Metabolism is the process by which your body converts food into energy, powering everything from breathing to exercise. A faster metabolism means your body burns calories more efficiently, which can aid in weight loss and improve overall energy levels. Surprisingly, increasing your metabolism by 30% might be easier than you think. By incorporating certain habits and lifestyle changes, you can give your metabolism a significant boost and enjoy the benefits of a more energetic and healthier life.
We checked in with Dr. Joseph Ambani to learn about two ways you can boost your metabolism by 30%. He revealed that increasing protein intake and engaging in high-intensity interval training (HIIT) workouts are two methods to start with. Read on to find out more.
Increasing Protein Intake
Protein has a higher thermic effect compared to fats and carbohydrates. This means that your body uses more energy (calories) to digest and process protein. Protein is essential for maintaining and building muscle mass. Muscles burn more calories at rest compared to fat tissue.
Ambani says, "Eating more protein can temporarily boost your metabolism. The thermic effect of food (TEF) is the increase in metabolic rate after ingestion. Protein causes the highest rise in TEF, increasing your metabolism by 15–30%."
Engage In High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a powerful workout method that alternates between short bursts of intense exercise and periods of rest or lower-intensity exercise. The intense bursts in HIIT push your body to its limits, leading to a higher calorie burn during the workout compared to moderate-intensity exercise. HIIT significantly increases the rate of metabolism after exercise due to the EPOC effect. This means your body continues to burn calories at a higher rate for hours, even after you’ve finished your workout.
"HIIT workouts involve quick and intense bursts of activity. They keep your metabolic rate elevated even after you've finished exercising. This post-exercise effect is known as excess post-exercise oxygen consumption (EPOC)," Ambani reveals.
By integrating these strategies into your routine, you can effectively boost your metabolism, support your weight loss goals, and enhance your overall energy levels.
