10 Easy Ways to Boost Your Metabolism

10 Easy Ways to Boost Your Metabolism

Erin Schnittker

Since 1975, worldwide obesity has nearly tripped. Over 1.9 million adults are overweight, with 650 million obese. Unfortunately, losing weight isn't easy for everyone.

Here are 10 easy ways you can boost your metabolism to start losing weight. Your metabolism determines how quickly your body burns calories. If your metabolism is slow, you could experience fatigue, food cravings, and other issues.

Don't let your slow metabolism slow down your weight-loss efforts. Instead, discover how to speed it up with these tips today.

1. Drink Cold Water

Start every morning off with a glass of ice-cold water.

Drinking 500 ml of water can increase your metabolic rate by 30%. People who drink water are more successful at losing weight than those who prefer sugary drinks. Drinking water instead can reduce your daily calorie intake.

Water's calorie-burning effect is greater if you drink cold water. Your body will require energy to heat the water up to your body temperature.

Try to drink about half of your weight in ounces every day.

Plan to drink water before meals, too. Drinking more water will fill up your stomach. Drinking water about 30 minutes before meals could help you eat less.

Again, you'll start reducing your calorie intake, which could help you lose weight. 

2. Eat More Protein

You are what you eat! If you want to boost your metabolism for a healthy lifestyle, focus on eating more protein.

Eating could help increase your metabolism for a few hours due to the thermic effect of food (TEF). Protein triggers the highest rise in TEF. Your body will need to digest, absorb, and process nutrients during this process.

Consuming more protein could also boost your metabolic rate by 15 to 30%.

Carbs can increase your metabolic rate by 5 to 10%, while fats can increase the rate by 0 to 3%.

Eating more protein could also help you feel full longer. You can avoid overeating, which could otherwise cause weight gain. Adding more protein to your diet could reduce your calorie intake, too.

Meanwhile, eating protein can reduce the drop in metabolism that occurs as you lose fat. Protein reduces muscle loss, which is often a side effect of dieting. 

Adjust Your Diet

There are plenty of other foods you can add to your diet and weight loss program to increase your metabolism.

For example, you might want to try foods that contain more iron and selenium. These minerals can benefit your thyroid, which regulates your metabolism.

Otherwise, a diet low in iron or selenium could reduce your body's ability to produce hormones, which can slow your metabolism.

Foods that are rich in selenium and iron include seafood, meat, nuts, and legumes.

Legumes and beans are also high in protein. Remember, your body has to burn more calories to burn these foods, which could benefit your metabolism.

If you want to add more flavor to your meals, use ginger.

Ginger has metabolism-boosting properties. It can also decrease feelings of hunger to keep you feeling satisfied. 

As part of your weight loss program, you might want to look into apple cider vinegar. You might find dietary supplements that contain apple cider vinegar, too.

Apple cider vinegar could help you lose weight. It could slow your stomach from emptying while enhancing feelings of fullness. 

Sometimes, you can't get the nutrients you need from your diet alone. Consider using weight loss supplements, too. 

3. Get On Your Feet

Get on your feet and step away from the desk! Sitting for long periods of time could prove detrimental to your health. You'll burn fewer calories, which could cause you to lose weight.

Instead, try switching to a standing desk. Stand up every few hours and stretch those legs. 

4. Break a Sweat

For an overall healthy lifestyle, make sure you're working out as well. Try more high-intensity interval training (HIIT) this year. HIIT involves quick, intense bursts of activity.

These burns can help boost your metabolic rate, helping you burn more fat.

5. Start Lifting

If you're not a fan of HIIT workouts, try using your muscles. Muscle is more metabolically active than fat. In other words, building muscle can help increase your metabolism.

You can burn more calories daily, even while resting, after lifting weights.

Weight-lifting can also help you retain muscle. It could help combat the drop in metabolism that occurs during weight loss programs, too. 

6. Sip Some Tea

It's not enough to adjust your diet. The beverages you drink can impact your metabolism, too.

Try drinking more oolong and green tea. Green tea can help convert fat stored in the body into free fatty acids. Your fat-burning rate might increase as a result.

In fact, these teas could increase your metabolism by 4 to 5%.

7. Consume Spicy Foods

Consider adding more peppers to your diet. Peppers contain a substance that can increase your metabolism called capsaicin. 

Alone, you might not notice results from eating peppers regularly. Make sure you're combining this tip with the others on this list! 

8. Don't Skip Meals

If you're trying to lose weight, you might feel encouraged to skip meals. Don't! Undereating could cause you to lose muscle mass.

Your metabolism will start to slow down as a result.

Instead, make sure you're getting enough protein and nutrient-dense foods.

9. Get Enough Rest

Sleeping will give your body the chance to rest, especially after intense workouts. Try to get seven to nine hours of sleep each night. 

If you're struggling to sleep, try:

  • Avoiding eating too late
  • Avoiding light disruption
  • Choosing a comfortable mattress, pillow, and sheets
  • Avoiding naps
  • Disconnecting devices 30 minutes before bedtime
  • Yoga, meditation, and other relaxation techniques

Otherwise, inadequate sleep could cause you to gain weight.

10. Eat Probiotic Foods

Try adding more probiotic-rich foods to your diet. These foods can balance the positive bacteria in your gut. They could help reset your metabolism, too.

Consider eating more Greek yogurt, which is rich in probiotics. 

Shed Those Pounds: 10 Ways to Boost Your Metabolism and Lose Weight

Want to get rid of those unwanted pounds? Consider using these tips to boost your metabolism this year. 

Try to maintain consistency as you use these tips. Over time, you should start seeing results.

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