Often, people who don’t gain weight regardless of how and what they eat, brag about having a high metabolism, but what does that really mean? Simply put, metabolism is a set of chemical reactions that occur inside the body so that our cells stay alive and energised. How do you incerase metabolism? A high metabolic rate burns off excess calories, helping one become lean and fit. An elevated metabolic rate is also good, as it boosts the immune system.

Is it possible to increase metabolism naturally? These simple lifestyle changes will rev it up and ensure you burn calories faster!

1. Go for high intensity interval training

One of the top fitness trends of 2016, high intensity interval training (HIIT) refers to a workout characterised by bursts of intense activity followed by a span of moderate activity. For example, running at top speed for a minute followed by two minutes of walking—and repeating this process for 15 minutes—qualifies as HIIT. Not only does the body burn calories during the workout, but also for hours after it; thus, boosting one’s metabolism.

2. Don’t miss regular strength training  

Lifting weights is highly effective in raising metabolic rates. It works like HIIT; while the training itself burns several calories, the recovery period that follows a session of heavy weight lifting, ensures that your metabolic rate stays elevated for several hours. The muscle development also results in increased metabolic activity.   

3. Make sure you get enough protein

A protein-rich meal raises the metabolic rate through thermogenesis, the production of heat in the human body. Including proteins in your diet raises body temperature, leading to a higher metabolic rate. The mechanism isn’t very different from how automobile engines work: an engine that is warmed up runs smoother than an engine that isn’t. So begin your day with a high-protein breakfast and up your content with a protein powder, if you need to.

4. Include capsicum, chillies, green tea & coffee in your diet

Consuming capsicum, chillies, green tea and coffee raises the body temperature, upping the metabolic rate through thermogenesis. But while these foods and beverages help you attain a healthy metabolism, excessive consumption can be detrimental. Levels of tolerance to these foods can differ among individuals.

5. Drink plenty of cold water

While most of us think warm water will melt fat, sufficient amounts of cold or room temperature water actually boosts metabolic rate. How? Cold water leads the body to expend energy on bringing the water temperature up to the level of body temperature, resulting in calorie burn. In contrast, warm water isn’t effective since the water temperature is already hovering close to the body temperature.

6. Get ample amount of good quality sleep

Good sleep is one of the four pillars of a healthy lifestyle, and is critical to one’s well being. The body cannot function well without adequate rest and recovery. Tired muscles due to lack of sleep don’t work as well as they should, resulting in compromised metabolic rate.

While it’s true that the metabolic rate is influenced by factors like your genes, age, gender and body type, it is not independent of your lifestyle. These small lifestyle changes can lead to increased metabolic activity, preventing you from weight gain and protecting you from illnesses.

Apart from these lifestyle changes, you can also try yoga moves and specific foods that will fire up your metabolism.