Pick up the pace. Add some high-intensity interval training to your regular routine. After a period of interval training, your metabolism can stay revved up for as much as a full day. For example, when you're walking or jogging on a treadmill or outside, speed up for 30 to 60 seconds, and then slow to your usual pace; repeat the cycle for eight to 12 minutes.
Eat protein and do weight training. Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it. It's not clear how much of an effect protein has on metabolism, but studies suggest the best approach is to combine adequate protein intake with weight training, which increases muscle mass — and that also can boost metabolism.
Drink green tea. Studies have found green tea contains a compound called epigallocatechin gallate, which may increase the calories and fat you burn. A meta-analysis published in Obesity Reviews found that consuming about milligrams of epigallocatechin gallate the amount in about three cups of green tea helped boost metabolism enough to burn an average of extra calories a day. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.
Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss A few studies have also shown that caffeine-containing drinks like green tea and foods containing capsaicin a chemical that gives spicy foods their heat may cause temporary increases in metabolic rates. However, they only increase energy expenditure and fat-burning by a very small amount.
Certain drugs can make it easy to put on pounds and hard to lose them. One such medication, olanzapine Zyprexa has been shown to promote weight gain.
If you feel your medications may be causing your body to hang on to extra weight, talk to your physician. There is some evidence that exposure to colder temperatures causes an increase in metabolism, as the body attempts to stay warm. However, research in this area is scarce, West says. People living in cold climates may be more likely to gain weight, he adds, because the low temps have a negative effect on their moods.
There are some medical conditions that can make losing weight more difficult. For example, thyroid problems like hypothyroidism , a condition in which the thyroid gland does not produce enough thyroid hormone , can cause body functions to slow down and weight gain to result. In men, low testosterone levels can have the same effect. Products and services. Metabolism and weight loss: How you burn calories Find out how metabolism affects weight, the truth behind slow metabolism and how to burn more calories.
By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Anthanont P, et al. Does basal metabolic rate predict weight gain? The American Journal of Clinical Nutrition. Goldman L, et al. In: Goldman-Cecil Medicine. Philadelphia, Pa. Accessed Aug. Losing weight. Centers for Disease Control and Prevention. Accessed June 7, Lam YY, et al.
Indirect calorimetry: An indispensable tool to understand and predict obesity. European Journal of Clinical Nutrition. Bray GA. Etiology and natural history of obesity. Department of Health and Human Services and U. Department of Agriculture. Department of Health and Human Services. Understanding adult overweight and obesity.
Obesity in adults: Role of physical activity and exercise. Obesity for Adults, Prevention and Management of. Bloomington, Minn. Beware of products promoting miracle weight loss. Food and Drug Administration. Litin SC expert opinion. Mayo Clinic, Rochester, Minn. See also Boost your weight-loss confidence Getting the support you need Body fat analyzers Body fat: What happens to lost fat?
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