How to speed up your metabolism?

One of the functions of metabolism is to transform the calories from the food we consume into energy, so that we can survive and carry out our daily activities.

When our metabolism is faster, the body spends more calories, even when at rest: the well-known basal metabolism; that is, the energy that our body requires daily to function without any type of additional activity beyond the essential functions (those that remain active while we sleep, e.g. breathing). How to speed it up?

1. Build muscle. Lifting weights generates an increase in muscle mass and muscle is a metabolically active tissue. This means that it requires quite a few calories JUST to maintain itself. Basal metabolism (daily energy expenditure) is directly related to the amount of muscle: the more muscle the greater the basal metabolism and that is where the key to the matter is: you will burn more calories doing the same thing.
2. Do HIIT cardio. After high-intensity training, the metabolic rate remains elevated in relation to resting values; the excess oxygen consumed post training is greater and this is proportional to energy expenditure; so the body, while returning to its balanced state, uses more calories.
3. Do not abuse LISS or moderate cardio. Excess of this causes muscle wasting and therefore slows down the metabolism.
4. Prioritize protein and fiber consumption. Our body takes longer and requires more energy to break down and digest protein and fiber. This is because its thermogenic effect (the amount of heat the body needs to digest food) is around 30%, while in fats it is 2-3% and in carbohydrates it is 6-8%. In addition, protein promotes muscle reconstruction.
5. Avoid excessively restrictive and very prolonged diets. This type of diet causes an accelerated loss of muscle mass, so your body will need fewer and fewer calories to maintain itself and, therefore, your metabolism will be slower.
6. Have good sleep and stress habits.