The term metabolism refers to the chemical processes that occur within your body to keep you alive. This includes the conversion of food and drink into energy, the distribution of that energy throughout your body, and the elimination of waste products.

Metabolism can differ from person to person, and factors such as age, gender, and genetics can play a role. However, there are ways to increase your metabolism to help you maintain a healthy weight and improve your overall health. Here are 10 proven methods to increase your metabolism:.

1. Build Muscle Mass

One of the most effective ways to increase your metabolism is to build muscle mass. Muscle tissue burns more calories than fat, even when you’re at rest.

This means that the more muscle mass you have, the more calories you’ll burn throughout the day. Resistance training exercises, such as weight lifting and bodyweight exercises, can help you build and maintain muscle mass.

2. Stay Hydrated

Drinking enough water is important for many reasons, one of which is to help boost your metabolism. Research has shown that drinking water can increase your metabolism by up to 30% for about an hour after drinking it.

This effect is even stronger in people who are overweight or obese. Aim to drink at least 8 glasses of water per day to stay hydrated and improve your metabolism.

3. Eat Protein with Every Meal

Protein is an essential nutrient that is important for building and repairing tissues, including muscle tissue. Eating protein with every meal can help you maintain and build muscle mass, which is important for increasing your metabolism.

Protein is also more filling than carbohydrates or fats, meaning that it can help you feel full for longer and reduce the amount of calories you consume. Aim to eat sources of protein such as meat, fish, eggs, tofu, and legumes with every meal.

4. Try High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) involves short bursts of intense exercise interspersed with periods of rest or low-intensity exercise. This type of exercise can help you burn more calories in less time, and it can also increase your metabolism.

Research has shown that HIIT can increase metabolism by up to 24 hours after exercise. Try incorporating HIIT workouts into your exercise routine, such as sprints, burpees, or cycling.

5. Get Enough Sleep

Sleep is important for many aspects of your health, including your metabolism. Lack of sleep has been shown to disrupt the hormones that regulate your appetite and metabolism, leading to increased hunger and a slower metabolism.

Aim to get at least 7-8 hours of sleep per night to help regulate your metabolism and maintain a healthy weight.

6. Eat Spicy Foods

Spicy foods, such as chili peppers, contain a compound called capsaicin that can help increase your metabolism. Capsaicin has been shown to increase the number of calories you burn and reduce your appetite.

Try adding spicy peppers to your meals, or adding hot sauce to your eggs or salad dressing.

7. Drink Green Tea

Green tea contains antioxidants and compounds that can help increase your metabolism. The main antioxidant in green tea, called EGCG, has been shown to boost metabolism and increase fat oxidation.

Drinking green tea regularly can help you burn more calories throughout the day. Aim to drink 2-3 cups of green tea per day for best results.

8. Avoid Crash Diets

Crash diets, which involve drastically reducing your calorie intake in a short period of time, can actually slow down your metabolism. Your body goes into starvation mode, which slows down your metabolism to conserve energy.

This can make it harder to lose weight in the long run. Instead, aim to make sustainable lifestyle changes, such as improving your diet and exercise habits.

9. Stay Active throughout the Day

Staying active throughout the day can help you burn more calories and improve your metabolism. This includes activities such as taking the stairs instead of the elevator, walking or biking instead of driving, or doing household chores.

These small changes can add up and help you maintain a healthy weight.

10. Manage Stress

Stress can have a negative impact on many aspects of your health, including your metabolism. When you’re stressed, your body produces cortisol, a hormone that can slow down your metabolism and increase your appetite.

Finding ways to manage stress, such as through exercise, meditation, or yoga, can help you maintain a healthy metabolism.