The older we get, the more important our metabolism becomes. Understanding what we can do to boost your metabolism can help us lose weight, maintain weight, and even gain weight. This article will go over how our metabolism works, how you can determine how fast or slow your metabolism is, and things you can do to boost your metabolism.
What Is a Metabolic Test?
Metabolic testing helps us determine how fast or slow our metabolism is. It calculates our resting energy expenditure and how many calories our body needs to function in a rested state. We can create personal target caloric zones for weight loss, weight maintenance, or weight gain by understanding this information.
The test usually takes around 30 minutes to complete. Once finished, a trained fitness specialist will review the results with you and provide tips on increasing your resting metabolic rate. These tests are usually affordable, and the information they provide you with is invaluable.
What Are the Three Types of Metabolism?
William Sheldon developed a concept of body types during the 1940s. Since then, doctors, nutritionists, physiologists, and researchers have used this concept to build diet and fitness plans. Sheldon believed that we are born with one of these inherited body types based on skeletal frame and body composition. Here are the three main body types:
- Ectomorphs - This body type is long and lean with little body fat and little muscle
- Endomorphs - This body type has a lot of body fat, lots of muscle, and gains weight easily
- Mesomorphs - This body type is athletic, solid, and strong
Sheldon believed that most people are a combination of body types.
What Foods Increase Metabolism?
If you’re looking to boost your metabolism, fixing your diet should be your number one priority. Certain foods can increase your metabolism, which makes it easier for you to lose weight. Here are some metabolism-boosting foods you should be adding to your diet:
- Protein-Rich foods - Meat, fish, eggs, dairy, nuts, and seeds
- Chili peppers
- Legumes and pulses
- Metabolism-boosting spices
Adding these foods to your diet can help boost your metabolism. They also provide many other health benefits.
What Is the Best Metabolism-Boosting Supplement?
Experts and doctors will tell you the best way to get the nutrients your body needs is through your diet. However, this can be difficult due to vitamin deficiencies and other health disorders. Because of that, metabolism booster supplements can help. Here are some of those supplements:
- B vitamins
- Vitamin D
- Green tea extract
When it comes to supplements, it’s important to do your due diligence. Many brands promise many things— research any brand, product, and company before making a purchase.
What Is the Best Drink to Boost Metabolism?
The foods you eat can help you boost your metabolism. Certain drink concoctions can also help you grow your metabolism. The best part is that you probably already have many of the ingredients needed in your pantry or refrigerator. Here are some drinks to boost metabolism:
- Apple cinnamon water
- Beet, carrot, and apple juice
- Black coffee
- Cucumber water
- Grapefruit juice
- Green tea
- Lemon Ayurvedic tea
Find a drink that piques your interest and start mixing.
What Spices Boost Metabolism?
Certain spices can also help boost metabolism. The best part is, this requires little to no effort on your end. All you have to do is add these spices to your meals. Season your protein with them, put them on vegetables, or add them to your favorite dish. Whatever you choose to do, try to implement these metabolism-boosting spices into your diet:
- Whole grains
Try implementing some of these spices into your diet.
Can You Increase Metabolism Through Exercise?
Exercise plays a huge role in your metabolism. The main reason for that is because muscle cells need a lot of energy. Because of that, they burn more calories than fat cells. The older you get, the more important exercise becomes.
As we age, we lose muscle mass quicker than when we were younger. This loss of muscle mass slows down our metabolism. Some of the best exercises to increase metabolism as we age include aerobic exercises and weight lifting. Weight lifting can help boost muscle mass, which increases metabolism.
How Long Does Metabolism Stay High After Exercise?
When you exercise, your body experiences an afterburn, which is the additional energy your body expends after you finished exercising. This is also known as Excess Post-Exercise Oxygen Consumption (EPOC). Your body uses oxygen, and therefore calories, to remove lactic acid, repair muscles, and replenish creatine stores.
For years, researchers have been trying to determine just how long this afterburn can last. The most accepted theory is that EPOC can peak in the first hour after exercise and continues for up to 72 hours. This means your body burns calories even three days after a workout.
Supplements May Help
A healthy lifestyle extends beyond your diet. Pairing your healthy lifestyle with exercise and a regular supplement regimen can help enhance the positive effects of dieting and fasting. While fasting, your body enters a process known as autophagy, a cellular renewal process that cleans out damaged or dead cellular material, improving your cells’ overall function and health. Spermidine, a naturally occurring polyamine, aids in inducing autophagy. While you can reap the benefits of spermidine through a spermidine-rich diet, it can be challenging to meet the recommended daily dose of spermidine through diet alone. This is because spermidine content varies widely between foods. Spermidine supplements can help ensure you meet your daily intake of spermidine.