Your metabolism is the chemical engine that keeps you alive.
The speed at which it runs varies by individual. Those with a slow metabolism tend to have more leftover fuel (calories), which gets stored as fat.
On the other hand, those with a fast metabolism burn more calories and are less likely to accumulate a lot of fat.
This is a review of why some people have a fast metabolism and how you can speed up your metabolism to burn more calories.
What Is Metabolism?
Metabolism is a term that collectively refers to all the chemical processes in your body. The faster your metabolism, the more calories your body needs.
This is the reason some people can eat a lot without gaining weight, while others seem to need less to accumulate fat.
The “speed of metabolism” is commonly known as metabolic rate. It’s the number of calories you burn in a given amount of time, also known as calorie expenditure.
Metabolic rate can be divided into several categories:
- Basal metabolic rate (BMR): Your metabolic rate when you are asleep or at deep rest. It is the minimum metabolic rate needed to keep your body warm, lungs breathing, heart pumping and brain ticking.
- Resting metabolic rate (RMR): The minimum metabolic rate required to keep you alive and functioning while at rest. On average, it accounts for up to 50–75% of total calorie expenditure (1).
- Thermic effect of food (TEF): The number of calories burned when your body is digesting and processing food. The rise in metabolic rate after meals usually represents about 10% of total energy expenditure (2).
- Thermic effect of exercise (TEE): The number of calories burned during exercise.
- Non-exercise activity thermogenesis (NEAT): The number of calories burned during activities other than exercise. This includes fidgeting, changing posture, standing and walking around (3).
Summary: Metabolic rate is also known as calorie expenditure. It is the number of calories used by the body in a given amount of time.
What Factors Affect Metabolic Rate?
Numerous factors affect your metabolic rate. To name a few, these include:
- Age: The older you get, the slower your metabolic rate becomes. This is one of the reasons people tend to gain weight as they age (4).
- Muscle mass: The greater your muscle mass, the more calories you burn (5).
- Body size: The bigger you are, the more calories you burn (6).
- Environmental temperature: When your body is exposed to cold, it needs to burn more calories to prevent your body temperature from falling (7).
- Physical activity: All body movements require calories. The more active you are, the more calories you’ll burn. Your metabolism will speed up accordingly (8).
- Hormone disorders: Cushing’s syndrome and hypothyroidism slow down metabolic rate and increase the risk of weight gain (9).
Summary: Multiple factors affect metabolic rate, or the number of calories burned. These include age, muscle mass, body size and physical activity.
Are Some People Born With a Fast Metabolism?
Metabolic rates vary between people, even when they are newborns.
In other words, some people are born with a faster metabolism than others.
One thing is clear — not everyone is created equal when it comes to metabolic rate.
Most of this variation is due to people’s age, as well as their environment and behavior. However, the role of genetics in these individual differences needs to be studied further.
Summary: Metabolic rates vary by individual, even among infants. However, it is unclear how much of this variation is due to genetics.
Metabolic adaptation, also known as adaptive thermogenesis or “starvation mode,” may also play an important role in the development of obesity.
Starvation mode is the body’s response to a calorie deficit. When your body doesn’t get enough food, it tries to compensate by reducing its metabolic rate and the number of calories it burns.
Summary: Metabolic adaptation or starvation mode is when metabolic rate slows down during a calorie-reduced diet or a fast. It varies between people and tends to be more pronounced among obese individuals.
Can You Speed up Your Metabolism to Lose Weight?
Fortunately, there are multiple ways you can do this. Below are eight simple methods.
1. Move Your Body
All body movement burns calories. The more active you are, the higher your metabolic rate becomes.
Even very basic activity, such as standing up regularly, walking around or doing household tasks, makes a major difference in the long run.
This boost in metabolic rate is technically known as non-exercise activity thermogenesis (NEAT).
There are several ways in which you can boost your NEAT. If you spend a lot of time sitting, here are a few strategies:
- Stand up regularly and walk around
- Take the stairs whenever possible
- Do household tasks
- Fidget, such as bouncing your legs or tapping your fingers
- Chew calorie-free gum (30)
- Use a standing desk (31)
Another study showed that spending one afternoon standing burned an extra 174 calories, compared to sitting (33).
Even seemingly insignificant activities like typing may increase your metabolic rate by 8%, compared to doing nothing (32).
In the same way, fidgeting can make a significant difference (34).
One study found people who sat motionless for 20 minutes temporarily increased their calorie expenditure by 4%, compared to when they lay motionless. In contrast, fidgeting while seated increased calorie expenditure by a whopping 54% (35).
Regular exercise is highly recommended for anyone who wants to lose weight or improve their health. But even light activities like walking around, doing household tasks or fidgeting, can give you an advantage in the long run.
Summary: The more you move your body, the greater your metabolic rate becomes. If you have a desk job, you can improve your metabolic rate by walking around regularly, chewing gum or using a standing desk.
2. Do High-Intensity Workouts
One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity interval training (HIIT).
HIIT is when exercise involves quick and very intense bouts of activity, such as sprints or fast push-ups.
Summary: High-intensity interval training is one of the most effective ways to boost your metabolic rate and burn more calories.
3. Strength Train
In addition to the direct effect of the exercise itself, strength exercises promote the growth of muscle mass.
One study showed that doing strength exercises for 11 minutes a day, three times per week, resulted in an average increase of 7.4% in resting metabolic rate after half a year. This translated into an additional 125 calories burned per day (40).
In fact, a study in overweight women showed doing strength exercises on a low-calorie diet of 800 calories daily prevented decreases in muscle mass and metabolic rate, compared to those who didn’t exercise or only did aerobic exercise (46).
Summary: Strength training can increase metabolic rate by promoting the growth of muscle mass. It may even counteract the drop in metabolic rate associated with aging and low-calorie diets.
4. Eat Protein
Eating adequate amounts of protein is essential if you want to build or maintain your muscle mass. But dietary protein also has other important qualities.
In fact, protein increases metabolic rate by 20–30%, whereas carbs and fat cause a 3–10% increase or less (48).
The TEF is highest in the morning, or during the first few hours after you wake up. For this reason, eating a large proportion of your daily calories early in the day can maximize the effect (52, 53).
Summary: Eating adequate amounts of protein is essential to increasing or maintaining your muscle mass and metabolic rate.
5. Don’t Starve Yourself
While eating less is a key weight loss method, eating too little is usually counterproductive in the long term.
The thing is, calorie restriction causes a decrease in your metabolic rate, or the number of calories burned.
This effect is known as the “starvation response” or metabolic adaptation. It is the body’s way of warding off potential starvation and death.
Studies in obese people suggest that the starvation response may significantly reduce the number of calories burned. For instance, one study suggests this slowdown in metabolic rate spares up to 504 calories per day (60, 61).
Summary: Sustained calorie restriction slows down your metabolic rate. This effect has been dubbed the “starvation response.”
6. Drink Water
Temporarily boosting your metabolic rate doesn’t have to be complicated. It’s as simple as going for a walk or drinking a glass of cold water.
Drinking cold water has an even greater effect than warm water, as this requires the body to warm it up to body temperature.
Studies on this phenomenon have provided varying results. About 16 ounces (half a liter) of cold water may cause anywhere between a 5–30% increase in the number of calories burned for 60–90 minutes afterward (64, 66, 67, 68).
It seems that increasing your water consumption is also beneficial for your waistline. Several studies show that drinking 34–50 ounces (1–1.5 liters) of water daily may lead to significant weight loss over time (64, 69).
You can maximize the benefits by drinking water before meals, as it also fills you up and reduces calorie intake (70).
Summary: Drinking more water improves your metabolic rate and may even cause weight loss over time. Cold water is the most effective.
7. Drink Caffeinated Beverages
For weight loss purposes, sugar-free beverages like plain black coffee are best. Like water, cold coffee may be even more advantageous.
Summary: Drinking caffeinated beverages may temporarily increase your metabolic rate.
8. Get Good Sleep
One study showed that metabolic rate decreased by 2.6% when healthy adults slept for only four hours per night for five days in a row (77).
Another five-week study found that sustained sleep disruption, along with irregular sleeping times, reduced resting metabolic rate by 8%, on average (78).
Summary: Lack of sleep and poor sleep quality may suppress your metabolic rate. For a healthy metabolism, you should aim to get enough high-quality sleep.
Take Home Message
Although your basal metabolic rate is largely beyond your control, there are various ways to increase the number of calories you burn.
The strategies mentioned in this article can give you a significant advantage in your battle against the bulge.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Help us create more awareness! Please SHARE this article...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.