Metabolism is the process through which our bodies convert calories from food into energy. It plays a significant role in maintaining a healthy weight. However, several factors can affect our metabolism, including genetics, lifestyle, and diet.

In this article, we look at what boosts and slows down our metabolism.

What ‘boosts’ metabolism

1. Exercise

Regular exercise can help boost metabolism by building muscle mass. When we exercise, our bodies burn calories, and the more muscle we have, the more calories we burn even at rest.

Strength training and high-intensity interval training are particularly effective in increasing metabolism.

2. Protein

Protein-rich foods require more energy to digest than carbohydrates or fats. Eating protein can help increase metabolism and reduce appetite, leading to fewer calorie intakes.

Studies have shown that consuming high-protein diets can increase metabolism by up to 100 calories per day.

3. Water

Drinking enough water can help keep our metabolism functioning at its best. Studies have shown that drinking 500 ml of water can temporarily boost metabolism by up to 30%.

Drinking cold water may also help, as our bodies need to expend energy to heat it up to body temperature.

4. Coffee and tea

Caffeine, found in coffee and tea, can help increase metabolism by up to 11%. It stimulates the central nervous system, leading to increased energy expenditure.

However, excessive intake of caffeine can lead to negative side effects, such as anxiety and insomnia.

5. Green tea

Green tea contains catechins, a type of antioxidant that can boost metabolism. A study found that drinking green tea can increase metabolism by up to 4%.

However, drinking too much green tea can lead to negative effects, such as an upset stomach and insomnia.

What ‘slows down’ metabolism

1. Aging

As we age, our metabolism slows down. This is due to a decrease in muscle mass and a decrease in hormone production. Metabolism decreases by up to 2% per decade after the age of 30.

However, regular exercise and a healthy diet can help counteract the effects of aging on metabolism.

2. Lack of sleep

Lack of sleep can negatively affect our metabolism. Studies have shown that people who sleep less than 7 hours per night have a slower metabolism than those who get enough sleep.

Lack of sleep can also lead to increased appetite and decreased energy levels, leading to weight gain.

3. Certain medications

Certain medications, such as beta-blockers, can slow down metabolism. These medications are often prescribed for conditions such as high blood pressure and heart disease.

If you are taking medication and notice a decrease in metabolism, talk to your doctor.

4. Crash diets

Crash diets, or diets that severely restrict calorie intake, can slow down metabolism. When we lose weight too quickly, our bodies may interpret it as starvation and decrease energy expenditure.

This can lead to a decrease in metabolism, making it more difficult to lose weight in the long term.

5. Inactivity

Sedentary behavior, such as sitting for prolonged periods, can slow down metabolism. When we don’t move, our bodies burn fewer calories, leading to a decrease in metabolism.

Regular exercise and standing up frequently can help counteract the effects of inactivity on metabolism.