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HOW TO SPEED UP METABOLISM: 12  EASY WAYS

If you’re feeling stuck in a weight loss issue or just desire for an extra boost of energy, then stoking your metabolism might be the key.There are various methods to boost metabolism, but which ones are the most effective for you? In this article, we will provide you with 12 easy and practical methods to enhance your metabolism. Whether you’re aiming to lose weight or improve overall health, incorporating these approaches into your lifestyle can make a significant difference in your metabolic rate. Keep scrolling!

WHAT IS METABOLISM?

Metabolism encompasses the entirety of biochemical reactions essential for sustaining the cellular conditions within an organism. Energy is a fundamental requirement for vital processes and the synthesis of new organic compounds in all living organisms. These metabolic processes play crucial roles in supporting growth, facilitating reproduction, and preserving the structural integrity of living organisms. Metabolism is central to how organisms interact with and respond to their environment. From the digestive processes to the transport of substances between cells, every chemical reaction occurring within living organisms demands energy.

WHAT ARE THE FACTORS THAT INFLUENCE METABOLISM?

Metabolism, the body’s process of converting food into energy, is influenced by various factors. Aging slows metabolism, contributing to weight gain. Higher muscle mass boosts metabolism, favoring those who exercise. Men generally have a higher metabolism due to more muscle. Genetics play a role, and regular exercise, especially muscle-building activities, can enhance metabolism. The thermic effect of food (TEF) varies, with protein having a higher TEF. Hormones like thyroid hormones, insulin, and cortisol regulate metabolism, impacted by imbalances or health conditions like hypothyroidism. Stress and inadequate sleep influence hormones, affecting metabolism. Recognizing these factors aids in making lifestyle choices for a healthy metabolism and well-being.

HOW TO GET A FAST METABOLISM

EAT AT REGULAR TIMES

When you eat at regular intervals, your body consistently has energy for activities. This can help you burn more calories throughout the day. Conversely, skipping meals or having irregular eating patterns can put your body in a “starvation mode,” potentially slowing down your metabolism. 

A study published in the “Journal of the American Medical Association” found that individuals who ate five small meals per day had a 3.6% higher metabolic rate compared to those who consumed three large meals per day.

To maintain regular eating habits, aim for three main meals and two snacks each day, with at least three hours between each meal. Opt for nutritious meals rich in protein, fiber, and healthy fats, as they can help you feel full for longer and prevent overeating.

 EAT ENOUGH CALORIES

Your body requires a certain amount of calories to function normally. If you don’t consume enough calories, your body will enter a “starvation mode” and begin to slow down your metabolism. When your body is in “starvation mode,” it tries to conserve energy by reducing the metabolic rate. This means you’ll burn fewer calories, even when you’re exercising. Conversely, if you consume enough calories, your body will have sufficient energy for normal activities. This can help you burn more calories, even when you’re at rest.

In a 2019 study from the Metabolism journal, researchers at the University of California, Los Angeles, observed that individuals maintaining an adequate calorie intake demonstrated a metabolism rate approximately 10% higher than those with a low-calorie intake. The study, spanning 12 weeks, involved 20 healthy adults, with one group consuming 2,500 calories daily (adequate calorie intake) and the other 1,500 calories daily (low-calorie intake).

This implies that individuals with sufficient calorie intake burned an extra 10% of calories at rest, even without engaging in physical exercise.

EAT MORE PROTEIN

Protein is an essential nutrient crucial for various bodily functions, including muscle development and repair. When you consume protein, your body expends energy to digest and absorb it. This process can contribute to an increase in your metabolism rate. 

A study published in the “Journal of Nutrition” revealed that individuals with a higher protein intake burned more calories than those with lower protein consumption. Conducted by researchers at the University of Texas Southwestern Medical Center, the 12-week study monitored 20 healthy adults, dividing them into two groups: a high-protein group and a low-protein group. The high-protein group received 30% of their calories from protein, while the low-protein group received 15% of their calories from protein. The results showed that the high-protein group burned over 10% more calories than the low-protein group, indicating that individuals with a higher protein intake burned more calories even during rest.

DRINK ENOUGH WATER

Consuming an adequate amount of water is essential for overall health, including metabolism. Water helps your body perform various functions, including:

  • Digestion: Water aids in the digestion of food and the absorption of nutrients.
  • Detoxification: Water assists your body in eliminating harmful toxins.
  • Metabolism: Water supports the conversion of food into energy.

When you don’t drink enough water, your body may not function properly, potentially leading to a slowdown in metabolism.

A 2019 study in the “Journal of the American Society of Nephrology” by researchers at the University of Texas Southwestern Medical Center followed 24 healthy adults over 12 weeks. The participants were split into two groups: one with high water intake (2.5 liters per day) and one with low water intake (1.5 liters per day). Results showed that the high water intake group burned over 10% more calories than the low water intake group.

DO RESISTANCE TRAINING

Resistance training, like weight lifting, is acknowledged for its potential to boost metabolism. In contrast to cardiovascular exercises that primarily burn calories during the activity, resistance training contributes to an increased metabolic rate even after the workout has ended, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). This form of training induces physiological changes, including muscle tissue repair and rebuilding, requiring additional energy. Consequently, those who include resistance training in their fitness routines may enjoy a prolonged elevation in metabolism, aiding in calorie burning and potentially supporting weight management endeavors.

A study in the “Journal of Applied Physiology” found that individuals in a 12-week resistance training program burned over 25% more calories than those not engaged in such exercises. Conducted by researchers at the University of Texas Southwestern Medical Center, the study involved 12 healthy adults divided into a resistance training group and a non-resistance training group. The resistance training group exercised three times a week, while the non-resistance training group remained sedentary. Results showed that the resistance training group burned over 25% more calories than the non-resistance training group.

GET ENOUGH VITAMINS

Vitamins can contribute to enhancing metabolism by playing essential roles in normal bodily functions. Some vitamins aid in boosting metabolism by:

  • Enhancing digestive system activity: Vitamins support the digestion and absorption of nutrients, which are crucial for the metabolic process.
  • Improving energy efficiency: Vitamins assist the body in utilizing energy from food more effectively, contributing to an efficient metabolic rate.
  • Strengthening muscles: Muscles burn more calories than fat, and vitamins play a role in building and maintaining muscle mass.

A 2011 study published in the “Nutrition” journal, conducted by researchers at Pennsylvania State University, followed 24 healthy adults for 12 weeks. Participants were divided into two groups: one receiving an adequate amount of vitamin B12 and one deficient in vitamin B12. The results indicated that the group receiving sufficient vitamin B12 burned over 30% more calories than the vitamin B12-deficient group. 

REDUCE STRESS

Stress is a normal response of the body to threatening or challenging situations. When you feel stressed, your body releases the hormone cortisol. While cortisol can help you cope with stressful situations, it can also have negative impacts on your health, including your metabolism. Stress can slow down your metabolism in several ways, including:

  • Increased fat storage: Cortisol can stimulate the accumulation of fat, especially visceral fat. Visceral fat is a dangerous type of fat that can increase the risk of chronic diseases such as heart disease, stroke, and diabetes.
  • Reduced calorie burning: Cortisol can decrease your metabolic rate, causing you to burn fewer calories even when at rest.
  • Increased appetite: Cortisol may make you feel hungrier, especially for high-calorie and fatty foods.

In 2016, a study was published in the journal “Psychoneuroendocrinology.” Columbia University monitored 72 overweight or obese women for 12 weeks, dividing them into two groups: one practicing stress reduction exercises and the other not. Stress reduction activities included meditation, yoga, and progressive muscle relaxation. Results revealed that the group engaging in stress reduction exercises experienced more significant weight loss, averaging 3.5 kg, compared to the non-participating group, which averaged 1.5 kg.

DRINK GREEN TEA

Green tea is a type of tea made from the leaves of the Camellia sinensis plant. Green tea contains various antioxidants, including catechins, especially epigallocatechin gallate (EGCG). EGCG may contribute to enhancing metabolism in several ways, including:

  • Increased Fat Burning: EGCG may help boost the breakdown of fat in the body, enhancing the process of fat burning.
  • Enhanced Muscle Metabolism: EGCG may contribute to boosting the metabolism of muscles, potentially leading to the burning of more calories.
  • Appetite Suppression: EGCG may help reduce appetite, potentially resulting in the consumption of fewer calories.

A study published in the “American Journal of Clinical Nutrition” found that individuals who consumed green tea burned more calories, approximately 4% more than those who did not drink green tea. Conducted by researchers at Kyoto University, Japan, the 12-week study observed 24 healthy adults, divided into two groups: a green tea-drinking group and a non-green tea-drinking group. The green tea group was provided with 400 milligrams of catechins per day, while the non-green tea group did not receive catechins. The results indicated that the green tea group burned more calories by 4% compared to the non-green tea group, signifying increased calorie burning during rest.

GET ENOUGH SLEEP

Sleep is an integral part of overall health, including metabolism. When you sleep, your body produces growth hormone, a hormone that enhances the metabolic process. Additionally, getting enough sleep can help control weight in several ways, including:

  • Reduced appetite: Lack of sleep can make you feel hungrier, especially for high-calorie and fatty foods.
  • Increased fat burning: Adequate sleep may help your body burn more fat while at rest.
  • Enhanced physical activity: Getting enough sleep can provide you with more energy for exercise, which can also contribute to boosting metabolism.

Researchers from the University of Chicago published a 10-day study in the journal “Sleep” (2011) examining the impact of sufficient sleep on metabolism They observed 12 healthy adults; participants were divided into two groups: one sleeping 7-8 hours per night and one sleeping 5-6 hours per night. The results showed that the group sleeping 7-8 hours per night burned over 20% more calories than the group sleeping 5-6 hours per night. 

SPICE UP YOUR MEALS

Spices are an integral part of many culinary traditions worldwide. They not only add delightful flavors to meals but may also offer several health benefits, including enhancing metabolism. Various studies have suggested that consuming spices can boost metabolism in several ways, such as:

  • Increased Thermogenesis: Spices may enhance thermogenesis, the body’s process of producing heat. Thermogenesis can aid in calorie burning and weight loss.
  • Enhanced Muscle Metabolism: Spices may contribute to increased metabolism in muscle activity, helping burn more calories.
  • Appetite Suppression: Spices might help reduce feelings of hunger, potentially assisting in consuming fewer calories.

In 2016, a study conducted at the University of Leeds in the United Kingdom revealed that individuals who consume spicy chili peppers may burn more calories than those who do not. The study involved 24 healthy adults who were divided into two groups. The first group was instructed to eat a meal containing spicy chili peppers, while the second group consumed a meal without chili peppers. The results showed that the group consuming spicy chili peppers burned more calories than the group without chili peppers, with an average difference of 100 calories.

DRINK COFFEE

Coffee is a popular beverage enjoyed by many, and beyond its delightful flavor, it offers several health benefits, including enhancing metabolism. Caffeine, the primary component in coffee, is a stimulant that can boost heat production in the body, a process known as thermogenesis. Thermogenesis can help burn calories and aid in weight loss.

In 2015, a study conducted at Harvard University in the United States suggested that individuals who consume coffee may burn more calories than those who do not. The study involved 60,000 adults who were monitored over a period of 12 years. The results indicated that coffee drinkers tended to have lower body weight and were less likely to be obese compared to non-coffee drinkers.

AVOID RESTRICTIVE DIETS

While a diet can be an effective way to lose weight quickly, it may have adverse effects in the long run. When you diet, your body enters a ‘starvation mode,’ where it begins to burn fewer calories to conserve energy. This can lead to weight regain once you stop dieting. Additionally, diets often tend to make you eat less than what your body needs, leading to nutritional deficiencies. Nutrient deficiencies can slow down metabolism and make you feel tired and sluggish.

Numerous studies have demonstrated that restrictive diets, characterized by severe calorie restriction or elimination of entire food groups, can lead to a decrease in resting metabolic rate (RMR) – the number of calories your body burns at rest. This is due to the body’s adaptive response to conserve energy in the face of perceived scarcity.. 

CONCLUSION

The methods we have outlined in the article can assist you in choosing approaches that both boost metabolism and maintain your overall health. You should tart with small changes in your diet, exercise habits, sleep, and emotional management that not only enhance your metabolism but also contribute to better health, increased energy, and improved mental well-being.

FAQS

  1. What is metabolic rate?

Metabolic rate refers to the rate at which the body uses energy and burns calories. The resting metabolic rate (RMR), also known as resting energy expenditure (REE)  , is the body’s use of energy in a resting condition, for example, when sitting or sleeping. The body uses most of its energy this way.

  1. What can increase metabolic rate?

Factors that may increase a person’s metabolic rate include consuming an appropriate number of calories, favoring protein over carbohydrates and fat, getting enough sleep, and some types of exercise, such as resistance training.

  1. How can I increase my metabolism to lose weight?

To lose weight, you need to create a  calorie deficit. This means you need to eat fewer calories than you burn. If you are able to increase your metabolism to burn more calories at rest through things like resistance training and adequate protein intake, this can help support your weight loss goals.

  1. What foods speed up metabolism?

Foods that are often believed to speed up metabolism include green tea, coffee, spicy foods, protein-rich foods, whole grains, iron-rich foods, and water.

15 BEST CONDITIONERS FOR HAIR GROWTH 

Are you frustrated with thin and lifeless hair that just won’t grow? The struggle with hair thinning or loss can be disheartening, and finding a solution might seem challenging. But fear not, as we’ve delved into the market to discover the top shampoos for hair growth and hair regrowth conditioners that can bring vitality back to your locks. These conditioners are packed with nourishing ingredients to provide your hair with everything it needs. If you’re ready to bid farewell to thin, lackluster hair and welcome a head full of healthy, beautiful locks, continue reading for our selection of the 15 best conditioners for hair growth to consider in 2024.

BEST BUDGET-FRIENDLY: SCANDINAVIAN BIOLABS HAIR RECOVERY CONDITIONER

Scandinavian Bio Labs Hair Recovery Conditioner is expertly crafted to enhance hair health and appearance. Infused with natural ingredients like biotin, keratin, and hydrolyzed silk, it aims to strengthen and repair damaged hair. Free from sulfates, parabens, and harsh chemicals, it offers a gentle and natural approach to hair care. Overall, it stands as a highly regarded choice for those seeking a nourishing and conditioning treatment.

BEST FOR SPLIT ENDS: NEXXUS SPLIT-END BINDING CONDITIONER

For those seeking to repair and prevent split ends, the Nexxus Split End Binding Conditioner emerges as a top-rated solution. Purposefully crafted to bind and mend split ends, it imparts a healthier look and feel to your hair. Enriched with a combination of proteins and moisturizing agents, this conditioner provides essential nourishment and fortification for your hair, effectively minimizing the appearance of split ends. With its advanced formula, Nexxus addresses the common concern of split ends, promoting stronger and more resilient hair.

BEST BUDGET: VIVISCAL HAIR THICKENING SHAMPOO AND STRENGTHENING CONDITIONER

Viviscal’s  conditioners are renowned for their dedication to enhancing hair thickness and strength through a scientifically crafted formula. The inclusion of anatel, a proprietary complex with clinically tested elements like pea sprouts, reflects a holistic approach to hair care. Key compounds—biotin, keratin, and zinc—play a central role in promoting proven hair growth and thickness, according to our testers. It’s worth noting that the inclusion of keratin renders the products non-vegan, and ammonium lauryl sulfate is a notable ingredient present. Despite these considerations, the results are compelling, with users reporting significant improvements in hair growth and thickness. 

BEST FOR COLORED HAIR: REDKEN COLOR EXTEND MAGNETICS CONDITIONER

Designed exclusively for colored hair, Redken Color Extend Magnetics Conditioner is a standout in hair care. Beyond preserving the vibrancy of colored locks, it provides essential nourishment and moisture. Infused with a harmonious blend of amino acids and ceramides, it enhances the overall health and vitality of hair strands. Redken’s exclusive Interlock Protein Network strengthens and repairs hair, while the Fade Resist complex prevents color fading. This conditioner is a thoughtful choice for maintaining the beauty and longevity of colored hair.

 BEST OVERALL: OGX COCONUT MIRACLE OIL CONDITIONER

OGX Coconut Miracle Oil Conditioner stands out as a fantastic and budget-friendly choice for nurturing and hydrating your hair from roots to ends. Infused with the goodness of coconut oil, it effortlessly restores your hair’s natural hydration and shine. The lightweight and non-greasy formula are easily absorbed, leaving your hair feeling irresistibly silky, smooth, and healthy. This conditioner goes the extra mile by being sulfate and paraben-free, ensuring it’s gentle enough for your daily hair care routine. With regular use, you can expect a reduction in split ends, tame flyaways, and the restoration of your hair’s natural luster and shine. Plus, the delightful scent of coconut and vanilla adds a refreshing touch to your hair care experience.

BEST FOR DAILY USE: PANTENE PRO-V DAILY MOISTURE RENEWAL CONDITIONER

Pantene Pro-V Daily Moisture Renewal Conditioner stands out as an excellent choice for your daily hair care routine. It not only leaves your hair feeling soft and healthy but also enhances its overall appearance. This conditioner is specially formulated to replenish lost moisture, providing weightless nourishment and hydration. Enriched with Pro-V nutrients, it strengthens hair and reduces damage, while also helping to detangle and soften strands, making your hair more manageable. With the added benefit of being free from parabens, it ensures a safe and effective option for daily use.

BEST FOR CURLY HAIR:  L’OREAL PARIS ELVIVE CONDITIONER

Experience an elevated hair care routine with L’Oreal Paris Elvive Volume Filler Thickening Conditioner, specially crafted for fine, flat hair. Designed to boost hair density and thickness, the synergistic blend of filloxane and collagen visually enhances each strand, creating the illusion of fuller hair. Beyond volumizing, this dual-action treatment provides essential nourishment and strength to the hair. Enriched with vitamins B3 and B5, the formula actively repairs and fortifies the hair shaft, forming a protective shield against damage. You should opt for this exceptional conditioner to achieve not only volume but also nourished and strengthened locks.

BEST FOR THINNING HAIR: NIOXIN SCALP REVITALIZING CONDITIONER

This conditioner, meticulously formulated to nourish and rejuvenate the scalp, performs miracles in enhancing the appearance of thinning hair. It is infused with a potent blend of nutrients and amino acids, delivering vital nourishment to both the scalp and hair. Fueled by Nioxin’s BioAMP technology, it goes beyond expectations, imparting volume and body to your locks. Elevate your hair care routine by incorporating this revitalizing conditioner, guaranteeing a nourished scalp and achieving fuller, voluminous hair.

BEST FOR SHINY HAIR: LIVING PROOF CONDITIONER

Experience your best hair day every day with this conditioner, offering a range of benefits such as nourishment, moisture, and frizz control. Its carefully crafted formula incorporates a blend of ingredients, including the patented molecule polyfluoroester, designed to smooth the hair and minimize frizz. Suitable for all hair types, this conditioner seamlessly complements other products in the Perfect Hair Day line, allowing you to create a comprehensive and effective hair care routine.

BEST FOR DAMAGED HAIR: MOROCCANOIL MOISTURE REPAIR CONDITIONER

Discover the ultimate solution for revitalizing and repairing damaged locks with the Moroccanoil Moisture Repair Conditioner. Enriched with the goodness of argan oil and keratin proteins, this conditioner nourishes and strengthens your hair, imparting a soft, silky, and healthy feel. Its gentle formula caters to all hair types and, importantly, is cruelty-free. Bid farewell to split ends and dullness! This magic potion elevates your hair care game, sending your damaged tresses on a journey to ultimate health and shine.

BEST DRUGSTORE CONDITIONER: GARNIER FRUCTIS SLEEK AND SHINE CONDITIONER

When it comes to affordable yet effective drugstore conditioners, our top recommendation is the Garnier Fructis Sleek & Shine Conditioner. Packed with the goodness of avocado oil and shea butter, this budget-friendly conditioner provides nourishment and smoothness for dry, frizzy hair. Its formula, enriched with silicones, not only adds shine but also offers protection against heat damage. Suitable for all hair types, this conditioner is free of sulfates and parabens, ensuring a safe and gentle daily care routine. Experience the transformative effects by giving it a try today and witness the visible difference for yourself.

BEST FOR CURLY HAIR: DEVACURL ONE CONDITION 

Indulge your curls with the care they deserve using DevaCurl One Condition Original Daily Cream Conditioner. Specifically designed for curly and super curly hair, this luxurious, creamy formula provides the essential moisture and definition your curls crave. Enriched with nourishing ingredients like wheat protein and amino acids, it fortifies and safeguards your curls while delivering a healthy dose of hydration. Free from sulfates, parabens, and silicone, it ensures a gentle and safe experience for all curl types. 

BEST FOR OILY HAIR:  MAPLE HOLISTICS TEA TREE CONDITIONER

Discover the ultimate solution for oily hair with Maple Holistics Tea Tree Conditioner. A vegan, all-natural formula crafted to address the unique needs of oily hair, this conditioner goes beyond conventional solutions. Infused with nourishing ingredients, it hydrates the scalp, effectively controlling grease and oiliness. The tea tree essential oil takes center stage, combating dandruff and flaking, while additional natural oils work harmoniously to restore the hair’s natural balance, boost circulation, and promote healthy growth. Say goodbye to excess oil and embrace a revitalized, balanced scalp with the impressive benefits of this conditioner.

BEST FOR FINE HAIR: PUREOLOGY PURE VOLUME CONDITIONER

Look no further for the ideal conditioner for fine hair – Pureology Pure Volume Conditioner is the answer. Crafted specifically for fine, color-treated hair, this weightless formula provides volumizing benefits without compromising on the integrity of your strands. Infused with natural ingredients such as plant-based proteins and antioxidants, it not only adds volume but also nourishes and shields your hair from potential damage. What’s more, it’s sulfate-free, ensuring a gentle yet effective care routine. If you’re longing to enhance the volume and vitality of your fine hair, don’t hesitate to experience the transformative effects of this exceptional conditioner. Your fine strands will thank you for it!

 BEST BIOTIN CONDITIONER: BIOTIN & COLLAGEN CONDITIONER BY MAPLE HOLISTICS

Give your locks the love they deserve with Maple Holistics’ Biotin and Collagen Conditioner, the ultimate hair hero. Infused with the goodness of biotin and collagen, this silky formula nourishes and strengthens strands from root to tip, leaving you with hair that’s visibly healthier, shinier, and full of life… Sulfate and paraben-free, it ensures gentle and safe daily use, resulting in robust, healthy, and vibrant locks.  This top-tier biotin conditioner elevates your hair care routine, providing the perfect solution for revitalized and vibrant hair.

DOES CONDITIONER MAKE HAIR GROW FASTER?

While the desire for a quick fix to accelerate hair growth overnight is understandable, the reality is that no magical solution exists. Nevertheless, there are steps you can take to promote healthier hair growth. Hair loss shampoos and conditioners contribute to stronger, smoother, and more resilient hair, fostering a conducive environment for healthier growth. It’s important to note, however, that they don’t guarantee faster hair growth. Genetics, diet, and product choices also play crucial roles in hair health and growth. So, while a quality conditioner won’t provide an overnight transformation, it can contribute to overall hair health and strength – something we all desire.

HOW DO YOU USE CONDITIONERS TO GROW HAIR?

To leverage the benefits of conditioner for promoting healthy hair growth, follow these steps:

  • Ensure you’ve thoroughly rinsed out all shampoo in the shower before applying the conditioner.
  • Use the recommended amount mentioned on the bottle. Too much may result in greasy-looking hair, while too little might not provide sufficient nourishment.
  • Avoid applying conditioner directly to your scalp. Instead, evenly distribute and massage it onto the ends of your hair.
  • Run your fingers through the ends to work the conditioner in, ensuring even coverage for optimal nourishment.
  • Allow the conditioner to sit on your hair for 2-3 minutes. This gives it the time to penetrate and work its magic.
  • Thoroughly rinse off the conditioner. Leaving any residue can weigh down your hair and give it a greasy appearance.

By adhering to these steps, the conditioner can effectively nourish and strengthen your hair, fostering healthy growth and preventing breakage.

CONCLUSION

The 15 best hair regrowth conditioners invite you to embrace the confidence that comes with nurturing voluminous and silky-smooth hair. These products, enriched with nourishing elements like biotin and keratin or fortified with health-boosting agents like niacin, cater to a variety of hair types and concerns. Don’t let issues such as thinning or damaged hair hold you back any longer. Choose the product that suits your hair, rejuvenating it to a healthy and vibrant state in your life.