It may interact with some medications. During pregnancy, it may increase the risk of birth defects due to low folic acid levels.

Does green tea help with weight loss? The authors of a small study found that combining resistance training with dietary measures led to a slight increase in metabolic rate, but it was not statistically significant.

Participants who did only resistance training saw a reduction in fat mass and an increase in lean mass. Research suggests that when a person has more muscle mass, their body uses food for energy more effectively. In other words, their metabolism is less wasteful.

The researchers suggested that fat free mass lean mass and thyroid hormone levels might help account for the variability. Resistance training may involve lifting weights and doing exercises that use the weight of the body or resistance bands to build muscle.

A previous study , from , found that high intensity interval resistance training also increased metabolic rate. Interval training is highly intensive and may be more suitable for people who are already fit than those who are new to regular exercise. How can exercise help you build muscle?

Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight. In , scientists assessed the metabolic rate of 13 people who consumed either or milliliters ml of water.

They found evidence of increased fat oxidation after ml when a person is at rest, and concluded that drinking water may have an impact on metabolism. However, they did not find that it increased metabolic rate. This may happen because the additional water helps the body burn fat preferentially over carbohydrate.

How much water should I drink each day? Stress affects hormone levels, and it can cause the body to produce more cortisol than usual. Cortisol is a hormone that helps regulate appetite. In , researchers found unusually high cortisol levels in people with disordered eating.

The body releases cortisol in times of stress. However, the authors of a small study found no evidence linking resting metabolic rate and anxiety. Stress could also have an indirect impact by affecting eating patterns and sleep, both of which can alter the rate of metabolism.

Why does stress happen, and how can I manage it? People who have less sleep may have a lower metabolic rate, according to research from The study took place in a sleep laboratory, and participants slept 4 hours per night for 5 nights followed by one night of 12 hours sleep.

Their metabolic rate fell after the nights with little sleep but returned to their usual levels after the night of recovery sleep. The authors believed the body reduces metabolic rate to conserve energy when a person sleeps less. They noted this could lead to weight gain in people who do not get enough sleep.

The need for sleep varies between individuals, but the Centers for Disease Control and Prevention CDC recommend that adults aged 18—60 should have at least 7 hours per night. What should you do if you have trouble sleeping? The results of a rodent experiment from suggested that a low intake of various B vitamins could impact the rate at which the body metabolizes lipids, including cholesterol and triglycerides.

More research may be needed to understand the relationship between vitamins, metabolism, and weight loss. A complete guide to B vitamins, types, sources, and more. Some research has suggested that eating spices such as chili, which contains capsaicin, can increase metabolic rate, including the rate at which the body burns fat and uses energy.

A study from China found that people who ate spicy food every day were more likely to have a high body mass index BMI than those who did not.

The researchers noted that more investigations are needed to find out why this happens. The Academy of Nutrition and Dietetics says that while eating hot chilies might boost metabolic rate temporarily, it is unlikely to have a significant impact.

What are some healthy herbs and spices? Thyroid hormone stimulates the production of substances that increase oxygen consumption, respiration rate, and body temperature.

This involves a higher rate of energy consumption. Conversely, the body of a person with hypothyroidism is likely to burn energy at lower rate. Their metabolic rate may be slower, and they may have a higher risk of weight gain and obesity. For those with hypothyroidism, taking medications that increase the levels of thyroid hormone can increase their resting metabolic rate.

Seeking help for hypothyroidism can help speed up metabolic rate and reduce the risk of complications linked to this condition. What is hypothyroidism and how can you recognize it? Metabolic rate refers to the rate at which the body uses energy and burns calories.

The body uses most of its energy this way. Metabolic rates vary widely between individuals, so it is not possible to specify a standard or high metabolic rate.

However, the higher the rate, the quicker a person will use the energy they take in from food, which may reduce the chance of weight gain. It is not always possible for a person to change their metabolic rate, but exercise and dietary measures may help.

A good metabolic rate may help with weight management. But for those seeking to lose weight, it is better to focus on eating a varied diet with plenty of whole foods and being physically active.

While some foods, such as spices, may help boost rates temporarily, they are not a long term solution. It is always best to speak with a doctor before adjusting the diet or making changes to an exercise routine.

Metabolism is the process the body uses to break down food and nutrients for energy, as well as to support different body functions.

What people eat…. Metabolism involves biochemical reactions in the body and is central to maintaining life. What are the myths and facts of metabolism? Can you speed…. The Everlywell Metabolism Test measures the levels of cortisol, thyroid stimulating hormone, and free testosterone in the body.

Learn what the results…. Although genetics has the biggest effect on your ability to burn fat, certain foods can rev up your metabolism or seriously slow it down. Yet if metabolism really is to blame, can you counteract the effect by eating certain metabolism-boosting foods? What we eat can help influence our metabolic process and make it a little more or a little less efficient.

Metabolism consists of our resting metabolic rate RMR , which is the energy our body uses to breathe, circulate blood, and perform other basic functions; activity thermogenesis, which is any type of activity or exercise; and the thermal effect of food.

Each one of these factors makes up a typical percentage of the total energy expenditure, but there is some variability. For most people, thermogenesis makes up about 10 to 15 percent of their total energy expenditure, while resting metabolic rate accounts for about 50 to 70 percent.

Your resting metabolic rate can vary widely depending on factors such as age, sex, body mass, and physical activity, according to Harvard Health Publishing. Genetics play the biggest role in metabolism, but some variations are seen among certain ethnic groups.

Lean muscle mass also affects metabolism, because muscle burns more calories than fat, even at rest. Men have more lean muscle mass on average compared to women of the same age and weight, which is one reason they often have higher metabolic rates, according to Mayo Clinic.

Certain foods can speed up or slow down metabolism, potentially affecting weight loss. On the flip side, not eating enough calories can cause your body to use muscle for energy, which can lead to a loss of muscle mass. If the body is trying to reserve its energy stores, metabolism will slow.

But there are foods that may rev up your metabolism a bit, and there are others you should eat in moderation or avoid altogether. Avocado is high in healthy polyunsaturated and monounsaturated fats, which promote satiety. A study found that adding half an avocado at lunch may help overweight people feel more satisfied and reduce their desire to eat in the hours following a meal.

Since avocado is an anti-inflammatory food, it may have a secondary effect. One-quarter of an avocado has 81 calories and 7 grams of fat, according to the U. Department of Agriculture. High in protein and fat, tempeh promotes satiety — a feeling of fullness. A meta-analysis suggested that adults who take probiotic supplements may lose weight; the review did not attribute this to a direct increase in metabolism.

Many more studies are needed before probiotics in food or supplement form can be recommended for weight loss or healthy weight maintenance. Studies show that eating spicy foods like chili peppers may help speed up metabolism.

A meta-analysis found that capsaicin , an active compound found in chili peppers, helps to speed up metabolism and may play a role in weight loss as a result. The studies included in the analysis used capsaicin supplements, so it cannot be assumed that capsaicin-containing foods which have lower amounts of the compound than concentrated supplements do would have the same effect on metabolism.

Beans are an excellent source of protein to keep you feeling satiated — and amino acids , the building blocks of protein, can help preserve muscle mass and thus burn more calories while your body is at rest. Additionally, the fiber in beans helps to fill you up with fewer calories so you can go for a longer time between meals or eat less overall.

Eating ¾ of a cup each day of beans or legumes was found to contribute to just over half a pound of weight loss over about six weeks, according to a systematic review and meta-analysis. Unlike refined grains, whole grains contain fill-you-up fiber, are anti-inflammatory, and may be beneficial for weight management.

Study participants who substituted whole grains for refined also had increased calorie loss during digestion. Research published in the International Journal of Obesity looked at overweight and obese adults over an eight-week period.

Two sets of participants went on a diet that reduced their energy intake by 1, calories a day. One of these groups ate two eggs for at least five days a week for breakfast and the other group consumed the same amount of calories but ate bagels.

The egg eaters lost 65 percent more body weight, 16 percent more body fat, had a 61 percent greater reduction in body mass index BMI and a 34 percent greater reduction in waist circumference. The study also looked at two other groups of participants, who did not go on a reduced-calorie diet but followed the same egg or bagel plan.

No statistical differences in weight or fat loss were shown between these sets. Refined grains have the germ and bran removed. This gives them a finer texture and longer storage life, according to Mayo Clinic.

You can find them in white bread, white pasta, white rice, many pastry items, and processed, packaged foods. Unfortunately, they can sabotage weight loss. A study linked a weight gain of 0. Refined grains contain empty calories, lack fiber, and can cause blood sugar spikes.

A study found that eating a high-protein meal with a sugar-sweetened drink may negatively impact energy balance, reduce fat metabolism, and cause the body to store more fat. Since alcohol consumption also negatively affects blood sugar , you might crave sugary foods after a few glasses of wine and the next day feel unmotivated to exercise.

A review found that heavy drinking and binge drinking are associated with an increased risk for obesity. Instead, look for granola made with percent whole grains, nuts, and a limited amount of dried fruit, and avoid those with added sugar and oils.

Soybean oil is high in calories and omega-6 fatty acids, which can promote inflammation and may contribute to weight gain. A study noted that soybean oil is the component in the American diet that has increased the most over the past century, paralleling a rise in obesity.

Decreasing omega-6 fatty acids and increasing omega-3 fatty acids can aid weight loss, according to a review. Swap soybean oil and other oils high in omega-6 fatty acids for olive oil or flaxseed oil, or eat fatty fish such as salmon. Rather than making a swap in this case, avoid the processed food altogether and choose whole foods.

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We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Eggs, flaxseed, lentils, and chili peppers are some foods that may boost metabolism. By boosting their metabolic rate, people may be able to shed excess weight and reduce their risk of obesity and related health issues. Read on to discover 10 of the best metabolism boosting foods, along with some other ways to increase metabolic function.

Eggs are rich in protein, with each large, hard-boiled egg containing 6. Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates.

Scientists call this energy expenditure the thermic effect of food TEF , or diet-induced thermogenesis DIT. Flaxseeds are seeds that contain protein, vitamins , and other key nutrients.

Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes , obesity, and cardiovascular disease. At present, the National Center for Complementary and Integrative Health NCCIH is funding research into the role of flaxseeds for metabolic syndrome.

A study on mice indicates that flaxseeds may boost metabolism. This is probably because they contain good amounts of fiber and protein, along with essential omega-3 fats, antioxidants , and other essential nutrients.

This process aids metabolic health, and it may protect against obesity. Studies suggest that flaxseeds and their nutrients may also help treat or protect against:. Lentils are another functional food that may reduce the effects of metabolic syndrome. A review of 41 animal studies reports that eating lentils and other legumes, such as beans and peas, can play a central role in preventing and treating metabolic syndrome.

Lentils may also increase metabolism because they are rich in protein. They also contain good amounts of fiber to feed beneficial bacteria in the gut. Spicy meals that contain fresh or dried chili peppers can increase metabolism and a feeling of fullness.

A compound in peppers, called capsaicin, is responsible for these health benefits and more. A study reports that eating capsaicin boosts metabolic rate modestly. The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.

This builds on existing research , published in , which indicates that capsaicin helps the body to burn approximately 50 extra calories each day. Capsaicin may also reduce pain and inflammation , act as an anticancer agent, and provide antioxidant benefits.

Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite. Ginger also has anti-inflammatory properties, and it may help to reduce nausea during pregnancy and after chemotherapy treatment.

Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits. Several studies suggest that green tea extract GTE may increase fat metabolism both at rest and during exercise.

However, other research reports no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE.

A small-scale study involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index BMI , waist size, and systolic blood pressure.

Other proposed health benefits of green tea include:. Coffee can stimulate metabolism thanks to its caffeine content. Research reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism.

However, it is essential to be mindful of total consumption. Learn about how much caffeine is too much, here. Decaffeinated coffee does not have the same metabolism boosting benefits. Brazil nuts are one of the richest sources of selenium , a mineral that is essential for metabolism, reproduction, and immune function.

They also contain protein and healthful fats to make people feel fuller. Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones. According to the National Institutes of Health NIH , each Brazil nut provides 68 to 91 micrograms mcg of selenium, which is more than the recommended dietary allowance RDA of 55 mcg per day.

People should avoid eating too many nuts, however, as this can cause selenium toxicity. The NIH set upper limits of selenium intake at mcg. Research also suggests that Brazil nuts can improve the cholesterol levels of healthy people.

Abnormal cholesterol levels are a marker of metabolic syndrome. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer. For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.

Spinach, kale , and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.

Leafy greens are a source of non-heme, or non-animal, iron. Many leafy greens also provide good amounts of magnesium , another mineral that supports metabolic function and plays a role in over processes in the body. Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:.

According to one small-scale study , drinking an extra 1, milliliters ml of water daily can decrease body weight and BMI in some people who are overweight. Participants drank ml before each meal. The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism.

Research suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome.

The need for sleep varies between individuals, but the Centers for Disease Control and Prevention CDC recommend that adults aged 18—60 should have at least 7 hours per night. What should you do if you have trouble sleeping? The results of a rodent experiment from suggested that a low intake of various B vitamins could impact the rate at which the body metabolizes lipids, including cholesterol and triglycerides.

More research may be needed to understand the relationship between vitamins, metabolism, and weight loss. A complete guide to B vitamins, types, sources, and more. Some research has suggested that eating spices such as chili, which contains capsaicin, can increase metabolic rate, including the rate at which the body burns fat and uses energy.

A study from China found that people who ate spicy food every day were more likely to have a high body mass index BMI than those who did not. The researchers noted that more investigations are needed to find out why this happens. The Academy of Nutrition and Dietetics says that while eating hot chilies might boost metabolic rate temporarily, it is unlikely to have a significant impact.

What are some healthy herbs and spices? Thyroid hormone stimulates the production of substances that increase oxygen consumption, respiration rate, and body temperature. This involves a higher rate of energy consumption. Conversely, the body of a person with hypothyroidism is likely to burn energy at lower rate.

Their metabolic rate may be slower, and they may have a higher risk of weight gain and obesity. For those with hypothyroidism, taking medications that increase the levels of thyroid hormone can increase their resting metabolic rate.

Seeking help for hypothyroidism can help speed up metabolic rate and reduce the risk of complications linked to this condition. What is hypothyroidism and how can you recognize it? Metabolic rate refers to the rate at which the body uses energy and burns calories.

The body uses most of its energy this way. Metabolic rates vary widely between individuals, so it is not possible to specify a standard or high metabolic rate. However, the higher the rate, the quicker a person will use the energy they take in from food, which may reduce the chance of weight gain.

It is not always possible for a person to change their metabolic rate, but exercise and dietary measures may help. A good metabolic rate may help with weight management. But for those seeking to lose weight, it is better to focus on eating a varied diet with plenty of whole foods and being physically active.

While some foods, such as spices, may help boost rates temporarily, they are not a long term solution. It is always best to speak with a doctor before adjusting the diet or making changes to an exercise routine.

Metabolism is the process the body uses to break down food and nutrients for energy, as well as to support different body functions. What people eat….

Metabolism involves biochemical reactions in the body and is central to maintaining life. What are the myths and facts of metabolism? Can you speed…. The Everlywell Metabolism Test measures the levels of cortisol, thyroid stimulating hormone, and free testosterone in the body. Learn what the results….

Recent evidence suggests that a plant-based diet can aid weight loss by improving metabolism and reducing the amount of fat that accumulates around…. Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. How to increase your metabolism. Medically reviewed by Adam Bernstein, MD, ScD — By Rachel Nall, MSN, CRNA — Updated on December 9, Eat at regular times. Eat enough calories.

Eat more protein. Drink green tea. Do resistance training. Drink enough water. Reduce stress. Get enough sleep. Get enough vitamins. Spice up your meals. Seek treatment for hypothyroidism. Frequently asked questions. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

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