Last updated on March 18, 2023
Are you looking for ways to rev up your metabolism? You’re in luck — science has identified nine strategies that can help maximize your metabolism, making it easier for you to burn more calories and lose weight. So let’s get started boosting your metabolism with these Metabolism Booster tactics!
1. Eat enough protein
Studies have shown that a protein-rich diet can boost metabolism by an average of 15-30%. Eating enough protein also helps prevent muscle loss, which is important because muscle burns more calories than fat. Aim for at least 25-30 grams of lean protein at each meal, such as chicken breast, fish or beans.
2. Get enough sleep
Sleep deprivation can lead to increased levels of the hormone ghrelin, which stimulates food intake, and decreased levels of leptin, which tells you when you’re full, so getting enough sleep is key to regulating hunger hormones. Research also shows that poor sleep can increase cortisol levels, which are linked to weight gain and difficulty losing weight. Aim for 7-8 hours of good quality sleep every night and try to establish a regular bedtime routine.
3. Drink green tea or coffee
Caffeinated beverages such as green tea or coffee contain compounds such as caffeine and EGCG, which can speed up your metabolism by 4-5% over several hours and last up to 24 hours after consumption. Make sure you do not add cream or sugar when trying this method, as this will quickly negate any positive metabolic effects of the drink, as well as adding unwanted calories!
4. Do high intensity interval training (HIIT)
High Intensity Interval Training (HIIT) has been proven to be one of the most effective forms of exercise for boosting metabolism because it increases the demand for oxygen during exercise recovery due to its short bursts of intense activity followed by periods of rest, resulting in an elevated metabolic rate for 1-2 days after exercise compared to steady state cardio workouts such as jogging or cycling at a steady pace. Try incorporating HIIT sessions into your fitness routine 2-3 times a week either at home or in the gym!
5. Eat healthy fats
Despite what we were taught growing up about avoiding fats, healthy fats play an important role in our diets and help us look and feel better, both physically and mentally! Studies show that consuming healthy fats such as avocado, walnuts, olive oil, etc. helps to boost our energy production and fat-burning ability, leading to a higher metabolic rate, allowing us to burn more calories throughout the day!
6. Stay hydrated
Dehydration slows down our body’s metabolic processes, so making sure we stay hydrated throughout the day is essential, especially during exercise sessions when water requirements are even higher than normal due to sweat losses caused by high intensity exercise such as the aforementioned HIIT workouts! Aiming for 8 glasses a day should keep us adequately hydrated, but make sure to drink even more when doing strenuous physical activities such as hiking, sports, etc.
7. Eat spicy foods
Spicy foods are known for their thermogenic properties, meaning that they can temporarily raise your body temperature, causing it to work harder and thus increase calorie consumption, but be careful not to go overboard with spicy meals too often as they can cause digestive problems due to their potential irritating qualities, which could end up counteracting any beneficial effects from them anyway!
8. Add resistance training to your workout
Resistance training is a great way to increase muscle mass, thereby increasing the resting metabolic rate, as muscles require energy to maintain themselves whether we’re active or not, whereas fat does not, so incorporating some form of resistance training into our weekly workout routines would help give us additional long term benefits, further stimulating our metabolism while keeping our bodies toned!
9. Supplement wisely
If done correctly supplementation can greatly aid our efforts to boost metabolism without having to resort to unhealthy stimulants such as dietary supplements containing ephedrine amphetamine however always supplement wisely consult a healthcare professional prior to starting any new regimen to ensure safety optimal results desired!
In conclusion there are many different methods available to help boost our metabolism however best choose those backed by science make lifestyle changes necessary obtain long lasting health benefits desired! Keep trying different things, find out what works best on an individual basis, commit, plan, success will come soon enough!