Some ways to boost your metabolism include intermittent fasting, exercising regularly, and getting a good night's sleep. These measures can promote the burning of body fat as well as weight loss.
Some foods, such as coffee, green tea and cinnamon, can also help to increase metabolism, as they contain natural properties that trigger the body to transform calories from food into energy. This energy is used to maintain basic functions such as breathing, heart beats and digestion, for example. Learn more about the fast metabolism diet and the foods you can consume.
Metabolism can be optimized by maintaining an overall healthy, balanced diet that prioritizes, fruits, vegetables, whole grains, legumes and lean proteins.
Tips to boost metabolism
Some ways you can boost your metabolism include:
1. Eat thermogenic foods
Thermogenic foods, such as pepper, cinnamon, ginger and coffee, contain capsaicin, cinnamaldehyde, gingerol and caffeine. These are bioactive compounds that stimulate the central nervous system, accelerate metabolism and promote fat burning.
2. Intermittent fasting
Intermittent fasting is a strategy that consists of going for 16 to 24 hours without eating. It helps reduce insulin and glucose levels in the blood, which forces the body to use fat cells to provide energy. This can boost metabolism and promote weight loss.
Check-out our intermittent fasting meal plan to help you get started.
3. Eat more protein
Eating more protein helps increase metabolism by between 15 and 20%, as the body requires more calories to digest this nutrient. Furthermore, protein also stimulates muscle production. This tissue requires more energy to maintain, which can also help to speed up metabolism.
Some great sources of protein include meat, chicken, eggs, tofu, fish and cheese, which should be consumed at every meal throughout the day. Check-out a complete list of high-protein foods.
4. Drink green tea
Green tea has catechins and caffeine, compounds with thermogenic properties that help speed up metabolism and burn more energy. Furthermore, the catechins, caffeine and polyphenols present in green tea also help to increase fat burning, promoting weight loss.
To obtain the benefits of green tea, you should drink 3 to 4 cups of tea throughout the day.
5. Exercise 2 to 3 times a week
Exercising 2 to 3 times a week tones and increases muscle mass, which accelerates metabolism and promotes weight loss. In addition, exercises such as weight training and high-intensity training, help increase the speed of metabolism for about 4 hours.
Other activity options to boost metabolism include walking, running, swimming or cycling.
6. Eat foods rich in vitamin B
B complex vitamins, such as vitamin B1, vitamin B2 and vitamin B6, help transform energy from carbohydrates, proteins and fats into energy, which increase the body's metabolism.
Foods that are rich in vitamin B include meat, liver, whole grains, legumes and milk and dairy products.
7. Reduce stress
Reducing stress and anxiety is important to regulate the production of cortisol. High levels of cortisol can reduce muscle mass, leading to a decrease in metabolism.
Some tips for reducing stress include exercising, doing activities that relax the mind, such as meditation or yoga, or maintaining a hobby, such as photography, sewing or painting.
8. Drink ice water
Drinking between 1.5 and 3 liters of cold or ice water throughout the day stimulates the sympathetic nervous system, a region of the central nervous system that is related to increased metabolism. This habit can promote energy expenditure and weight loss.
9. Consume coconut oil
Coconut oil is rich in medium-chain fatty acids, a type of fat that stimulates the nervous system to boost metabolism and improve physical and mental disposition. To obtain the benefits of coconut oil, simply consume 2 tablespoons of the oil per day, by adding it to fruit, smoothies or salads, for example.
10. Sleep 7 to 9 hours a night
Sleeping 7 to 9 hours a night is essential to regulate cortisol production of cortisol, similarly to stress management.
A good night's sleep also stimulates GH production. This is a hormone that contributes to increased muscle mass, which can boost metabolism and stimulate calorie burning.
What can slow down your metabolism?
Some factors can slow down your metabolism, like:
- Older age
- Being overweight
- Poor eating habits
- Sedentary lifestyle
- Unregulated sleep
- Drink little water
- Prolonged periods of fasting
A slower metabolism can be identified through some signs and symptoms, such as weight gain, drier skin, difficulty losing weight and excessive tiredness.
Healthy people can boost their metabolism through simple measures, like improving eating habits and exercising regularly. However, people who are obese or have hormonal problems may need to consult a doctor and/or a registered dietitian.