5 Ways to Boost Your Metabolism

​In conversations about weight, notice how the word “metabolism” usually comes up. Those who do not gain weight or lose weight despite eating a lot (or so they say) would attribute it to their “fast metabolism”, while those who easily gain weight would say that they have a “slow metabolism”. But what is “metabolism”?

​Metabolism is the process by which the body changes food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs.¹ Simply put, metabolism is the amount of energy or calories our bodies need to function on a daily basis. The faster your metabolism, the more calories or energy you burn during your daily activities. ²

There are several ways to help boost your metabolism. Read on to learn more!​

1. Exercise, exercise, exercise. Add interval training to your cardio routine and burn more calories in less time. For example, run for a minute, then walk for two minutes. Repeat this pattern for 20 to 30 minutes. You should also weight train as part of your exercise routine. In doing so, you add muscle mass to your body and you can burn more calories at rest. Consider doing a total body strength routine. ²


2. Eat at regular times. Don't skip meals, especially breakfast. You need to keep the furnace burning and you actually burn calories as you digest food. According to researchers, following a regular meal pattern can help reduce inflammation, improve circadian rhythms, increase the body’s ability to withstand stress, and manage gut flora, the composition of bacteria that help keep the gut healthy. ^2,4,5


3. Eat fat-burning foods. Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb, and process the nutrients in your meal. Fat-burning food like protein, spicy peppers and green tea have been proven to bump up metabolism. Eat some form of these foods, especially protein, at every meal. Protein is especially important – it takes more calories to digest than other foods and also helps the body build fat-burning lean muscle tissue. Protein causes the largest rise in TEF. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbs and 0 to 3 percent for fats. ^2,3


4. Drink enough water. Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight. According to a 2013 review, a small study showed drinking 17 ounces (500 mL) of water increases resting metabolism by 30% for about an hour. However, additional research is needed to support this. A 2015 study suggested that drinking water may not necessarily increase metabolism after drinking it. ^3,4,6,7


5. Get a good night’s sleep. Studies have shown that lack of sleep affects activity in the brain’s frontal lobe, which may decrease your impulse control and decision-making ability. Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. ^2,3,8,9

As we age, our metabolism slows down, but fortunately, there are ways to help you increase it. Always remember to consult your doctor before making any drastic changes to your diet or lifestyle. ​