“Water is really important in the metabolic process, and if you don’t have enough water you can slow down your metabolism,” says Metos, who recommends two litres of water daily. Find out more about eating late at night. “It’s not necessarily because the calories are more impactful in the evening - they give you the same amount of energy - but you have less time to burn it off,” says Cheskin. Anytime you eat, you’re still burning calories thanks to TEF. “You have to balance the slight metabolic effect with the behavioural effect,” says Metos.įrom a metabolism standpoint, it doesn’t matter what time of day you eat. “The idea is if you eat large meals and then you don’t eat for a long time, that your metabolism slows down between those eating sessions,” says Metos.īut, she cautions, if you’re prone to overeating at meals, it could work against you. They create energy in your body, so in that way they increase your metabolism,” says Julie Metos, PhD, RD, Associate Chair, department of nutrition and integrative physiology at the University of Utah School of Medicine.įrequency, or how often you eat, has been shown to increase metabolism, says Metos, with research showing that eating every three or four hours helps to maintain a steady TEF. It’s known as the thermic effect of food (TEF) and accounts for 10 per cent of your overall metabolism. Some background first: every time you eat, you boost your metabolism slightly. White recommends resistance training to build muscle mass, which in turn helps to maintain or increase your BMR. So, if you lose muscle, your basal metabolic rate will tend to go down and make it harder to burn calories to lose weight.” It’s a catch-22 of weight loss, says White: “When people lose weight, they not only lose fat, they lose muscle mass as well. “People who have more body muscle are generally going to have a higher metabolism,” says Douglas White, PhD, Associate Professor in the department of nutrition, dietetics, & hospitality management at Auburn University. That’s because it takes more energy to maintain muscle mass in your body than it does fat. “There are trade-offs depending on the individual that’s doing ,” says Lawrence Cheskin, MD, director of clinical research at the Global Obesity Prevention Center at Johns Hopkins Bloomberg School of Public Health. (Think keeping your body temperature steady, your heart beating, your digestive processing functioning.) This is what people refer to when they talk about speeding up their metabolism.īesides getting more physical activity throughout your day - which accounts for 20 to 25 per cent of your metabolism - there are just a few interventions that might increase your metabolic rate longer term. It’s the amount of energy your body burns to keep itself functioning while at rest. Your body’s basal metabolic rate (BMR) accounts for 70 per cent of your metabolism. That’s because much of what determines your metabolism (age, gender, genetics) is outside of your control. But the fast fact is, there’s no conclusive evidence that we can significantly and permanently change how our body processes food for energy or heat, the essence of metabolism. ![]() ![]() Increase your metabolism: the ultimate buzz phrase tossed around as the simple weight loss solution.
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