Stimulate Metabolism – 19 Proven and Effective Ways!

How can I stimulate my metabolism ? That is certainly one of the most frequently asked questions that we receive. Regardless of whether you want to lose weight quickly , increase your energy level or want to freeze less – an adaptable metabolism is crucial for this.

Our metabolism describes all biochemical reactions in our body. In order to achieve the stated goals, an increase in the energy metabolism is aimed in particular .

In the vernacular, it is usually spoken of a dormant metabolism. But is that even possible? Can the metabolism really fall asleep and can we even influence it?

Before we start with practical tips, you will receive, as usual, a short theoretical introduction that will help you to get to know your metabolism better.

Stimulate Metabolism – What is Metabolism?

From a global perspective, metabolism is a process that takes place in nature and even in the entire universe at all times: the exchange between different chemical elements that migrate from one compound to another.

At the level of your body, metabolism represents ” the entire chemical and physical processes involved in converting chemical substances or substrates (e.g. food and oxygen ) into intermediate products (metabolites) and end products in the organism of living beings. ”

The metabolism is, so to speak, the biochemical engine that keeps you alive! It is the sum of all chemical reactions in your body.

A distinction is made between the building metabolism and the energy metabolism . The former denotes the build-up, breakdown and maintenance of body substance, the latter is characterized by energy production and energy consumption. Your metabolism is influenced by enzymes that stimulate and control chemical reactions.

Basically, the metabolism in your body is always active. Only when death occurs do only degrading processes take place – your substances change hands.

But as long as you are alive, stimulating the metabolism makes perfect sense.

For example, if you manage to accelerate your building metabolism, this can have the following advantages for you:

  • Healthier skin
  • Strong bones
  • Faster wound healing
  • Less inflammation
  • More muscles

If you increase your energy metabolism, you can benefit from:

  • More productivity
  • Higher concentration
  • Better stamina
  • More power
  • Less body fat
  • Stronger immune system

Can the metabolism fall asleep?

As mentioned earlier, your metabolism can’t really shut down to zero. Only in the event of death do only degrading processes take place, which are taken over by other organisms.

As long as your heart is beating, your metabolism is also active. The measure for this is the metabolic rate , which describes the energy turnover of the organism per unit of time. This measure characterizes the basal metabolic rate (energy metabolism).

So when we talk about an asleep metabolism, we usually mean poor energy supply and utilization. The reasons for this are in 90% of cases:

  • Hypothyroidism
  • High body fat percentage
  • Low muscle mass
  • Nutrient deficiency such as vitamin D deficiency , vitamin B deficiency or magnesium deficiency
  • Poor blood circulation
  • Bad sleep

Disturbances in certain metabolic systems can lead to different problems. These include:

  • Obesity
  • fatigue
  • Listlessness
  • Lack of concentration
  • Inflammation
  • Constant freezing
  • bad complexion

Stimulate metabolism to lose weight and burn fat

Most of the people who want to get their metabolism going have a desire to reduce body fat and lose weight.

To make it a little easier at first, let’s assume the following simplified calculation:

Losing weight succeeds if the calorie consumption exceeds the calorie intake over a longer period of time.

If you take a close look at this calculation, you will notice that we have two options:

  • A) Lower your calorie intake.
  • B) Increase calorie consumption.

Variant A is mostly achieved through diets and changes in diet. You will find lots of instructions here for this: Atkins Diet , Clean Eating , Intermittent Fasting , Paleo Diet .

The actual stimulation of the metabolism is hidden behind variant B. By increasing the energy metabolism, there is an increased energy consumption, which is supposed to melt the love handles.

This is very possible through exercise and environmental stimuli, but also through diet.

By the way: Eating less is not always the right way to go because our body needs important messenger substances such as vitamins  and  minerals for metabolism.

Tip: do a blood test and correct nutrient deficiencies

You are probably wondering why the blood test is mentioned first. As you have already learned, messenger substances and enzymes are particularly important to ensure the functioning of our metabolism. Substances such as vitamin D, magnesium or iron are indispensable when it comes to gaining energy and burning off excess calories.

So the easiest tip is to do your blood tests first. A magnesium deficit can, for example, paralyze the production of energy in the mitochondria .

Nutritional deficiencies can negatively affect the metabolism. A blood test helps to keep the values ​​in the optimum range.

Blood tests can now be carried out conveniently and cheaply from home . Lykon , for example, offers the myHealth and Fitness blood test *, with which up to 18 important blood values can be analyzed.

Depending on the variant, it includes, among other things

  • Magnesium,
  • Vitamin D,
  • itamin B12,
  • Cortisol,
  • Omega 3 as well
  • Schildrüsenhormone.

With the results of the  Lykon blood test, you can easily identify nutrient deficiencies. You will also receive an overview with individual nutritional recommendations to improve your blood values.

In the end, you offer your body the building blocks it needs to function – it can be that simple.

For our readers we have a discount campaign with Lykon with a 15% discount , ie you save 30 euros on the purchase of the fitness blood test. Use our discount code GESUND15  – you can test it here *.

Proven nutrition tips to stimulate the metabolism

In the following you will find tried and tested tips to get your metabolism going. The main aim is to increase energy consumption and mobilize important messenger substances.

A healthy diet is and will remain the gold standard for a healthy metabolism.

8 foods that stimulate the metabolism

You can incorporate the following foods into your diet on a daily basis. They help you to keep your metabolism going.

1. Ginger

We have all felt the effect of ginger and ginger tea . Immediately after consumption, our body begins to produce heat – a sure sign that the metabolism is ramping up. Ginger also has a positive influence on fat metabolism. 1

2. cinnamon

Cinnamon can help reduce the metabolic imbalances caused by metabolic syndrome. Here is cinnamon hypoglycemic properties, thereby improving our Glukosestoffwechsel.² For particularly Ceylon cinnamon is recommended. 

3. Green tea

Green tea can increase the daily energy expenditure by approx. 4.7%, which is shown in a study by Hursel et al. (2011) was observed. This is due to the contained caffeine, but also polyphenols such as catechins. 3

4. Coffee

The caffeine in coffee can help increase fat burning by up to 29% over a period of up to 3 hours. Good coffee in moderation is very healthy and can support your metabolism well. 4th

5. Hot spices

Hot spices like pepper and chilli contain capsaicin. This substance can help burn more calories. It stimulates thermogenesis in the body (heat generation) so that you produce more energy, which then “fizzles out” in heat. 5

6. High protein foods

The metabolism is controlled by numerous enzymes, which in turn consist of amino acids. You get these building blocks from protein-rich food, such as meat, fish, eggs or nuts . If you do not consume enough protein, it can happen that certain enzymes are impaired in their function. A slow metabolism is a possible consequence. 6th

7. Cold water

An often neglected tip is to simply drink a large glass of cold water. Studies have shown that drinking 0.5 liters of water (below 20 °) can increase your metabolism by up to 30% for an hour. 16

8. Good fats

At first it sounds absurd that fats can increase our metabolism. But a healthy fatty acid profile with a good omega-3 to omega-6 ratio can improve our metabolism.

One study showed that subjects who consumed up to three grams of omega-3 for 12 weeks were able to increase their metabolic rate by an average of 5.3% .

Incidentally, 80% of the population have a poor omega-3 to omega-6 ratio. Reason enough to pay attention to an appropriate supply. A high-quality recommendation for every day is the Omega-3 Total from NORSAN.

Tip: With the discount code EM803 you save 15% on your first order.

>>> Product recommendation : Omega-3 Total from NORSAN *

3 nutrients that stimulate the metabolism

Below you will find some nutrients that can stimulate the metabolism – by supporting the energy metabolism, transport and the mitochondria:

1. Magnesium

The vast majority of the enzymes involved in glycolysis, the citrate cycle, and the respiratory chain are magnesium dependent . These main engines of our energy metabolism stall when you have a magnesium deficiency. Make sure that your cells are adequately supplied with magnesium by eating well or supplementing it. 7th

We recommend around 300 to 500 mg per day (in addition to foods rich in magnesium). We recommend these magnesium capsules from edubily *.

2. Carnitine

We have already described L-carnitine in a large review article. The protein is considered a fat metabolism booster, increases our metabolic flexibility, our endurance and recovery ability. In the mitochondria, it acts as the most important switch for burning fat. 8th 

We recommend about 2 – 3 grams of L-carnitine per day. A very effective combination is this acetyl L-carnitine from edubily *.

3. L-arginine and citrulline

L-arginine dilates blood vessels and improves blood flow. 9  

The improved blood circulation leads to more available energy and better endurance performance. This can increase the energy metabolism.

Tip: Citrulline is the preliminary stage of arginine and ensures a better increase in arginine values ​​than arginine itself. Here, too, the product from edubily: Citrulline Plus * is recommended .

 

6 activities and habits to stimulate the metabolism

Sport and exercise are particularly effective in increasing energy consumption. But simple everyday activities and habits also help your metabolism on the jumps.

Exercises for large muscle groups are especially effective.

1. Interval training (Tabata training or sprints)

Interval training gives you a strong metabolic kick. Tabata training and short sprints are well suited .

Many studies have shown that the short and crisp workouts increase the metabolic rate for several hours. 10

2. Weight training

Strength training and Crossfit can increase the metabolic rate both in the short and long term.

This happens on the one hand through the direct energy consumption during training and on the other hand indirectly through the build-up of muscle mass and the associated higher basal metabolic rate. 11th 

Strength exercises are good for the large muscle groups such as legs and back, which consume more energy. Here you will find good ideas: Weight training at home .

3. Everyday activity (standing, stairs, bike instead of car)

When standing, significantly more muscles are involved, which increases energy consumption. Your metabolism therefore has to use more calories. 12th

Other possibilities exist in using the stairs or the bicycle.

4. Cold training

The effects of cold activate the brown adipose tissue. This is particularly metabolically active and reacts with the production of heat. 13th

Cold showering or even more effective ice bathing are recommended (see Wim Hof ​​method ).

5. Get a good night’s sleep

Bad sleep can lead to impaired metabolism. This disrupts certain hormonal reactions. Examples of these are the hunger hormones ghrelin and leptin , which indicate that we are full. 15th

6. Time in nature

Nature offers many ways to stimulate your metabolism. Sunlight , fresh air, temperature influences and also grounding cause our cells to celebrate a feast of joy . Our bodies are built for nature and function best in a natural environment.

We spend far too much time in closed rooms – closed off from natural stimuli. Therefore, the most effective tip is to spend at least 60 minutes outdoors per day ( forest bathing is particularly effective).

3 recipes to stimulate your metabolism

Here you will find three recipes that will help you to stimulate your metabolism.

Quick and spicy chili soup

 

Ingredients:

  • 1 packet of pureed tomatoes
  • 1 tbsp coconut oil
  • a pinch of pepper
  • a pinch of chilli
  • a pinch of hot paprika
  • a pinch of salt

Preparation:

Mix all ingredients in a saucepan and bring them to a boil briefly.

Alternatively, you can try our exotic coconut pumpkin soup . It takes a little longer to prepare, but it is a culinary highlight!

Chilli-ginger-salmon with spinach

Ingredients:

  • 2 Wildlachsfilets
  • 200 g baby spinach
  • 2 cm grated ginger
  • 1 pressed garlic clove
  • a pinch of chilli
  • ½ teaspoon sweet paprika powder
  • 2 THE Ölivenöl
  • 1 pinch of salt and pepper

Preparation:

Mix the olive oil , chilli, paprika, ginger, salt, pepper and garlic into a spicy marinade and coat the salmon with it. Fry it on both sides for about 3 – 5 minutes and serve it on the freshest possible spinach.

The salmon contains a lot of protein, the spinach important magnesium and citrulline – ingredients that stimulate and support your metabolism. In general, the combination of protein-rich ingredients, green vegetables and hot spices is highly recommended if you want to stimulate your metabolism.

Tea with ginger, cinnamon, honey and lemon

Ingredients:

  • 200 ml of water
  • 2 cm ginger in slices
  • 1/2 cinnamon stick
  • 1 teaspoon honey
  • Lemon splash

Preparation:

Pour boiling water over the ginger and cinnamon stick and let the tea steep for 10 minutes, covered. Then add honey and lemon and enjoy the tea.

Conclusion – stimulating the metabolism is possible and effective

Many systems have to interact in your body so that all processes run optimally. There are a number of levers that allow us to intervene in these systems. A good basis is given if you eat healthily, exercise daily, spend time in nature and regenerate yourself well.

It will always come down to these points in the end. Your metabolism depends on what you give it (food, light) and how you use it (movement, relaxation). If there is a balance between these processes, then there is a high probability that your body is healthy.

You can recognize this in your fitness (a lot of energy, no excess weight = energy metabolism) and your body structure (stable bones, good muscles, beautiful skin = building metabolism). If not, the tips will surely help you stimulate your metabolism!

More articles that might interest you

  • Leptin, the master hormone in metabolism (and why diets fail)
  • Magnesium – the mineral for energy and a good metabolism!
  • Maitake (Grifola frondosa) – The mushroom for a healthy metabolism
  • Healthy sleep – with these tips you will sleep better immediately!
  • How much protein a day is optimal and healthy?
  • Why am i not losing weight?

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