5 Easy Ways to Boost Your Metabolism
Jun 03, 2021
Boosting your metabolism naturally doesn’t have to be a mystery. Even if you think you’re genetically predisposed to carrying more weight, these lifestyle tips may help you ramp up your metabolic rate.
Muscle weighs more than fat, but it uses more energy, too. The average person in their 30s who strength-trains 30 to 40 minutes twice a week for four months will increase their resting metabolism by 100 calories a day. That means you’re resetting your thermostat to keep running at that rate even on the days when you don’t make it to the gym.
New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age.
Eat your omega-3 fatty acids
Omega-3 fatty acids balance your blood sugar and reduce inflammation, helping to regulate your metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. You can get lots of omega-3 fatty acids in flax seeds, walnuts, chia seeds, hemp seeds, and algae. Or just take a plant-based omega-3 fatty acid supplement; 1,000 to 2,000 milligrams per day is a great place to start.
Geek out on green tea
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up your metabolism. Researchers conducted a series of studies on dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day.
Pump up your protein levels
Try adding more plant-based high-protein foods to your lifestyle, such as tempeh, beans, hemp seeds, tofu, chia seeds, and quinoa. Your body digests protein more slowly than fat or carbs, so you’ll feel full longer. Plus, protein may also give your metabolism a bump. In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.
Eat organic foods
Fruits, vegetables, grains, seeds and legumes grown organically (without pesticides, herbicides, or fungicides) keep your fat-burning system running at full-tilt because they don’t expose your thyroid to harmful toxins. Non-organic produce, on the other hand, blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat and determines how fast it runs.
So, as you can see, by hitting the gym, pumping some weights, and adding some delicious new foods to your lifestyle, you can naturally boost your metabolism and maintain a healthy weight.
We have a ton of actionable tips like the ones in this post to share with you, like how to:
- take charge of your life,
- feel good enough,
- improve your mental well-being, and
- elevate your wellness brand.
Enjoy and thank you for reading!