Ways to Boost Your Metabolism Naturally
Your metabolism helps determine how fast your body burns energy, which in turn affects whether you gain or lose weight. If you’re wondering how to boost your metabolism naturally, look no further than the food you eat. Eating the right foods can help boost your metabolism and support healthy gut health, among other benefits. Here are 10 ways that can help boost your metabolism when eaten regularly.
1. Drink these metabolism-boosting beverages
- Have a cup of green tea before bed
Green tea is a stimulant that increases your body’s metabolism and can help it burn more calories throughout the day. Studies also show that green tea can increase calorie-burning by as much as four percent over eight hours. Although more research is needed, scientists have found evidence that green tea may also reduce obesity risk. One study from Japan found that those who drank three cups of green tea per day were 22 percent less likely to become obese than those who did not drink green tea.
- Moringa powder
Packed with vitamins, nutrients, and antioxidants that nourish and repair cells, moringa powder is often used as a superfood. According to The Huffington Post, moringa can increase energy and metabolism while also lowering blood pressure. To reap these benefits without paying too much for moringa powder supplements, make sure you’re using organic and pure moringa powder (with no other ingredients), and add it in small doses (around one teaspoon) to smoothies or water throughout the day.
- Drink Coffee, Tea, and Cocoa
We all know that coffee and tea can help us stay up late or get through an afternoon slump, but did you know that caffeine can also increase our basal metabolic rate? Caffeine triggers thermogenesis in our bodies, meaning it gets our metabolism moving. Studies have shown that drinking caffeinated beverages like coffee and tea may boost weight loss. More research is needed, but for now, it’s safe to say you should drink more java if you want to boost your calorie burn.
2. Consume these metabolism-boosting foods
- Eggs
Eggs are one of nature’s best foods to boost metabolism. Eggs are high in protein, so they can keep you full throughout your day. They are also loaded with amino acids—the building blocks of protein—which help maintain muscle mass while boosting your metabolism. And they are an excellent source of healthy fats, which have been linked to heart health and better weight control.
- Berries
Berries, especially blueberries, have been shown to help increase body temperature and keep insulin levels steady. The best part: you don’t have to eat a lot of these to get a jolt of energy—just 1⁄2 cup provides 15 grams of fiber and 10% of your recommended daily intake of vitamin C. Blueberries, cranberries, raspberries, yummy! You can also add them to your smoothie, oatmeal, chia pudding, or fruit salad. Make that special berry mix.
- Nuts
Because of their high fiber content, nuts are extremely filling. They also provide vital nutrients like vitamin E and selenium that help prevent disease. Studies show that people who eat nuts tend to be leaner than those who don’t. A study published in The American Journal of Clinical Nutrition found that people who added 500 calories’ worth of peanuts, almonds, or walnuts to their diet lost significantly more weight than those who didn’t. Adding just 1 oz.
- Dairy products
Milk and yogurt are good sources of calcium, which keeps bones healthy and promotes muscle growth. Yogurt is also a natural probiotic—that is, it helps balance microflora in your gut, which boosts digestive health. Calcium-rich leafy greens such as spinach and kale may also help boost metabolism and aid weight loss.
- Legumes and Seeds
Eating legumes and seeds is a healthy way to add calories and nutrients to your diet. Legumes include lentils, chickpeas, peanuts, and beans. Seeds include flaxseed, pumpkin seeds, sesame seeds, and sunflower seeds. A handful of these in a salad or thrown into stir-fry is a great way to add flavor and calories in a healthy way. These foods are natural food stimulators for boosting our metabolism and building our immune system.
3. Workout regularly
Exercising regularly is one of, if not THE most important steps in boosting your metabolism. Exercise improves gut health, boosts neurotransmitters that affect mood, increase brainpower, and just makes you feel good. The more you exercise, however, doesn’t necessarily mean you’ll have a higher metabolic rate—but it will help you lose weight faster. Exercising regularly also helps reduce stress levels, which can cause unhealthy habits like emotional eating or binge eating.
4. Get a good night's sleep
It may seem like common sense, but getting enough sleep is key for optimal health. Not only can it help ward off disease and maintain a good weight, but it also plays a big role in boosting your metabolism. When you’re sleep-deprived, cortisol (the stress hormone) rises which can actually slow down our metabolisms. Aim for 7-9 hours of shut-eye every night to keep your body running at full speed!
If you’re able to incorporate any of these into your daily routine, you’ll surely see some noticeable changes in terms of how fast you lose weight.