5 ways to boost and speed up metabolism

You can speed up metabolism and lose weight by making changes to your diet and lifestyle.

There are several ways to do that, many of which require only small amounts of effort. We've listed some of the best tips that can help you get a fast metabolism.

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How to get a fast metabolism?

1) Eat more protein

The best way to boost metabolism is to have more protein. Protein helps build muscle and keeps you feeling full, which means it's easier for you to stay on track with your weight loss goals.

To get the most out of each meal, aim for about 30 grams of high-quality protein in each meal. That can be accomplished by having a lean meat like chicken or fish; eggs; beans; nuts and seeds; or drinking a protein shake.

2) Eat healthy fats

Ear more protein-rich foods. (Image via Pexels/Jane Doan)

Healthy fats are essential to metabolism and overall health. They help you feel full for longer, prevent overeating, lower cholesterol level and even prevent heart disease.

The best sources of healthy fats are olive oil, avocado, nuts and seeds, but don't go overboard. Healthy fats should make up about 20 percent of your total calories each day (about 40 grams for women).

3) Get adequate sleep

Consume healthy fats (Image via Pexels/Ella Olsson)

Sleep is important for health, and getting adequate sleep each night can help you lose weight. Research shows that people who get less than six hours of sleep each night tend to be heavier than those who get eight or more hours.

However, there are many things that can interfere with your ability to fall asleep, including stress and anxiety about work or money problems. If that sounds like you or someone in your family, consider taking these steps before bedtime:

• Make sure the room where you're sleeping is dark and quiet -- no TV or computer screens on.
• Don't have heavy meals within two hours before going to bed; instead opt for lighter fare like soup or salad with protein (like chicken). Even though these foods may help keep hunger away longer during the day by slowing digestion, they also lead to indigestion, which will keep you awake at night.

4) Exercise regularly

Work out regularly. (Image via Pexels/William Choquette)

If you want to lose weight and improve health, exercise is a great way to do it. There are various types of exercises that can help boost metabolism, including:

• Cardio (jogging, running)
• Strength training (weight lifting)

The amount of exercise you need depends on whether or not you currently have any health issues like heart disease or diabetes. If not, try doing at least 30 minutes per day of moderate-intensity physical activity like brisk walking; if so, aim for 60 minutes per day.

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5) Drink lots of water

Drink more water. (Image via Pexels / Adrienn) ) Enter caption

When you're dehydrated, the body holds onto water and other nutrients.

That can make it more difficult for you to lose weight. Drinking enough water also helps speed up metabolism, so when you eat less food, the body uses more energy than if it would just sitting around being lazy.

Apart from helping with weight loss, drinking plenty of water can make you feel full and reduce hunger pangs. So instead of snacking on chips or sweets between meals (or even during), try reaching for a bottle instead.

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Foods that speed up metabolism

1) Spicy foods

Spices speed up metabolism. )

Spicy foods like chili peppers, cayenne peppers and jalapenos contain capsaicin, a compound that gives them their heat. Capsaicin has been shown to increase metabolic rate and promote fat oxidation, which can help with weight loss.

2) Protein-rich foods

Protein-rich foods like chicken, turkey, fish and legumes require more energy to digest than carbohydrates or fats. That means the body burns more calories digesting protein-rich foods than it does other types of food.

3) Green tea

Green tea can speed up metabolism. (Image via Pexels/Mareefe

Green tea contains caffeine and catechins, two compounds that have been shown to increase metabolic rate and promote fat oxidation.

Caffeine stimulates the central nervous system, increasing heart rate and metabolic rate, while catechins help to increase fat burning.

4) Whole grains

Whole grains like brown rice, quinoa and oats contain complex carbohydrates that are rich in fiber.

Fiber slows down digestion of carbohydrates, which helps stabilize blood sugar level and prevent insulin spikes. That, in turn, can speed up metabolism and prevent weight gain..

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The best way to speed up metabolism fast is by eating a healthy diet and exercising regularly.

You can also try some of the other aforementioned tips to boost or speed up metabolism, but remember that they're not as effective as the first three steps.