Metabolism is how your body converts food into energy. Discover some natural ways to boost metabolism so you can eat more of what you enjoy!
Your metabolism is bound to slow down as you age and strength training is a sure-fire way to reverse the effects. Pumping iron will result in more muscle in your body, and a higher muscle composition will mean that your body will work harder to conserve that muscle, i.e. burn more calories even when you are not at the gym.
In terms of cardio, high intensity interval training (HIIT) is your best option. HIIT involves varying your exertion levels, (e.g. 30 second sprint followed by 30 second walk, for 15 min). HIIT is specifically geared towards making your body work harder and expend more energy. A 15 minute session of HIIT will have your body burning energy throughout the day!
2. Healthy Fats
Healthy fats go a long way in promoting over all health, (improved brain function, heart function, joint health, lower cholesterol levels, etc). Omega-3 is a healthy fat that has effects specific to regulating metabolism. Studies have shown that consuming Omega-3’s increases leptin in your body. Leptin is a hormone associated with the rate at which your body consumes energy.
I take fish oil pills 3 times daily with breakfast, lunch, and dinner.
3. Ice Cold Water
Make it a daily habit to drink two glasses of ice cold water first thing in the morning. Your body will heat the cold water as it enters, and in the process boost your metabolism. The following video goes into further detail explaining how this works.
4. Green Tea Extract
Of course this had to be on the list! The benefits of green tea are endless. Along with its many antioxidant properties, green tea is also effective at thermogenesis (body’s production of heat). Green tea extract (GTE) is a highly concentrated form of the active ingredients in green tea, namely catechin. A typical dosage of GTE contains the same amount of catechin as 40oz of green tea (about 5 cups). There are many studies that have proven the benefits of green tea.
A failure to get an adequate amount of sleep has been seen to be related with a slowed down metabolism. Make sure that you are getting your z’s! If you are interested in the relationship between sleep and metabolism, check out this particular study in the International Journal of Endocrinology.
6. Importance of Breakfast
There is no denying the importance of breakfast. Waking up to a nutritious breakfast is a good way to jumpstart your metabolism.
The National Weight Control Registry is a research study that keeps track of people that have successfully lost a significant amount of weight. They found that about 80% of the people that were able to keep the weight off over the long term ate breakfast everyday. (There are also a number of other interesting findings from that study. Check it out here).
Personally, I consume a high protein, high fat breakfast everyday (eggs and bacon). A study done at the University of Missouri concluded that a high protein breakfast controls your appetite and lowers your chances of unhealthy snacking throughout the day. Here is a link to the study.
7. Eating Habits
Aim to get about 6 meals a day. Spreading your meals throughout the day helps to maintain blood sugar levels, and keeps your metabolism at work. The amount of calories to consume largely depends on your goals, but the typical recommendation for a healthy adult is about 2000 calories per day. So going by 2000 calories, you should aim to get 300 calories per meal leaving 200 calories for snacking in between.
8. Spice It Up
Eating spices heats up your body temperature. In the process of returning to homeostasis (normal temperatures), your body burns calories. Capsinoids (naturally occurring in most chilli peppers) are the ingredient largely responsible for raising your body’s temperature.
I like to spice up my meals with some cayenne pepper powder. I sprinkle it on top of everything. I feel it adds an extra kick and, hey, it also boosts the metabolism!
9. Don’t Starve
Most people understand that, in order to lose weight, they have to consume less than they burn. Some, however, take it to another level by not eating at all for extended periods of time. This is the worst thing you can do for your metabolism. When you don’t eat for long periods of time, your body goes into starvation mode thinking that your food supply has become limited. In starvation mode your body prefers to burn muscle instead of fat for energy. This really slows down your metabolism.
10. Consume Iron
If your body lacks iron you are likely to experience tiredness, decreased appetite, and a slowed metabolism. Iron is associated with transporting oxygen throughout your body, and without adequate amounts you are bound to be functioning below prime levels.
Iron is present in a variety of foods. I like to get my iron from lentils. Other foods rich in iron include meat, seafood, and beans.
There you have it folks, the top 10 natural ways to boost metabolism. These habits promote a healthier lifestyle, and I urge you to incorporate them into your everyday lives!
I hope my post was helpful, and that it taught you something you did not know before. If you have any questions please comment below and I will be sure to get back to you!