“Metabolism” is one of those magic words in the health and fitness world. The faster and more energetic yours is, the easier you burn off extra calories and stay lean, and vice versa. But what can you really do to master your metabolism and turn it into a roaring inferno?
Let’s take a look.
Drink coffee
Black coffee has long had a reputation as a fat burner- and for a good reason. A 1980 study[1] found that not only did coffee significantly raise overall metabolic rate in test subjects, but that it also increased the thermic effect of food meaning that more calories were burned digesting a meal after drinking coffee.
Stand and move around more
Being sedentary for prolonged stretches of time – even if you get a good dose of physical activity at other times – is strongly connected with poor metabolic health, including a higher risk of weight gain and all-cause mortality.[2]
A 2013 study found[3] that alternating periods of standing with seated periods in the office resulted in various health benefits, including greater overall energy expenditure and better heart rate and blood glucose levels. If you’re in a working environment which keeps you seated for long periods of time, consider switching to a standing desk or at least taking regular breaks to stand up and walk around the office.
Lift weights
A 2001 study[4] found strength training to have a significant impact on resting metabolic rate and a positive effect on overall body composition, while other research has turned up evidence that skeletal muscle may play a key role in overall resting energy expenditure.[5]
In other words, it seems that resistance training will boost your metabolism not only directly, but also indirectly through the additional muscle that you develop after a prolonged period of regular training.
[1] https://www.ncbi.nlm.nih.gov/pubmed/7369170
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/
[3] http://oem.bmj.com/content/71/2/109.abstract?sid=c43a2eab-38c4-4f33-9f7e-e9a7986b874c
[4] https://www.ncbi.nlm.nih.gov/pubmed/11283427
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC296885/
Further research is required as the claims about the products are not authorised
