About 10% of calories eaten are used for digesting food and taking in nutrients. Digesting, absorbing, moving and storing food burn calories. More of the body's weight is from fat, which slows calorie burning.īesides the basal metabolic rate, two other things decide how many calories a body burns each day:
Men usually have less body fat and more muscle than do women of the same age and weight. People who are larger or have more muscle burn more calories, even at rest. Other tips listed above may also be beneficial, such as staying well hydrated, enjoying coffee or tea in moderation, and getting plenty of sleep.Muscle mass is the main factor in basal metabolic rate. What is the most natural way to increase metabolism?įollowing a nutritious, well-rounded eating plan and getting plenty of physical activity is the best way to support a metabolism with health-promoting benefits. While it’s not possible to “reset” your metabolism, there are plenty of ways you can increase your metabolic rate naturally, including making changes to your eating plan, workout routine, and sleeping routine. Additionally, these strategies should not be considered a quick fix, but rather, they should be incorporated into a plan with health-promoting benefits that includes eating a nutrient-dense diet combined with physical activity and optimum sleep to achieve long-lasting results. While some of the tips listed above may help increase your metabolism quickly, others may take longer. The amount of time it takes to speed up your metabolism can vary based on many different factors, including your: How long does it take to speed up metabolism? Resistance training and eating an adequate amount of protein can help preserve lean body mass during weight loss, which may be beneficial for maintaining your metabolism ( 2, 21). Moderate weight loss can lower your metabolism and decrease the number of calories that you burn at rest ( 47).
It temporarily increases your metabolism and helps fill you up before meals.įrequently asked questions Does dieting affect metabolism? Water can help you lose weight and keep it off. Interestingly, one small study found that people who drank 17 ounces (500 mL) of water 30 minutes before meals for 12 weeks lost nearly 3 pounds (1.3 kg) more than those who didn’t ( 13). Studies show that drinking water half an hour before you eat can help you eat less ( 11, 12). Water can also help fill you up if you are looking to lose weight. A 2015 study suggested that drinking water may not necessarily increase metabolism after drinking it ( 10). However, additional research is needed to support this. However, drinking water may also temporarily speed up your metabolism ( 8).Īccording to one 2013 review, a small study showed drinking 17 ounces (500 mL) of water increases resting metabolism by 30% for about an hour ( 9).
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. People who drink water instead of sugary drinks are often more successful at losing weight and keeping it off ( 6, 7, 8).
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