Boost metabolism: This is how it works!
Do you want to boost your metabolism while losing weight and hear that certain foods help everywhere? Boost metabolism
Then it would be best if you were careful now. On this subject, the amount of worthless information that exists is outrageous.
In the following post, I’ll show you how you can boost your metabolism. And all without any senseless nonsense that has not been scientifically proven.
Boosting metabolism doesn’t work the way it’s often portrayed.
Hardly a day goes by that I don’t see one of the following headlines:
- Thanks to ginger cucumber, water will speed up metabolism.
- Stimulate fat burning with this home remedy: Make your honey cinnamon drink.
- The slimming water diet: boost your metabolism with mint, lemon, cucumber, and ginger
- The 33 Best Metabolism Boosters for Losing Weight – Effective Fat Burning with These Foods
And every time, I think the same thing: “What kind of unproven and ineffective half-knowledge are the media and magazines throwing at people?”.
Lemon water, cucumber water, cinnamon, and other supposed foods do not stimulate metabolism! You already know that if you’ve already taken our free fat loss course. Nevertheless, it was long overdue that I wrote this article and showed why accelerating the metabolism does not work the way dubious sources on the Internet would like you to believe.
It is best to forget about any products right away. They have no proven effect and belong to the “ineffective” category.
There is simply no scientific evidence of their effectiveness. But numerous for their ineffectiveness.
This is how you can boost your metabolism.
We must first ask ourselves what we define as metabolism to clarify the issue.
And in this case, that is our energy consumption.
Because if you want to stimulate your metabolism, you want to use more energy to break down fat more or faster.
To lose body fat, a calorie deficit is essential.
That means you have to burn more calories than you take in the same period. Incidentally, the calorie deficit is entirely independent of the nutritional method. It would be best if you always had it to lose fat. It doesn’t matter which diet or weight loss method you use. ( 1 )
So creating a negative energy balance is the most effective thing you can ever do for fat loss.
But the question now is: How can you further boost your metabolism or energy consumption to lose weight even faster or lose weight in the first place?
To do this, we have to look at our energy consumption (total turnover) and how high it is.
To immediately determine how many calories you burn per day, an accurate fitness tracker* is the best method.
But to know how to boost your metabolism, you also need to understand which part of the energy expenditure to target.
What is the energy consumption made up of?
1.) The basal metabolic rate:
The basal metabolic rate is the energy consumption our body needs in complete rest to maintain all vital functions.
That doesn’t even include sitting around or making any movements. Many people like to use it to excuse that they naturally have such a slow metabolism and therefore would not lose weight.
But that is wrong! The basal metabolic rate is exceptionally similar from person to person. A study proves that 96% of all people have a basal metabolic rate that does not differ by more than 200 to 300 calories from the average basal metabolic rate. ( 2 )
So it may be that your metabolism is slightly slower than that of a similarly heavy person of the same gender. However, there are not such massive differences in energy consumption as often stated.
2.) food-induced thermogenesis:
Food-induced thermogenesis is the amount of energy required by our body to digest food and distribute nutrients throughout our body. It accounts for about 10% of our daily calorie consumption (total turnover).
Protein has the most excellent thermic effect at 20 to 30%, making it the most effective at slightly increasing consumption. ( 3 ) In addition to the muscle-preserving effects of protein ( 4 ), this is another reason always to consume enough of it during fat loss. You can find an extensive list of the best protein foods on Delicious Weight Loss. This article will also tell you how much protein you should be eating per day.
The thermic effect of carbohydrates is the second largest at around 5 to 10%, while that of fat is a distant last of these three macronutrients at 0 to 3%.
To stimulate your metabolism through nutrition, you should always think of protein first when distributing the macronutrients.
You then split the remaining energy between fats and carbohydrates. Depending on what you prefer to eat, you can eat more carbohydrates or fats.
Carbohydrates have a slightly more substantial effect on metabolism, but this is hardly significant.
3.) The energy we need for everyday activities:
This includes activities such as walking and tidying up and other small things such as brushing your teeth or rocking your leg when sitting. There are sometimes massive differences from person to person. For example, if you work sitting down, you naturally consume significantly less than someone who works standing all day. That’s why it can also make sense to get a desk that you can work at while standing. This not only stimulates the metabolism but also relieves the back.
4.) The energy that we consume during sporting activities:
This last point is self-explanatory. It is simply the number of calories we expend while exercising. There are massive differences here, too, from person to person since not everyone does the same amount of sport.
So if you have a sedentary job and don’t exercise, you already know where you have to start to boost your metabolism.
But where can we start if we want to increase our energy consumption?
Unfortunately, the basal metabolic rate can only be influenced to a minimal extent by legal, healthy products.
The basal metabolic rate does not increase as much as you might think by building muscle mass. Overall, there are only around 10 to 13 calories per day per kilogram of muscle build-up, depending on the source. And to produce a kilogram of muscle mass, hard training over a certain period is necessary. This is especially true for women. Strength training can somewhat increase the basal metabolic rate due to the muscle mass built up. In addition, the so-called afterburn effect occurs during training in the high-intensity range.
The afterburn effect is the oxygen debt that occurs after anaerobic training. This oxygen debt leads, among other things, to an increased respiratory rate and thus to slightly higher energy consumption. ( 5 )
When it comes to food-induced thermogenesis, our hands are tied except for adequate protein intake since we have to stay in a calorie deficit to burn fat.
But then there are the last two points where we can do quite a bit. Everyone can do strength training.
Or another sport 2 to 3 times a week and thus use up energy.
As already mentioned, strength training has the additional advantage that we maintain our muscle mass while losing weight or even building muscle.
Muscle building works quite well for beginners to be slightly advanced, even in a calorie deficit. But more on that elsewhere.
In addition to physical activity, everyone can incorporate more movement into their everyday life.
Classic examples of this are:
- Get off the subway one stop early and walk the rest to work.
- Go for a 20-minute walk every day.
- Take the standard steps instead of the escalator.
- Don’t take the elevator to the third floor; walk instead.
And so on…
As you can see immediately, almost everyone can use more energy in some way and thus stimulate their metabolism. Everything else is just lame excuses.
Why do you probably overestimate your energy consumption
Maybe you think that you already do a lot of exercise in everyday life. But that could be a fallacy!
A relatively recent study by Arie Kapteyn and colleagues showed that we often think we are doing more exercise than we are. ( 6 )
In their study, the research team asked the study participants how high they assessed their daily activity. A fitness bracelet was then used to check how much exercise the participants did.
And the result?
Almost all participants stated that they moved significantly more than was the case.
So if you think that you are already moving a lot in everyday life, it is still worth checking your energy consumption with a fitness bracelet*.
This will ensure you don’t trick yourself because that was the case with almost all subjects in the scientific study.
Special foods and tea: Things that are of little or no use
Now that we know what we can do to lose more or lose weight faster let’s also look at little or no benefit things. The lemon water you supposedly have to drink right after getting up to speed up your metabolism, or other unscientific statements: the following items are guaranteed to be useless.
Food has no natural effect on our metabolic rate other than the food-induced thermogenesis discussed earlier.
There is often talk about some food with “negative calories.” However, this should be dismissed as a myth since food-induced thermogenesis cannot consume more energy than the food makes available. So even a cucumber provides you with more calories than you use to digest it.
Unfortunately, drinking cold water also consumes only minimal calories and is not worth mentioning.
And now the last point: tea! Here it has to be said that there are studies that show an effect of green tea or green tea extract*.
For example, a scientific study shows that taking green tea extract increased energy expenditure by about 4%. ( 8 ) An effect worth mentioning can be roughly compared to the development of sufficient protein intake. A large-scale meta-analysis also shows that about 5g more fat is broken down per cup of green tea drunk.
( 9 ) At least something!
Of course, these results are not groundbreaking. I would even describe them as negligible.
But since green tea is also very healthy, it can make sense to drink it while losing weight. Please don’t overdo it, though.
Also, thermal frequency (how many times you eat per day) has less of an impact on our energy expenditure than we’ve been told for years.
Intermittent fasting can sometimes even lead to >higher energy consumption than that ( 10 )
Thanks to scientific findings, what the media has been telling us for years has become wrong.
We can all boost our energy consumption and thus our metabolism. However, it requires some effort and knowledge.
However, don’t mistake increasing your calorie deficit too much through a lot of activities. Because if you do this for a long time, without the right approach, it can also have adverse effects, such as increased feelings of hunger.
Also, be wary of any false promises that manufacturers of various products try to push on you. Countless sellers on the Internet want to sell you some nonsense about the metabolism that doesn’t work.
What are your experiences with the topic? Do you already know which factors play a role in our energy consumption?
And which measures will you implement first to boost your metabolism?
Leave a comment now if you have any questions about the topic. Of course, I advise you to only focus on training and nutrition because that’s always the best!
Kind regards and see you soon, NAZMUL.