Your metabolism is the rate in which your body burns calories for energy. If you’re struggling to lose weight and are worried you have a slow metabolism, there are natural and effective ways to boost metabolism. When you have a high metabolism, this can make it easier to both lose weight and keep it off. While some aspects are determined by our genes, some of it can be modified through our habits.
Here are 7 research-backed ways on how to speed up metabolism:
1. Eat More Protein
If you’re wondering what foods boost your metabolism, high protein foods win the prize. This is because your body burns 20-30% more calories from protein than it does from eating fat and carbs. This increased calorie burn is known as the thermic effect of food (TEF), and a higher TEF helps to raise metabolism. Thermogenic high protein foods in the diet also help maintain lean muscle mass, which can increase metabolism.
On top of that, protein is also super filling, and so having it with every meal helps curb cravings. Include high protein foods in your daily diet such as skinless chicken breast, fish, turkey, tofu, eggs, Greek yogurt, cottage cheese, beans, lentils, nuts, and seeds.
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2. Do More HIIT exercises
HIIT workouts, or high-intensity interval training workouts, are one of the best ways to speed up metabolism. HIIT workouts involve alternating between intense bursts of activity and periods of less-intense activity. Engaging in these intervals is shown to be highly effective in burning belly fat. The best part is, that spending 20 minutes doing a HIIT session can actually burn more calories than a longer, steady-paced cardio session. Incorporate HIIT exercises 2-3 times per week for at least 20 minutes to maximize your calorie burn.
3. Drink Coffee
Coffee lovers rejoice! Coffee is another natural metabolism booster. Studies have shown the caffeine in coffee can accelerate fat burning and help you lose and maintain weight. Stick to 1-4 cups of caffeinated coffee per day for the biggest benefits, which is the upper limit as set forth by the FDA.
4. Drink Green Tea
If you prefer tea over coffee, you’re in luck. Green tea has also been shown to raise metabolism. It is thought green tea may do this by increasing your body’s fat burning potential and converting stored fat into energy. Green tea is abundant in a compound called epigallocatechin-3-gallate (EGCG) - a powerful antioxidant thought to be responsible for its fat-torching qualities. Enjoy 2-3 cups of green tea a day for a fast metabolism. If you struggle with the taste of coffee or green tea, don't worry!
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5. Move Around More
It’s not just scheduled exercise that supports a healthy metabolism - daily movement counts too. Research has specifically shown that increasing your non-exercise activity thermogenesis (NEAT) is one of the best exercises to boost metabolism.
What counts as NEAT activity?
Essentially anything that involves moving! Getting up frequently while working, increasing your daily step count, or taking the stairs all counts towards your daily calorie burn.6. Drink Plenty of Water
Drinking more water can also kickstart your metabolism. Studies have shown drinking water can speed metabolism for up to an hour. Water also fills you up, and drinking it before your meals may help you eat less. Furthermore, water can replace high calorie, sugary beverages like juice or soda in your diet, especially cold water. Aim to drink at least eight 8-ounce cups of water a day to raise your metabolism.
7. Do More Resistance Training
Even though cardio is great for burning calories, resistance training is one of the best types of exercise to increase metabolism. In fact, it may be even more important than cardio. Examples of resistance training include bodyweight exercises, weight lifting, and weight machines.
Even though the calorie burn during a resistance session may be less than cardio, your body continues burning calories for hours after your resistance training workout. One study showed that metabolism remains elevated for up to 38 hours after resistance training, which is not seen with cardio. Resistance training also helps build lean muscle, enabling you to burn more calories at rest. This increases your overall daily calorie burn. Incorporate resistance exercises into your weekly workout routine at least 2-3 times per week.
It is possible to raise your metabolism by integrating these metabolism-boosting foods, beverages, and lifestyle habits into your daily life. Speak to your doctor if you’re concerned with your weight or suspect you have a slow metabolism. They can check for any possible medical causes and help you establish healthy habits to support a faster metabolism. Need some extra support and guidance? Join our Facebook Online Community group and share your story with us!
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