fact, even though your metabolism is slower at night when you are stationary than when you are active, your metabolism never stops working, even when you are sleeping. Calories consumed at night won't change your metabolism or count more than calories consumed during the day.

How do I activate my metabolism? ›

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.

How do I kick start my metabolism? ›

Here are 9 easy ways to increase your metabolism.
  1. Eat plenty of protein at every meal. Eating food can temporarily increase your metabolism for a few hours. ...
  2. Drink more water. ...
  3. Do a high intensity workout. ...
  4. Lift heavy things. ...
  5. Stand up more. ...
  6. Drink green tea or oolong tea. ...
  7. Eat spicy foods. ...
  8. Get a good night's sleep.
24 Sept 2017

Does cinnamon increase metabolism? ›

Cinnamon can boost metabolism, since the body uses more energy to process the spice than it does for other foods. Cinnamon may have an insulin-like action in the body, which is seen in the way sugar is broken down in the body. Cinnamon can also improve body metabolism, targeting the fat deposited in the abdominal area.

Do you poop more with a high metabolism? ›

Does Going Often Mean I Have a Faster Metabolism? The answer is yes, no and maybe. Digestion and metabolism are not as closely correlated as many people think. Someone can have a fast metabolism and not go every day.

Does fast metabolism make you hungry? ›

If your metabolism works overtime, you're probably the envy of all your friends—but as research shows, you're probably almost always hungry, too. That's because the faster your metabolism is, the more you need to eat to feel full.

Why do some people have fast metabolism? ›

People with more muscle mass often have faster metabolisms that burn more calories. Age: You lose muscle as you get older, which slows down the metabolism. Sex: Males tend to have faster metabolisms than females. They have more muscle mass, larger bones and less body fat.

What hormones do you check for weight loss? ›

Estradiol. An estradiol test is an important blood test for weight loss. Estradiol is a hormone produced in the ovary and helps in the development of female secondary sex characteristics. A lack of estradiol has been shown to increase food craving and overeating while reducing the body's ability to burn fat.

How do female hormones reset with weight loss? ›

10 Natural Ways to Balance Your Hormones
  1. Eat enough protein at every meal. ...
  2. Engage in regular exercise. ...
  3. Maintain a moderate weight. ...
  4. Take care of your gut health. ...
  5. Lower your sugar intake. ...
  6. Try stress reduction techniques. ...
  7. Consume healthy fats. ...
  8. Get consistent, high quality sleep.

What foods increase metabolism? ›

12 Metabolism-Boosting Foods to Aid Weight Loss (Infographic)
  • Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
  • Legumes (Also known as beans) ...
  • Chili Peppers. ...
  • Lean Meats. ...
  • Low-Fat Milk. ...
  • Broccoli. ...
  • Lentils. ...
  • Oatmeal.
22 Aug 2021

What drinks boost metabolism? ›

Drinks that boost metabolism and appetite naturally
  • 01/7​Drinks that boost metabolism. ...
  • 02/7​Pineapple Smoothie. ...
  • 03/7​Fennel Tea. ...
  • 04/7​Coffee and Dark Chocolate. ...
  • 05/7​Lemon Detox Water. ...
  • 06/7​Ajwain Detox water. ...
  • 07/7​Ginger and Lemon drink.
19 Oct 2021

Does coffee increase metabolism? ›

Coffee Can Increase Your Metabolic Rate

Studies show that caffeine can increase RMR by 3–11%, with larger doses having a greater effect ( 11 , 12 ). Interestingly, most of the increase in metabolism is caused by an increase in fat burning ( 13 ).

How do I activate my metabolism? ›

Here are 9 easy ways to increase your metabolism.
  1. Eat plenty of protein at every meal. Eating food can temporarily increase your metabolism for a few hours. ...
  2. Drink more water. ...
  3. Do a high intensity workout. ...
  4. Lift heavy things. ...
  5. Stand up more. ...
  6. Drink green tea or oolong tea. ...
  7. Eat spicy foods. ...
  8. Get a good night's sleep.

Does cinnamon increase metabolism? ›

Cinnamon can boost metabolism, since the body uses more energy to process the spice than it does for other foods. Cinnamon may have an insulin-like action in the body, which is seen in the way sugar is broken down in the body. Cinnamon can also improve body metabolism, targeting the fat deposited in the abdominal area.

Does B12 speed up your metabolism? ›

B12 works by converting the food we eat into sugar and other types of fuel that keep the body running smoothly. B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy.

What mineral makes you lose weight? ›

Chromium and calcium are two minerals that have been extensively researched over the years, most recently for their impact on body weight. This article discusses the research on chromium and calcium and identifies practical, healthy ways that individuals can lose weight.

Does vitamin B-12 help you lose weight? ›

There's no solid proof that vitamin B-12 shots, also called injections, help you lose weight. Vitamin B-12 is a water-soluble B complex vitamin. It's found naturally in many foods, such as meat, fish and dairy products. Vitamin B-12 is added to some foods and is available as a dietary supplement.

What drink burns belly fat overnight? ›

Pineapple JuicePineapple juice is believed to be a great remedy for belly fat. An important enzyme called bromelain which is found in the juice of pineapple helps in metabolizing protein and burns away excess stomach fat.

Will Boiled eggs help you lose weight? ›

Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight.

What can I drink in the morning to speed up my metabolism? ›

Here Are Five Weight Loss Drinks That You Can Kick-Start Your Mornings With:
  • Pineapple Juice For Boosting Metabolism. ...
  • Green Tea And Mint For Belly Fat. ...
  • Coffee With Dark Chocolate For Effective Weight Loss.
11 Mar 2021

What boosts metabolism first in the morning? ›

Eat Breakfast

Studies show that eating breakfast can increase your resting metabolism for the rest of the day by as much as 10%. A healthy breakfast of fruit and Greek yogurt, or a piece of whole wheat toast and a couple of eggs. You just need something simple and healthy to alert your body to start working.

What is the best thing to drink in the morning for weight loss? ›

Apple cider vinegar

It is a well-known morning drink for weight loss. It can help in killing many harmful bacteria, lowers blood sugar levels and promotes heart health. You need to take half glass of water and add one tablespoon of apple cider vinegar to it. Give it a quick mix and drink this every morning.

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