Metabolism is the body’s natural way of burning energy, so it’s vital to keep it high. If yours is slow, you’ll find it more difficult to lose weight and maintain a healthy body.
The best ways to boost your metabolism naturally are to eat well, exercise regularly, and get enough sleep. Other lifestyle changes, such as drinking more water or enjoying coffee in moderation, can also help increase your metabolic rate and support weight loss.
Eating a diet that includes whole foods and whole grains can boost your metabolic rate and keep it at a healthy level. In addition, eating whole grains that are high in fiber can improve your digestion, which will increase the rate at which your body breaks down and absorbs food.
Avocado is a creamy fruit that’s packed with a variety of vitamins and minerals, including fiber and free-radical-killing antioxidants. It’s also a rich source of monounsaturated fat, which has been shown to boost your metabolism and promote weight loss.
Spicy foods like peppers may also increase your metabolic rate slightly, thanks to a chemical called capsaicin. In a 2012 scientific review, researchers found that eating foods with capsaicin burned around 50 additional calories per day.
Drinking hot liquids, such as coffee or tea, before or after exercise can also boost your metabolism, as long as they contain little sugar. A study published in the Journal of Clinical Endocrinology & Metabolism found that people who drank warm beverages before exercise burned more calories than those who drank cool drinks.
Sitting for prolonged periods of time can slow your metabolism, so if you’re spending your days behind the computer or on a couch, try to stand up more often. It’s also a good idea to invest in a standing desk or some other form of adjustable furniture, as it can help you stay more active and burn extra calories during the day.
Getting enough rest can also increase your metabolic rate, so aim to get at least 7 hours of sleep each night. Not only will it help your body burn calories, but it will keep your mind clear, reduce stress, and help you feel more alert throughout the day.
If you’re struggling to keep up with your fitness and diet goals, talk to your healthcare provider about a plan that works for you. Many times, a calorie deficit is needed to achieve results, so talk with your doctor about how much to cut down on food and drink while still allowing you to reach your weight management goals.
Aside from increasing your metabolism, exercising can help you get more out of other aspects of your health. It’s a great way to boost your immune system and build muscle. It also helps keep your heart healthy by lowering blood pressure and blood sugar levels, as well as improving your mood.
The best thing about working out is that you can do it in a wide range of intensity, so you can fit it into your schedule and still have time for other things you want to do. You can even try high-intensity interval training (HIIT), which has been shown to increase your metabolic rate for up to 24 hours after a workout.
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