How to Increase Metabolism to Lose Fat Quickly?

Coach Sapna on November 05, 2016

Are you looking for 100% safe, quick, healthy and the most practical way to lose fat? Read this article to learn how you can increase metabolism of your body to lose the excess fat quickly.


Do You Have a Friend Who Binge Eats, But Does Not Gain Weight?

The reason your friend has this superpower is “metabolism.” They can eat high-fat food yet, would not gain any weight.

In simple terms, metabolism is the process of breaking down food in the body to release energy. The metabolism rate of your body shows the amount of energy required to carry out functions like breathing, sleeping, eating and digesting in the body.

Did you know? If you have a high Basal Metabolic Rate (BMR), you can burn more calories even while you are resting!

Several factors like age, gender, hormones, and genetics determine your body metabolism. Metabolism rate in women is lesser as compared to men since the body fat percentage of the former is higher. There are several weight loss plans that focus on improving the metabolism rate to burn body fat.

How Does Your Lifestyle Contribute to Slow Metabolism?

Below mentioned are some of the most common lifestyle habits that lead to the development of a slow metabolism in an individual:

  • Not exercising enough
  • Irregular meals and diet
  • High-fat food intake
  • Decreased muscle mass
  • A protein deficient diet
  • Starving yourself
  • High Alcohol Consumption
  • High levels of stress
  • Sleep deprivation

How to Increase Metabolism?

Every weight watcher believes in one fact: Increase metabolism to achieve sustainable fat loss quickly, safely, naturally and healthily. Here’s how you can do it:

(1) Start 'Strength Training'

Just cardio doesn’t suffice to increase metabolism. People with more muscle mass have higher BMR because they can burn more calories. About 6 calories are consumed daily per pound of muscle in the body whereas calorie consumption is only 2 calories in fat. Lifting weights can help you strengthen and build your muscles, thus improving metabolism.

(2) Take it a Step Further with Compound Exercises
Compound movements like deadlifts, squats, lunges, chest presses and pull-ups are an effective addition to your strength training routine. They increase Human Growth Hormone and Testosterone levels in the body. These compound exercises target bulkier muscles in the body. So bulkier the muscle, stronger is the hormonal response.

(3) Undergo High-Intensity Interval Training 

Try a run and walk workout for half an hour every day. In this regime, you walk for 2 minutes and run for 1 and then repeat the cycle. This is just one of the activities under High-Intensity Interval Training. Sprint intervals, treadmill intervals kickboxing, jumping ropes, resistance sprints are some more HIIT activities that can be undertaken. The concept behind HIIT is that they are capable of burning more calories in lesser duration, thus improving metabolism.

(4) Eat Small Portions at Regular Intervals

With every meal, your metabolism is stimulated. So, if the number of meals is more, your metabolism is stimulated more often. Keeping an interval of 2-3 hours between meals ensures you are able to burn fat effectively. You must include foods that increase metabolism in your meal.

(5) Add Protein Source in All Your Meals

There are several protein sources in vegetarian as well as non-vegetarian diets that help in building muscle mass, thus increasing metabolism. Some of these include lentils, whey, chicken, eggs, spinach, broccoli, turkey, yogurt, paneer, tofu etc.

(6) Eat Metabolism Boosters

Metabolism boosting foods like chili, ginger, lemon and green tea can burn fat quickly. Add a tablespoon of chili and pepper to boost your metabolism. Having green tea can burn about 80 calories in your diet without exercise.

What Should You Avoid?

(1) Crash Dieting

Starving yourself is not the right way to go about increasing your metabolism. Crash diets may temporarily help you in losing weight, but you also lose muscle mass as collateral damage. As muscle mass decreases, your metabolism will also slow down. 

(2) Late Night Snacking

Your body’s metabolism rate is the lowest when you are asleep. So if you eat snacks right before falling asleep, all the fat will be stored in the body, since it would not be required for any metabolic processes during the night. 

(3) Too much Cardio

Cardio exercises burn muscle tissues. Instead, work out a combination of strength training and cardio. If you haven’t undergone strength training, here is a guide on How to Start Strength Training.

I have tried to put forward this super complicated subject in a simple way, still, if you have any further query, leave us a comment on our Facebook post.

If you are trying to lose fat, I recommend you to watch this video. It will surely help you: 50 Easy Ways to Lose Weight

Hold on tiger! I've got something to tell you.

There is an app that I want to personally recommend to you. StayWow is a Lifestyle Change App for fitness enthusiasts just like you!

India’s top behaviour change specialists, qualified dietitians, and fitness coaches will work to help you create a livable healthy lifestyle that you can sustain for life long.

StayWow will help you build healthy rituals, just like a professional athlete.

Whether you're completely new to fitness or a seasoned pro, this app will help you reach the next level. Take a look!


Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.