Metabolism refers to the processes by which the body converts food into energy and sustains vital activities. Factors such as age, muscle mass, activity level, and hormones can influence metabolic rate. To support a healthy metabolism, consider adjusting these habits:

Increase protein in each meal

According to Healthline, eating can temporarily increase energy expenditure for several hours. This phenomenon is called the thermic effect of food (TEF), which is the energy the body uses to digest, absorb, and metabolize food. Protein produces the highest TEF, so a high-protein diet can increase post-meal energy expenditure. Protein-rich foods include fatty fish, skinless poultry, lean pork or beef, eggs, and legumes.

Eggs, rich in protein, promote satiety and support muscle growth. Bui Thuy

Eggs, rich in protein, promote satiety and support muscle growth. Bui Thuy

Engage in high-intensity exercise

High-intensity interval training (HIIT) involves short bursts of intense activity interspersed with periods of rest or light exercise. This form of training can increase energy expenditure during and after a workout. Regular exercise, especially strength training, helps build and maintain muscle mass. Muscle tissue burns more energy than fat tissue even at rest, so maintaining muscle mass can contribute to increased daily energy expenditure. In addition to weightlifting, you can run sprints, do HIIT, aerobics, or dance.

Stand more

Excessive sitting reduces energy expenditure and can contribute to weight gain, while negatively impacting health. According to Eating Well, standing or walking regularly throughout the day is linked to weight loss, reduced body fat, waist circumference, and blood pressure, as well as a lower risk of cardiovascular metabolic issues. If you have an office job, stand up every 30-60 minutes, walk around the office, go to the restroom, or get water for a few minutes. Standing meetings or walking conversations also help reduce continuous sitting time.

Drink green tea and coffee

Caffeine and antioxidants in green tea can convert some stored body fat into free fatty acids. This can indirectly increase fat burning. Green tea can support gut health, a crucial factor influencing metabolism. Coffee, rich in caffeine, can stimulate the body to release neurotransmitters like epinephrine, which helps regulate how the body processes fat.

Get enough sleep

Lack of sleep and poor sleep quality can affect levels of ghrelin (a hunger-stimulating hormone) and leptin (a satiety hormone). This may explain why sleep-deprived individuals often feel hungry, tend to eat at night, and gain weight more easily. Poor sleep quality can also reduce the body's ability to metabolize fat, contributing to fat accumulation, especially in the abdominal area.

Anh Chi (Compiled)