Disordered eating, including dietary restraint and certain weight concerns, may lead to unhealthful eating patterns, which can disrupt metabolism. Like strength training, high-intensity interval training HIIT can increase metabolism. A person may benefit from adding elements of both to a workout. HIIT is an alternative to steady cardio. Running, swimming, or cycling at a continuous rate are examples of steady cardio.
Instead, it may help to try a routine that involves alternating periods of higher-intensity and lower-intensity exercise. This might involve sprinting for 1 minute then walking for 2 minutes or switching between short bursts of jumping jacks and walking recovery periods.
When a person gets too little sleep, the body releases a hormone, ghrelin, which can make a person feel hungry. It also releases less leptin, a hormone that helps a person feel full.
Getting enough sleep can help ensure that these hormones remain balanced. This can prevent a person from overeating. While the right amount of sleep varies among individuals, research suggests that adults need at least 7—8 hours per night.
B vitamins play an essential role in the metabolic rate. Some key B vitamins include B1 thiamine , B2 riboflavin , and B6 pyridoxine. From reducing stress to incorporating strength training and HIIT into a workout, there are several ways to help boost metabolism. It is always best to speak to a doctor before adjusting the diet or making changes to an exercise routine.
Green tea may benefit the heart, aid weight management, and soothe the skin. Learn more about the potential benefits and risks here.
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This article looks at the scientific evidence. Health Conditions Discover Plan Connect. Eat Plenty of Protein at Every Meal. Drink More Cold Water. Do a High-Intensity Workout. Lift Heavy Things. Stand up More. Underweight children aged 2 to 5 Underweight children aged 6 to Advice for parents of healthy-weight children. It's not unusual to hear people blame their weight gain on a slow metabolism.
Could the culprit be a slow metabolism? What is metabolism? Do some people have a faster metabolism than others? Body size, age, gender and genes all play a role in the speed of your metabolism. Am I fat because of a slow metabolism? Putting a "slow metabolism" to one side, something else may be at play here. Can losing weight too fast slow my metabolism?
Crash diets and other calorie-restricted diets can slow your metabolism. What can I do to speed up my metabolism? The more active you are, the more calories you burn. Here are the 3 most effective ways of burning calories: Aerobic activity Aerobic exercise is the most effective way to burn calories.
Read our physical activity guidelines for adults Strength training Muscle burns more calories than fat, so increasing your muscle mass will help you lose weight. Be active Try to make activity part of your daily routine. Get ideas on fitting more activity into your day Can certain medical conditions cause a slow metabolism? Read 9 medical reasons for putting on weight Page last reviewed: 26 October Next review due: 26 October Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Stay on top of latest health news from Harvard Medical School.
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