Not losing weight despite eating healthy? Maybe your metabolism is at fault. Metabolism is the rate at which the body burns calories from food for energy. Many people struggle to lose weight despite cutting down on calories because of their slow metabolic rates. On the other hand, people with high metabolism do not gain weight despite eating large meals and snacks. Fortunately, it is possible to speed up the metabolism and burn more calories by making simple lifestyle changes. 

Understanding the science of metabolism

Metabolism is the process of converting food and nutrients into energy. It is an internal process that runs 24/7 to keep the body functioning even during periods of rest or sleep. The speed of metabolism depends upon several factors such as age, gender, muscle mass and body fat, genetic factors, and activity levels. The metabolic rate naturally slows down with advancing age. While a person cannot control the genetic factors, there are a few tips that can help speed up metabolism.

Ways to speed up your metabolism

Measures that may help boost metabolism include: 

1. Eat more protein: The body burns more calories while digesting proteins as compared to carbohydrates and fats. Include lean protein such as fish, white meat chicken, eggs, beans, nuts, and low-fat dairy products in the diet. Research shows that the metabolic rate increases by 15 to 30% while digesting proteins, while it remains 5 to 10% for carbohydrates and 0 to 3% for fats.

2. Drink more water: The body requires water to burn calories. Studies show that people drinking about eight glasses of water a day burn more calories than those who drank less. Furthermore, the metabolic rate accelerates on consuming cold water as the body utilises energy to bring the temperature of this water close to the body temperature.

3. Perform high-intensity exercises: Short and intense forms of exercise help burn more fat as it helps increase the metabolic rate. High-intensity workouts such as squat jumps, sprints, and burpees can help you spike your metabolic rate.

4. Consume green tea: Green tea contains caffeine and catechins, which are known to boost metabolic rate for a few hours. Drinking a cup of green tea a day can help you keep your weight in check.

5. Stay physically active: Sitting for long hours reduces the metabolic rate and also prevents the body from burning fat. Standing up frequently or taking short walks is advised.

6. Eat small and frequent meals: Rather than having 3 large meals a day, have 5 to 6 small, frequent meals, along with healthy snacking in between as it helps the body's metabolism work efficiently. 

7. Get enough sleep: Sleep deprivation is known to adversely affect the regulation of the hormones that help in metabolism. One should get adequate sleep of 7-9 hours every day. 

8. Take warm baths: A hot bath is known to increase the heart rate by 40% to 50% and improve oxygen supply to the tissues, thereby stimulating the metabolic process. A warm bath an hour before going to bed can also make one fall asleep faster while improving the quality of sleep.

9. Drink a cup of coffee: Consuming coffee regularly can boost metabolism for a short period. However, for losing weight, black coffee without milk is recommended.

10. Get treated for underlying medical conditions: Health conditions such as diabetes and hypothyroidism can slow down the metabolic rate. Following the doctor’s advice and taking medicines properly can help prevent weight gain due to slow metabolism.

Boosting metabolism can help burn more calories quickly and efficiently. Incorporating a few small lifestyle changes into the daily routine can speed up one’s metabolism and curb weight gain. However, in addition to following the above tips to boost metabolic rate, a healthy diet and regular exercise are essential to lose and maintain weight.

Medically reviewed by Dr Sonia Bhatt.