Establishing a regular meal pattern can improve gut health, increase stress tolerance, enhance circadian rhythms, and reduce inflammation
By MRG
Eating too few calories or skipping meals can slow down metabolism and lead to energy conservation. Eating meals that are not filling can have a similar impact
Choosing protein-rich foods may increase metabolic rate and promote calorie burning more than carbohydrates or fat, according to a 2020 study of 38 people
Green tea is a healthy drink that can lower inflammation, heart disease, and blood pressure, but consult a doctor about medication interactions and birth defect risk during pregnancy
Strength training builds muscle, increases metabolic efficiency, and can be done with weights, bodyweight exercises. Even short sessions, or consistent training for 9 months can show benefits
Water is essential for optimal metabolism and hydration, aiding in weight loss by promoting fat oxidation. A 500ml of water can impact metabolism without increasing metabolic rate
Stress raises cortisol, impacting appetite regulation; while no direct link exists between anxiety and resting metabolic rate, it can indirectly alter eating and sleeping patterns, impacting metabolism
Lack of sleep lowers metabolic rate, potentially causing weight gain. The reduced metabolic rate found in participants who slept 4 hours for 5 nights, but returned to normal after 12 hours of sleep. CDC recommends 7+ hours of sleep/night for adults aged 18-60
Vitamins are essential for metabolism, and low intake of B vitamins may impact lipid metabolism, but more research is needed to understand their relationship with weight loss, according to a 2018 rodent study
Spicy foods with capsaicin may slightly increase metabolic rate and fat burning, but a 2014 study found daily consumption may increase BMI. Impact is unlikely to be significant, per Academy of Nutrition and Dietetics