This post will help you understand metabolism better, and how to increase your metabolism to burn more energy throughout the day!
I've met so many people who've asked me the same question, "I'm eating healthy, but how come I'm not losing weight fast enough?"
It's frustrating, I get it.
But the hard truth is that our metabolism slows as we age. And sometimes we think we know how to reset it but we really don't, believe me.
If you're puzzled as to why you can't seem to shake off the pounds as quickly as before, chances are your metabolism is slowing down.
But, not to worry! Read on and I'll give you helpful ways on how you can kickstart your metabolism again. You've got this!
What Is Metabolism?
Metabolism is the rate at which your body expends energy (or burns calories). In other words, your metabolism is how your body breaks down food to give you energy. Food + drink = energy. Calories mix with oxygen to make energy.
Our bodies need energy, whether it's for moving or for resting. Our energy is used for things you don't even think about—like breathing, digesting food, managing your hormones, cell repair, growth and more! When we talk about calorie burn when our bodies are at rest, it's described as the basal metabolic rate.
You burn calories all of the time. Your basal metabolic rate, or bmr, depends on your age, whether you're male or female, and your body's size (larger people burn more calories at rest than a smaller person). Lastly, your body mass makes a difference, too.
Our bodies use energy for restful processes and also for physical movement. Your metabolism is constantly working to fuel your body in many ways.
Why Is My Metabolism Slow?
There are different causes as to why your metabolism may be slow.
The good news is this: it's not just because of "old age". It's way more complicated than that!
Just to reassure you, here are some factors that will affect your metabolic rate:
- Age
- Gender
- Muscle mass
- Body size
- Body composition
- Endocrine disorders (like an underactive thyroid gland)
- Dieting history
- Physical activity
So you can see there are multiple factors that affect your metabolism.
But keep reading, because we've got positive news about your metabolism and non-exercise activity thermogenesis (NEAT) below!
How Do I Increase My Metabolism?
If there's a will, then there's a way for you to regain your metabolism. No two people are the same, but here are some tried and tested tips that you can easily adapt to your lifestyle.
- Spice up your dishes: I do love my spices (even if Dustin doesn't! haha) but adding a spicy kick to your food will not only awaken your taste buds but also your metabolism. Studies show that spices like cumin, cinnamon, turmeric, peppers, and chilis increase your metabolic resting rate and suppress your appetite.
- Drink more cold water: I might sound like a broken record but it's so important to keep hydrated. To boost your metabolism, studies suggest that you drink cold water because your body uses up energy to heat up your temperature. An easy way to drink more water is to try my recipes for infused water. They're delicious and refreshing, too.
- Eat more protein: Protein is so important! Did you know that plant protein has a greater thermic effect than carbs and fat? Legumes, lentils, peas, chickpeas, beans, and peanuts have metabolism-boosting benefits that require your body to burn lots of calories. I'm a big believer in extra protein and that's why Dustin and I created cleanish Plant-Based Protein Powder. We've got 3 amazing flavors and you can easily boost your plant protein intake by adding a scoop to your favorite smoothie.
- Build muscle: Of course, I'm going to suggest this! As a lifter, I really noticed when I started lifting and building muscle, it increased my metabolism. So start lifting! Here's how to get started! If you aren't keen on lifting weights, resistance training is a wonderful option, too!
- Non-Exercise Activity Thermogenesis: Say what now, Lacey? Patience is key, I'll be explaining this shortly!
Does Metabolism Matter For Weight Loss?
Yes and no. While a faster metabolism means that you do burn more calories, weight loss still depends on your calorie intake and calorie expenditure.
That means, if you're eating 5,000 calories a day with little to no physical activity, even with a fast metabolism I don't think it will keep you from gaining some pounds.
But, a slow metabolism does mean that you'll burn fewer calories.
The best way to ensure fat loss is to control your macros (I explain macros and weight loss here) and calories and make sure that number is smaller than your calorie expenditure for the day. Whatever exercise you choose for your journey, remember to push yourself in order to get the results you're looking for. Think of taking a walk as a way to tell your body it needs to keep working and to be expecting more work so it can’t slow down its metabolism yet.
Movement is really key to weight loss, too. To put it simply, while obesity means more expenditure of calories than for lean people, people who are obese tend to move around less on a day-to-day basis. When you're sedentary, it's much more difficult to lose weight and body fat.
Adding some type of movement to your daily routine will go a long way in your journey to weight loss. Bumping up those steps can make a huge difference! From household chores to yard work, exercise does wonders.
When it comes to adding movement, we can look at steps…
- You may be relatively inactive: 3000 - 4000 steps per day
- You could be relatively active: 7500 - 9999 steps per day
- You're very active: 12,500 + steps per day
(For reference, there are approximately 2000 steps in a mile.)
What Is Non-Exercise Activity Thermogenesis?
Non-Exercise Activity Thermogenesis, commonly known as NEAT, is the calories you burn outside of any physical activity on a daily basis.
Examples of NEAT activities are cooking ( yes, now you know why I'm cooking all the time!), cleaning, shopping or even playing a musical instrument.
NEAT is basically any movement you make that isn't part of a workout. Sleeping, eating and non sports-like exercise are all a part of NEAT. Being more active throughout the day without even thinking about it can have a significant impact on how NEAT affects weight loss.
Non-Exercise Activity Thermogenesis (NEAT) refers to daily energy expenditure resulting from spontaneous physical activity. This spontaneous activity does not mean voluntary exercise like cardio sessions or 30-minute runs.
It's a total daily energy expenditure (tdee) simply from doing the things we've got to do every day. Take pleasure in everyday movement (it'll have a great effect on your mental health, too) and bump up your NEAT for weight loss.
If we increase our NEAT, we increase our metabolism, and that means good things for fat burning, weight loss, and overall health.
How Many Calories Do You Burn In Non-Exercise Activity Thermogenesis?
Studies show that although it varies from person to person, calories burned from NEAT can vary up to 2000 kilocalories per day.
But remember that people have different lifestyles and that plays a part. Your occupation and whether you have a sedentary job, the place you live, and environmental factors (as simple as whether you drive more often than you walk or take the elevator over the stairs at every opportunity) are all factors affecting NEAT.
NEAT is definitely a way for you to keep healthy and manage your weight at the same time.
What Are Some NEAT Activities?
There are many ways to incorporate NEAT activities into your lifestyle. Whether you're a couch potato or someone who loves to keep moving, here are some you might want to add. You never know, but you may already be doing some of them, increasing your total energy expenditure as you go about your day.
- Daily steps: Yes! This crowd-favorite is definitely a NEAT activity that you can add to your day. In fact, the U.S. Department of Health has been encouraging people to at least do 10,000 steps daily. It's easy to walk more by parking farther from the door at the grocery store or walking the dog longer than usual. If you can, walk to work or at least hop off the bus a few stops early and walk the rest of the way.
- Dancing: Moving to the beat of your favorite tune is always a good idea! You can even dance while doing your chores. I've done it before and I swear it made washing the dishes way more fun now! So turn on some music and let it add extra pep to your step as you do your NEAT activities.
- Playing with your kids: There's no better workout than spending time with your kids. If only I could tell you how much running around Dustin and I did when the kids were much younger! Boy, we would really sweat it out.
- Take the stairs: If you don't have bad knees, I highly suggest you take the stairs as much as you can. This old saying still rings true! So skip the elevator unless you live on the 25th floor. Skip the elevator at the mall—keep your legs moving and take the stairs.
- Stand while working: A lot of people sit at their desks a lot (me, included), and sitting in front of your computer can do quite the damage not only to your back but also to your caloric output. So instead of sitting down, prop your laptop on an elevated area, or even better, buy a standing desk if you can. That way you increase your resting heart rate and burn more calories at the same time.
- Carry your groceries home: I always say this "If it's walkable without the groceries, then it's still walkable with them." Carry your groceries. You get strength training done and errands, too!
How Many Steps Should I be Walking?
The number of steps to aim for in a day should be based on your goals, but the best bet is to just start tracking, and just do more than you have been doing by increasing your general movement throughout the day.
Personally, I aim for 8-10k steps each day, and I use my Apple Watch to track them, but there are a ton of free and paid pedometer apps and watches out there.
Something that easily motivates me to walk is remembering that I am lowering my risk of things like heart disease, cardiovascular illnesses and diabetes.
What About the Thermic Effect of Food?
The thermic effect of food (tef ) on NEAT is a lot less complicated than it sounds. Basically, the more energy required to digest a food, the better.
Protein is one of the best thermic foods. About 25% percent of the calories you take in are used for increasing your metabolism by digestion. A high-protein diet not only keeps you fuller for longer but also plays a part in diet-induced thermogenesis.
Take a look at my post on high-protein snacks for weight loss—my faves are all there! Grab one when you've got a snack craving and you'll contribute to your weight loss without even thinking about it. Benefit from being fuller for longer and from the nutritional value of what you're enjoying.
More Related Posts on How To Lose Weight
Looking for more helpful information on healthy living and things like portion control and meal prep? Take a look here!
- 5 High Protein Fruit Smoothie Recipes For Weight Loss (5 Ingredients or Less!)
- How To Portion Control For Weight Loss (Without Starving!)
- New Year’s Resolution: Maintain Weight Loss
- 7-Day Meal Prep For Weight Loss
- Does Intermittent Fasting Work For Weight Loss? Beginner’s Guide To Intermittent Fasting
Deb
Lacey, can you explain what macros are.
Jen Moderator
Good afternoon, Deb! Thank you for your comment. I'm Lacey's blog moderator and can help you with this. Macros, as Lacey explains, are an abbreviation for macronutrients. And they are based on carbs, protein, and fat. She has an excellent blog all about Marcos (and how to calculate your own) here: https://www.asweetpeachef.com/how-to-calculate-macros/
I hope this helps! -Jen
Valerie
Lacey, I find your articles really helpful. I have an autoimmune condition and my wife has heart issues. You have taught me more then the three dieticians I spoke to last year. I appreciate your help so much and will follow you in the future.