Can you rev up your metabolism?

Are there things you can do to rev up your metabolism?  Yes.  There are things you can do to rev it up in the short run and other things that will rev up your metabolism longer term.  Some people complain they have a slow metabolism and envy those who seem to have a faster metabolism.  Well there are people that will have a faster metabolism than you for a number of reasons.  So why do some people seem to have a more revved up metabolism?  What are the things you can do to boost your metabolism both in the short term and long term?

Who has a faster metabolism?

• Men – guys will have a faster metabolism than women, even if they are the same height and weight.  Why?  Because guys have more muscle than women.
• Tall people – the taller one is, the higher their metabolism. 
• Age – younger people have a faster metabolism than older people.  Metabolism starts to slow after age 40 and some say before that.  It slows about 5% per decade.  But some of this “slowing” is due to loss of muscle and people getting less exercise.  So, as you age, it pays to do some weight training to keep that muscle and to make sure you are getting some exercise every day.
• Genetics – yes, some people have a faster metabolism than others.  But there are things you can do to influence your metabolism. 

What can you do to boost your metabolism short term?

• Coffee or Green tea – a cup of coffee or green tea can rev up your metabolism over the short term.  Some articles note about 5-8%.  One study found that metabolism increases for up to 3 hours after your coffee consumption.
• Water – stay hydrated.  Being even slightly dehydrated can slow your metabolism.  Dr. Clifford Nottingham at the Carilion Clinic notes, “Water is needed for cellular metabolism and in its absence, the metabolic functions slow down.”   Drink cold water when you can as it takes some calories to warm up that water.  And carry some water with you, in the car, going to work or school.  Choose water over soda as drinking a bottle of water instead of a sugar-sweetened soda can save you 240 calories.

What can you do to boost your metabolism longer term?

• Muscle – lean body mass – As noted above, muscle increases the calories you burn every day, all day long.  So building up some muscle by lifting weights will help boost your metabolism.  One doesn’t have to become a “weight lifter” and bulk up but toning is a good thing.  And after a bout of lifting some weights, your body burns more calories over the next few hours.  How much is enough?  Building muscle through weight training (two sessions a week is ideal) is key to boosting BMR, because lean muscle mass burns about seven to ten calories per pound, while fat burn two or three.     I lift weights twice a week.  Not to build big muscles but to keep toned and to preserve my lean body mass.  

• Aerobic exercise -  aerobic means you are exercising at a pace that speeds up your heart.  That’s why it is also called “cardio” because you are working the heart muscle.  This revs up your metabolism for a while after you exercise.  But if you do aerobic workouts 2-3 times a week for 20-30 minutes each time, after a few weeks you have a longer term effect.  The best way to rev up your metabolism is with the high-intensity interval training or HIIT which is now the rage.  There are many 20-30 minute HIIT workouts on the web.  I found one to do on a stationary bike.  Or find a gym workout that uses HIIT.  Fitness expert, Rob Sulaver, says, “All exercise helps burn fat by burning calories.  But “more intense exercise burns more fat.”  

What habits can slow your metabolism?

Sit less and move more

• Night time snacking – so tempting to reach into the fridge or pantry for a late-night snack.  I love to have my dessert before bed.  But that can lead to a slower metabolism according to Dr. Aaron Cypess, MD, PhD. 
• Crash dieting – take in too few calories and your body says “slow down” and your metabolism slows.  Why?  Because your body thinks you are starving so it slows down your metabolism to conserve fuel.  Dietitian Gradney, says, “Your body will start to do more with less calories, ultimately cutting down the amount of calories it uses.”. 
• Sitting a lot – as they say, “move more, sit less”.  So, every hour, get up and move.  Walk to get a drink of water, walk to a co-workers office instead of sending an email.  Walk up and down a couple of flights of stairs on a break.  Stand when taking a phone call.  
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Find some ways to rev up your metabolism this week.  Whether short term boosts or more long term, revving up your metabolism has good health benefits.

Sources:  Genetics, influence, Coffee, study, notes, water. , weights, enough, expert, HIIT, snacking, Dietitian  Image sources:  Sitting,  Weight,  bicycles