Easy Ways to Boost Your Metabolism (Backed by Science)
Ways to Boost Your Metabolism:
- What does it mean to have a high metabolism? In short, your metabolism determines how quickly your body burns calories and turns them into energy.
- When you have a high metabolism, you burn more calories than someone with a lower metabolism, which can help you lose weight at an optimal rate.
- While there are plenty of things that can influence your metabolic rate (including the genes you inherited from your parents), there are still some things you can do to boost your own metabolism and improve how fast your body burns calories.
- Here are 8 scientifically-backed ways to boost your metabolism so you can lose weight faster and easier than ever before!
1. Track your calorie intake
One of the most important things you can do to boost your metabolism is to track your calorie intake.
This will help you make sure you’re eating enough to support your body’s needs. There are a few different ways to track your calories, including:
- Using a food journal or tracking app
- Weighing and measuring your food
- Working with a nutritionist to create a personalized plan that meets your goals
- Keeping an eye on how much weight you gain/lose over time so that you know when it’s time to adjust your diet and exercise routine
- Keeping track of any changes in strength, mood, sleep quality, etc.
2. Eat more protein
If you want to boost your metabolism, one of the best things you can do is eat more protein. That’s because protein has a high thermic effect, meaning your body burns a lot of calories just digesting it.
Plus, protein is essential for building and maintaining muscle mass, which further helps boost your metabolism. Protein-rich foods include beef, chicken, pork, seafood, eggs, milk and cheese. Don’t forget to keep those carbs in check:
Protein doesn’t have any dietary fiber or sugar like carbohydrates do. So if you want to maintain a healthy weight while still eating plenty of protein-rich foods like meat and eggs as part of your diet plan, be sure to balance out these proteins with carbs from fruits and vegetables.
3. Drink water before meals
A small study showed that drinking 16 ounces of water before each meal may help boost your metabolism.
In the study, participants who drank water before meals lost an average of 44% more weight over a 12-week period than those who didn’t drink any water.
Plus, those who drank water before meals had an increased feeling of fullness and ate fewer calories at each meal. And we all know that staying hydrated is important for our overall health.
So if you’re looking to boost your metabolism, start by drinking a glass or two of water before each meal. You’ll not only feel fuller but you’ll also eat less and lose weight in the process!
4. Don’t skip breakfast
A lot of people think that skipping breakfast will help them lose weight. But this isn’t the case. In fact, studies have shown that people who skip breakfast are more likely to be overweight.
Breakfast helps to jumpstart your metabolism and keeps you from overeating later in the day. You can make a smoothie with milk or yogurt and fruits like blueberries or strawberries.
There are also protein shakes that come with cereals like rice crispies or oats which can also work as a good start for the day.
A protein-rich diet: Protein is an important macronutrient for muscle building and maintaining metabolic rate.
There are different types of proteins like whey powder, soy, eggs, salmon etc., which should be consumed according to body type – i.e., if you want build muscle then go for animal sources while if it is just about maintenance then plant sources would suffice too!
5. Get more sleep
A good night’s sleep is important for many reasons. It can help you stay focused and productive during the day, and it can also help your body recover from physical activity.
Plus, getting enough sleep is essential for maintaining a healthy weight. But did you know that sleep can also boost your metabolism?
One study found that when people were deprived of sleep, their bodies didn’t produce as much heat as they normally would; this is called insensible heat loss.
If your body doesn’t generate enough heat when you’re sleeping, then it’ll conserve energy instead of trying to keep warm.
The same study found that low levels of metabolic rate might be one reason why people who are chronically underslept are more likely to gain weight than those who are well-rested.
In other words: make sure you get enough shut-eye!
6. Avoid processed foods
Processed foods are packed with sugar, unhealthy fats, and salt. These ingredients can lead to weight gain and other health problems.
To avoid processed foods, try to eat more whole foods. Whole foods are nutritious and contain fewer calories than processed foods.
Plus, they’re often more filling, so you’ll be less likely to overeat. If you find yourself craving a salty snack, reach for a banana instead of chips or pretzels.
Exercise: It’s been shown that physical activity boosts your metabolism by up to 15%. You don’t need an hour-long workout everyday – just walking is enough to reap the benefits!
Try parking in the farthest spot from your destination, or taking the stairs at work. Sleep: Sleep deprivation slows down your metabolism and leads to obesity.
Get 7-9 hours of sleep every night if possible. Also make sure your bedroom is dark, cool, and quiet before bedtime.
7. Spice it up!
Just like with any other food, consuming spices can help increase your metabolism. Not only do they add flavor to your meals, but they also help you burn more calories.
Capsaicin, the compound that makes peppers hot, has been shown to increase thermogenesis, or heat production in the body.
One study showed that people who ate a capsaicin-rich diet burned more calories than those who didn’t. Adding just a pinch of black pepper to your meals can help boost your metabolism and fat burning. Plus, it’s inexpensive!
Other sources of capsaicin include cayenne, chile powder, paprika, and chili sauce. If spicy foods aren’t for you, don’t worry – just opt for herbs such as basil, oregano and thyme!
8. Exercise at least 30 minutes a day, 5 days a week
Regular exercise is one of the best things you can do for your health. It has numerous benefits, including improving your metabolism.
In fact, research has shown that people who exercise regularly have higher metabolic rates than those who don’t. And the more active you are, the higher your metabolic rate will be.
One study found that each additional hour of moderate-intensity activity per week increases a person’s resting metabolic rate by 16%. For example, if you work out for an extra 2 hours per week, your resting metabolic rate would increase from 1300 kcal/day to 1600 kcal/day.
A simple way to get more physical activity into your day is with walking – it doesn’t require any equipment and it burns a lot of calories in a short amount of time.