From what to eat to specific types of exercise, we look at how you can support a healthy metabolism…
We all know someone who seems to be able to eat anything and everything, without gaining any weight. We often attribute this to a ‘fast’ metabolism, but what does this really mean?
Here, we’ve taken a look at what metabolism is, as well as some of the common ways which you might best support a healthy metabolism, from hitting the gym to getting a good night’s sleep.
What is metabolism?
Your metabolism converts nutrients from the foods you eat into fuel, which gives your body the energy it needs to breathe, move, digest food, repair damaged tissues and more.
The word metabolism also refers to your basal metabolic rate (BMR), which is the number of calories your body needs to perform its basic functions, such as digesting food, breathing and growing hair and skin. BMR makes up 70% of the calories you burn daily. Other ways your body burns calories includes exercise and moving in general.
The speed of your metabolism varies from person to person, but the higher your metabolic rate, the more calories you burn while at rest. This also means that the faster your metabolism, the more calories your body needs to function properly.
Your metabolism is affected by a lot of factors, including:
- Age – your metabolic rate naturally decreases with age*
- Body composition – the bigger you are naturally, the more calories you burn**
- Muscle mass – the greater your muscle mass, the more calories you burn^
- Physical activity – the more you move, the more energy you burn^^
- Health – certain conditions, such as hypothyroidism, may have an impact on your metabolism
Can I increase my metabolism?
Your basal metabolic rate is largely determined by genetics, but there are some lifestyle changes you could make that may help to increase your BMR, or at least support a healthy metabolism.
Lots of people are interested in increasing their metabolism for weight loss purposes, but maintaining an optimal metabolism isn’t always about losing weight, it’s also about living a healthy lifestyle to support your overall physical and mental wellbeing.
Common ways to support your metabolism
1. Eat a balanced diet
Eating food leads to a temporary increase in metabolic rate because your body is using more energy (and burning more calories) digesting, absorbing and processing the nutrients. This is called the thermic effect of food (TEF).
Some studies show that this effect is stronger after eating protein compared to carbohydrates or fat,† so incorporating more protein into your diet may help to temporarily increase your metabolism.
Protein is also known to help support the growth of muscle mass in the body,†† so increasing your protein intake may help you increase your muscle mass. As we’ve mentioned, having a greater muscle mass means you burn more calories on a daily basis.^
In terms of how much protein we actually need, most adults should aim for around 0.75g per kilo of body weight per day. This would be around 56g per day for a 75kg man and 45g per day for a 60kg woman. Protein-rich foods include things like lean meats, fish, eggs, tofu, legumes and nuts. You should be able to get all the protein you need from a balanced diet, but if you do feel like you need a little extra support, protein powders may be a helpful way for you to get the right amount.
While eating less can be an important part of losing weight, calorie restriction can decrease your metabolic rate if you let your calorie intake drop too low. Make sure you’re maintaining a healthy, balanced diet to ensure you’re getting all the right nutrients and fuel to keep your body functioning properly.
2. Move more
You burn calories every time you move your body, whether you’re simply taking the stairs, standing up from your desk or doing household tasks.
This increase in metabolic rate is known as non-exercise activity thermogenesis (NEAT). The more active you are on a daily basis, the higher your metabolic rate will be. There are several easy ways you can increase your NEAT, including:
- Taking the stairs whenever you can
- Standing up regularly throughout the day or even trying a standing desk
- If you take the tube or bus, standing up for your journey
- Ditching the car and walking to your destination if you can, or parking far away to get some extra steps in
- Going for a walk in the morning or at lunch, or even encouraging walking meetings if you’re in an office
If you need a bit of inspiration, a fitness tracker can be a great way to monitor your activity and steps, so you can see just how much you’re moving throughout your day.
3. Do high-intensity workouts
Certain styles of exercise may help to speed up your metabolism. High-intensity interval training (HIIT) has been shown to increase your metabolic rate, both during the exercise and after.±
HIIT involves very quick and intense bursts of exercise that are then alternated with low intensity recovery periods. Due to the intensity, HIIT workouts are usually only between 10 to 30 minutes long, which means they can often be squeezed into even the busiest of schedules – plus they can be done at home too! ±±
4. Try strength training
As we’ve mentioned, the amount of muscle you have affects your metabolism. In short, the more muscle you have, the higher your metabolism will be.^
Incorporating more strength training into your exercise routine may help you to grow your muscle mass and in turn, increase your metabolism. ±±
As a general guideline for exercise, the NHS recommends strength training twice a week, and then 150 minutes of moderate to low intensity activity, like walking or cycling, or 75 minutes of high intensity activity, such as running or swimming.
5. Get enough sleep
Getting enough sleep is integral to keeping you physically and mentally well. When it comes to how sleep can impact your metabolism, some studies also show that inadequate shut-eye could slow down your metabolic rate.§
The NHS recommends healthy adults need around seven to nine hours of sleep a night. A few restless evenings aren’t usually anything to worry about, but if you are continuously struggling with your sleep, make sure to check in with your GP for support and advice.
Can I lower my metabolism?
While lots of people may be looking to increase their metabolism, some people might be interested in slowing theirs down, for example those who are looking to gain weight.
Gaining weight can be difficult for some people but making a few lifestyle changes may help you to gradually reach a healthy weight.
Try adding healthy calories to your diet, the NHS recommends adding around 300 to 500 extra calories a day. Cheese, nuts and seeds can be a good way to increase your calorie intake, and you could also add high-calorie drinks in between meals, such as milkshakes. Adding snacks to your diet can also be a way to make sure you’re eating more often. Make sure you’re getting a varied, balanced diet though, and don’t rely on chocolate, cakes and sugary drinks to gain weight.
You could also try adding strength training or yoga into your exercise regime±±, as moving more can also improve your appetite.
If you are worried about your weight, especially if you’ve lost weight suddenly or without changing your diet or exercise routine, speak to a GP who can check you for any underlying health conditions.
Are there any risks involved with trying to change my metabolism?
Whether you’re looking to speed up or slow down your metabolism, make sure you do so at a safe pace. Don’t try to lose or gain weight too fast, maintain a healthy, balanced diet and avoid restricting your calories too much.
When it comes to exercise, stay within your abilities and don’t hit the ground running (so to speak) too quickly. Listen to your body, and if you aren’t sure or haven’t exercised in a while or have a medical condition, speak to your GP, who can advise on what types of exercise are suitable for you. A personal trainer can also help put together an exercise plan tailored to you.
