How can I speed up my metabolism?

Do some people have a faster metabolism than others?

Body size, age, gender and genes all play a role in determining your metabolic rate.
Muscle cells require more energy to maintain than fat cells, so people with a higher muscle to fat ratio tend to have a higher BMR.
As we get older, we tend to gain fat and lose muscle. This explains why the BMR tends to decrease with age.
In general, men tend to have a faster metabolism as they have more muscle mass, heavier bones and less body fat than women, which is why their daily calorie allowance is higher.

Am I fat because of a slow metabolism?

People who struggle to lose weight often blame a slow metabolism. However, numerous studies involving thousands of people worldwide have failed to find evidence to support the widely held belief that overweight people must have slower metabolic rates.
In fact, the opposite appears true: overweight people may actually have a higher metabolism than their leaner counterparts,reflecting the energy requirements of maintaining a larger body size. When you account for differences in body size and composition, there is a remarkable similarity in energy expenditure between individuals.

Can losing weight too fast slow my metabolism?

Crash diets and other calorie-restricted diets can reduce your BMR. With some diets, your body is forced to break down muscle to use for energy. The lower your muscle mass, the slower your metabolism. With less muscle and a slower metabolism, it then becomes a lot easier to put body fat back on after coming off the diet.
Aerobic activity
Aerobic exercise is the most efficient way to burn calories. You should aim to do 150 minutes of aerobic activity, such as walking, cycling and swimming, a week. You can achieve this target by doing 30 minutes five days a week and breaking down your activity sessions in chunks of 10 minutes. To lose weight, you are likely to need to do more than 150 minutes a week and make changes to your diet. Physical activity guidelines for adults.

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Understanding calories

Calories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. And that’s the key to a healthy weight.
A ‘kilocalorie’ is another word for what is commonly called a ‘calorie’, so 1,000 calories will be written as 1,000kcals.
Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2.
The label will usually tell you how many calories are contained in 100 grams or 100ml of the food or drink, so you can compare the calorie content of different products. Many labels will also state the number of calories in 'one portion' of the food. But remember that the manufacturer’s idea of 'one portion' may not be the same as yours, so there could be more calories in the portion you serve yourself.
You can use the calorie information to assess how a particular food fits into your daily calorie intake. As a guide, the average mans needs 2,500kcal (10,500kJ) to maintain his weight, and the average woman needs 2,000kcal (8,400kJ).
Some restuarants put calorie information on their menus, so you can also check calorie content of foods when eating out. Calories should be given per portion or per meal.
You can learn more in Food labels.

Checking the calories you use

The amount of calories people use by doing a certain physical activity varies depending on a range of factors, including size and age.
The more vigorously you do an activity, the more calories you will use. For example, fast walking will use more calories than walking at a moderate pace.

Losing weight

If you’re gaining weight, it usually means you’ve been regularly eating and drinking more calories than you've been using through normal bodily functions and physical activity.
To lose weight you have to tip that balance in the other direction. You must start to use more energy than you consume, and do this over a sustained period of time.
You can do this by making healthy changes to your diet so that you eat and drink fewer calories. Learn more in Food and diet.
The best approach is to combine these changes with increased physical activity. To see if your physical activity levels need a boost, use our interactive Fitness tool.
You can learn more about making healthy changes to your diet in our Lose weight section.
You can also talk to your GP or practice nurse and get more advice on achieving the right energy balance and losing weight.

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Very low calorie diets

If you’re trying to lose weight, eating healthily and being physically active are the key. In a few cases, though, a very low calorie diet (VLCD) could be the right choice. But these should only be followed for a limited time, so talk to your GP before you start. They can help to support you.
Achieving a healthy weight is all about striking the right balance between the energy that you put into your body, and the energy that you use.
To lose weight, you have to use more energy than you consume in food and drinks throughout the day.
You can do this by making healthy changes to your eating habits, and building more physical activity into your daily life. In many cases, this will be enough to achieve a healthy weight.
You can learn more about changing your diet in Healthy eating, and get advice on becoming more active in Fitness.
However, if you have made these changes already and the weight loss you’ve experienced has not resulted in a healthy weight, you may benefit from a very low calorie diet.
VLCDs are not available on prescription from the NHS, but are offered by a range of private organisations in England, at a cost. The proven benefits are short-lived; there is limited evidence of long-term benefit.
Before you begin a VLCD, make sure that it is the right choice for you. It’s also important that the diet you choose is safe, and that you follow it properly. That means talking to your GP for more advice.

What is a VLCD?

A very low calorie diet is any diet that involves eating 1,000 calories a day or fewer. It should only be undertaken for 12 continuous weeks, or intermittently – for example, every two or three days – along with a low calorie or normal diet.
The recommended daily calorie intake is 2,000 for women, and 2,500 for men. This means that VLCDs contain far fewer calories than most people need to be able to maintain a stable, healthy weight. For that reason, eating a very low calorie diet can cause more rapid weight loss than a conventional weight loss programme.
It’s important that VLCDs are only used by people who need them and that the diet is safe and followed properly. Cutting calories significantly can cause health problems such as gallstones, heart problems, and other issues associated with not getting the nutrition you need, such as tiredness and anaemia. A proper VLCD will ensure that you continue to get all the nutrients you need, and is typically followed under supervision, so that action can be taken if health problems occur.
In England, a range of private organisations sell very low calorie diet plans. During a typical VLCD the person undertaking the diet will stop eating all normal foods, and replace them with special drinks, soups, bars or porridge containing milk- , soy- or egg-based protein. The replacement foods are designed to contain all the nutrients that we need, while providing 1,000 calories a day or fewer.
The person undertaking the diet will also meet regularly with a trained member of staff from the organisation – usually called a counsellor or consultant – who will monitor their progress.

Who should use a VLCD?

VLCDs are only suitable for people who are very overweight (obese), and have remained very overweight despite making healthy changes to their diet and lifestyle.
Most people who want to lose weight do not need to eat a very low calorie diet.
However, it may be right for you if all three of the following statements apply to you:

• You have already made healthy changes to your diet and level of physical activity.
• You are still very overweight (your BMI is 30 or over).
• You are no longer losing weight.

VLCDs are not recommended for pregnant or breastfeeding women, and they are not suitable for children. Find out more about healthy eating in pregnancy.

How to use a VLCD

If you think a VLCD may be right for you, the first step is to talk to your GP. They can provide advice on whether a VLCD will help: they may measure your BMI and talk to you about other steps you’ve taken to lose weight. VLCDs are not suitable for people with certain health conditions, such as eating disorders and epilepsy, and your GP can also talk to you about this.
If your GP agrees that a VLCD is a good idea, the next step is to find a good provider of a VLCD. Your GP may be able to help with this, too.
At your first session, a counsellor from the VLCD organisation will talk to you about how the diet works, the weight loss you can expect and the side effects that may occur while you are on the diet. These are usually minor, and can include fatigue, diarrhoea, constipation and nausea.
Typically, you’ll be asked to keep a record of your weight loss and any side effects.
Your counsellor will refer you to a GP if you encounter any health problems during the diet.

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How to diet

Low-carb, the 5:2 diet, detox, cabbage soup ... there is no shortage of novelty diet programmes promising to make you lose weight fast.
The big question is do they work? Most do lead to fast – sometimes dramatic – weight loss, but only for the pounds to creep back on again at the end of the diet.
More worryingly, many fad diets are based on dodgy science or no research at all, prescribing eating practices that are unhealthy and can make you ill.
In 2011, the British Dietetic Association warned against following popular diets such as the Dukan diet, which it said was complicated, not based on scientific evidence and reportedly did not lead to long-term weight loss.
Below are some of the problems with fad diets, plus advice on healthy eating and how to lose weight healthily.

Five reasons to avoid fad diets

Many weight loss diets promise to help you lose weight quickly. Often, these diets focus only on short-term results, so you eventually end up putting the weight back on.
Here are five reasons why following the latest novelty diet may not be a good way to lose weight.

1. Some diets can make you ill

Many diets, especially crash diets, are geared to dramatically reducing the number of calories you consume. “Crash diets make you feel very unwell and unable to function properly,” says dietitian Ursula Arens. “Because they are nutritionally unbalanced, crash diets can lead to long-term poor health.” Find out how to start losing weight.

2. Excluding foods is dangerous

Some diets recommend cutting out certain foods, such as meat, fish, wheat or dairy products. Cutting out certain food groups altogether could prevent you from getting the important nutrients and vitamins that your body needs to function properly. You can lose weight without cutting out foods from your diet. The eatwell plate shows the different foods we should be eating.

3. Low-carb diets can be high in fat

Some diets, such as the Atkins diet, are very low in carbohydrates (for example pasta, bread and rice), which are an essential source of energy. While you may lose weight on these types of diets, they’re often high in protein and fat, which can make you ill. Low-carbohydrate diets can also cause side effects such as bad breath, headaches and constipation. “It has been suggested that the high protein content of these diets ‘dampens’ the appetite and feelings of hunger,” says Arens. Many low-carbohydrate diets allow you to eat foods high in saturated fat, such as butter, cheese and meat. Too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke.

4. Detox diets don’t work

Detox diets are based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things. However, there’s no evidence that toxins build up in our bodies. If they did, we would feel very ill. Detox diets may lead to weight loss because they involve restricting calories, cutting out certain foods altogether, such as wheat or dairy, and eating a very limited range of foods. “Detox diets do not work,” says Arens. “They are, in effect, a form of modified fasting.”

5. Cabbage soup, blood group, the 5:2 diet and other fad diets are often far-fetched

Some fad diets are based on eating a single food or meal, such as cabbage soup or raw foods. Others make far-fetched claims, for example that you should cut out certain foods from your diet based on your blood type. Intermittent fasting, which includes the increasingly popular 5:2 diet, is a pattern of eating where you eat normally five days a week, and fast on the other two days. Fans of the 5:2 diet say it can help you live longer and protect you against disease.
Often, there is little or no evidence to back up these claims and can be difficult to keep to in the long term. “If followed over long periods, these diets can be very unbalanced and bad for your health,” says Arens. “You may lose weight in the short term, but it’s much better to lose weight gradually and to be healthy.”

How to lose weight the healthy way

We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal everyday activities and exercise. Most adults need to eat less and get more active.
The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise. A few small alterations, such as eating less and choosing drinks that are lower in fat, sugar and alcohol, can help you to lose weight. There are also plenty of ways to make physical activity part of your life.
If you’re overweight, aim to lose about 5-10% of your starting weight by losing 0.5kg-1kg (1lb-2lb) a week. You should be able to lose this amount if you eat about 500 to 600 calories fewer a day than you need.
An average man needs about 2,500 calories a day and an average woman about 2,000 calories to stay the same weight.
Find out whether it's safe to lose weight fast.

Six ways to kickstart your healthy weight loss plan

Here are six simple things you can do to eat healthily and help you lose weight. You’ll find lots more tips and information in our Lose weight section.

• To reduce the amount of fat you eat, you could trim the fat off meat, drink skimmed or semi-skimmed milk instead of full fat, choose a reduced- or low-fat spread and replace cream with low-fat yoghurt. Find out about some more healthy food swaps.
• Eat wholegrain foods, such as wholemeal bread, brown rice and pasta. They’re digested more slowly than the white varieties, so will help you feel full for longer.
• Don’t skip breakfast. A healthy breakfast will give you the energy you need to start the day, and there’s some evidence that people who eat breakfast regularly are less likely to be overweight.
• Aim to eat at least five portions of a variety of fruit and vegetables a day. Learn more in Why 5 A DAY?
• If you feel like a snack, try having a drink first, such as a glass of water or cup of tea. Often we think we’re hungry when really we’re thirsty.
• Swap drinks that are high in calories for lower calorie alternatives. That means drinks that are lower in fat, sugars and alcohol. Swap a sugary fizzy drink for sparkling water with a slice of lemon. Don't forget that alcohol is high in calories, so cutting down on alcohol can help you to control your weight.

Exercise and weight loss

Regular physical activity will not only help you lose weight but could also reduce your risk of developing a serious illness. 
The amount of physical activity that is recommended depends on your age. Adults between 19 and 64 who are new to activity should aim to build up to 150 minutes of moderate-intensity aerobic activity a week. Learn more about physical activity guidelines for adults.

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Diet danger zones

Temptation is never far away when you're trying to lose weight. But if you plan ahead and maintain a flexible attitude, diet danger zones need not stop you achieving your target.

It's the moment someone trying to lose weight dreads: your friends are heading for a takeaway after a night out. What do you do?
You don't want to look like a killjoy, but you don't want to jeopardise the weight loss you've achieved so far either. 
Diet danger zones are everywhere: tiredness, stress and children's leftovers are just a few. Then there's alcohol: a drink or two not only contains extra calories, but can also make a fatty snack seem more appealing.
So how should you handle these situations?

Danger zone planning

"A little indulgence is fine," says nutritionist Lyndel Costain from the British Dietetic Association.
The trick is to ensure that indulgence doesn't become the norm. You can do that by being aware of the weight loss danger zones and planning ahead. 
And if you do slip up, remember that you can get back on track: there's no need to give up.

Know your eating triggers

Often, it's emotional triggers that lead to overeating.
Nicola Wraight, spokesperson for a major weight loss organisation, says the key is recognising your eating triggers.
"It's important to identify the specific emotions that initiate overeating and develop strategies to cope without using food," she says. "If you're stressed, try treating yourself to a manicure or going for a walk.
"There are also trigger environments like the cinema, where you can buy popcorn, chocolate and sweets. But you can minimise the likelihood of overeating by planning ahead and taking healthier snacks with you.
It's also important to remember that everyone is different when it comes to resisting such temptations.
"If you slip, remember that tomorrow is another day," says Nicola. "The changes you're making to your lifestyle will have long-term health benefits."

Be flexible

Planning ahead should not mean being rigid about weight loss.
According to Dr Mike Green, a specialist in the psychology of eating from Aston University, a flexible approach to controlling calories is much more sensible.
Dr Green explains that if you place extremely rigid restrictions on what you eat, you're more susceptible to a reckless moment where you slip from the diet, feel guilty and become tempted to give up altogether.
Instead, Dr Green recommends a different approach.
"If you find yourself in a situation where the pressure is on to eat that cake or snack, you don't have to refuse every time," he says. "But if you do eat the snack, limit what you have afterwards so that spread across a number of days, your calories are still reduced."
Learn more about eating well when you're out and about in Healthy eating out.
Get more weight loss advice in 12 successful diet tips.

It's your choice

When it comes to eating and drinking, you can always exercise choice.
"Stop, think and make a conscious choice before you eat," says Lyndel Costain. "Really choosing whether you eat something will stop you feeling deprived and reduce the risk of destructive 'all or nothing' thinking that says you must either stick to an extremely rigid diet, or no diet at all.
"View setbacks as learning opportunities that help you do things differently next time.
"Don't go it alone: find support and guidance. Talk to your GP if you feel you need additional support."
Learn more in Weight loss: how your GP can help.
Find out how other people are losing weight in our Weight Loss forum.

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Eight tips for healthy eating

The key to a healthy diet is to do the following

• Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

The eatwell plate

• To help you get the right balance of the five main food groups, take a look at the eatwell plate (PDF, 1.6Mb)
• To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can make you feel full for longer.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados.
For a healthier choice, use a just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.
Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk.
Food labels can help: use them to check how much sugar foods contain. More than 22.5g of sugar per 100g means that the food is high in sugar. Learn more in Sugars and Understanding food labels.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.
Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.
Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.
After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling.

Don't get thirsty

We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

More information

Learn more about healthy eating in A balanced diet, and read about the energy contained in food in Understanding calories.

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Healthy food swaps

 
Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet.

Making small changes to your diet is the healthiest and most achievable way to lose weight.
Your first step is to eat fewer foods high in calories, fat, salt and sugars and swap them for something healthier, including more fruit and vegetables.
Remember, small changes can add up to make a big overall difference to your diet.
Find out more in the eatwell plate about which foods you should be eating – and in what amounts – to achieve a balanced diet.

Food and drink swaps

Try these small changes when you have your next meal or drink, or when you open the kitchen cupboard or fridge looking for a snack. Once you've got started, try thinking of your own healthier swaps, too.
When buying pre-packed food, don't rely on the attractive promotional print on the wrapping, which can be misleading. Instead, learn to read the nutritional information when checking for calorie, fat, salt and sugar content.

Breakfast

• Swap from whole milk to semi-skimmed, 1% fat or even skimmed milk.
• Swap a sugar-coated breakfast cereal for a whole grain breakfast cereal such as porridge or shredded whole grain wheat cereal with no added sugar.
• Swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit, which counts towards one of your five a day.  
• Swap full-fat Greek yoghurt for lower-fat or fat-free Greek yoghurt, or natural low-fat yoghurt.

Lunch

• Swap white breads, bagels and muffins for whole grain varieties.
• Swap butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.
• Swap a tuna melt panini for a tuna salad sandwich on wholemeal bread without mayo.
• Swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese.

Dinner

• Swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes.
• Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk such as semi-skimmed, 1% fat or skimmed.
• Choose leaner cuts of meat: for example, swap streaky bacon for back bacon.
• Swap the frying pan for the grill when cooking meat.

Drinks

• Swap a coffee made with whole milk to a "skinny" coffee made with semi-skimmed or skimmed milk.
• Swap a cordial for a cordial with no added sugars.
• Swap a few of your sugary drinks for a glass of water.
• Swap a cola or fizzy drink with some 100% fruit juice (with no added sugar) mixed with soda water. 
• Swap hot chocolate made with whole milk and served with whipped cream for a hot chocolate made with skimmed milk and no cream.

Snacks

• Choose from these 10 surprising 100kcal snacks 
• Swap a blueberry muffin for a currant bun on its own or with some reduced fat spread.
• Swap yoghurt-coated raisins for plain raisins.
• Swap salted nuts for unsalted nuts.
• Swap cheese straws for rice cakes with lower-fat cream cheese.

More information

Download the weight loss plan, a 12-week guide combining advice on healthier eating and physical activity.
Learn the basics of a healthy diet in Eight tips for healthy eating.
Get started on reaching a healthy weight in Start losing weight.
Find healthy recipes for your family in Healthy recipes.

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