Eat hralth Do HIIT Metabollc lifting Metabolic health improvement up Drink tea Metabolic health improvement spicy yealth Sleep more Drink coffee FAQ Bottom line There are several easy and effective ways to support your metabolism, many of which involve making simple changes to your diet and lifestyle. Measure advertising performance. If you struggle to maintain a healthy body weightthis phrase can be frustrating and annoying.

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What are Metabolism and Metabolic Health, and How Do They Impact Mental Health?

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Sitting for a long time burns few calories and may negatively affect your health. Try standing up or taking walks regularly or investing in a standing desk.

Green tea and oolong tea help convert some of the fat stored in your body into free fatty acids, which may indirectly increase fat burning when combined with exercise. However, some older research suggests that these teas do not affect metabolism.

Therefore, their effect may be small or only apply to some people. Drinking green tea or oolong tea may affect your gut microbiome, which may be influencing the way your body breaks down fats, but research is mixed. Peppers contain capsaicin , a compound that can boost your metabolism.

For instance, one review evaluated the effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6.

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies. Eating spicy food could be beneficial for boosting your metabolism and help you maintain a moderate weight.

However, the metabolism-boosting effect of spicy foods is quite small. Lack of sleep is linked to a major increase in the chance of obesity. This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight or may gain weight. In a study , researchers also found that a lack of sleep for four nights or longer may slightly decrease how the body metabolizes fat.

Lack of sleep can affect the levels of your appetite-regulating hormones and may slightly affect how your body metabolizes fat, which may lead to weight gain.

Research has shown that caffeine can trigger the body to release neurotransmitters like epinephrine , which helps regulate the way your body processes fat. However, this effect may vary based on several factors. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active sedentary lifestyle in comparison with trained athletes.

Drinking coffee can significantly increase your metabolism and may help you lose weight if that is your goal. They may explore underlying causes and offer you a tailored plan. Managing any condition that slows down your metabolism, like hypothyroidism , can help make other efforts more productive.

Jumpstarting your metabolism may also require you to change a few habits like a nutrient-dense diet with limited processed foods, regular physical activity , and optimum sleep hygiene that allows your body to rest and recharge.

You may also avoid doing things that slow down your metabolism like restricting too many calories or not doing any strength resistance training. Every body is different. Signs of a slow metabolism may vary individually but may include fatigue, digestive upset, not losing any weight despite your efforts, and easily gaining weight.

Only a healthcare professional may accurately assess your metabolism and the underlying causes of these symptoms. Restrictive diets may sometimes lead to a slow metabolism, among other health effects. Although for weight loss and fat burning you do want to consume fewer calories than you burn, your body still needs to get enough fuel and nutrients to perform body functions.

Instead of eating less, you may want to focus on nutritious foods and move more. Foods that boost your metabolism typically include protein such as meat, dairy, or legumes. Read more about the 12 best foods to boost your metabolism. Learn about these and other foods you can eat before bed.

To lose weight, you need to create a calorie deficit. This means you need to eat fewer calories than you burn, or better, burn more calories than you eat. You may want to focus on healthy eating habits while you consume enough calories to support your body functions. Consider reducing processed foods, sugar and alcohol intake, and saturated fats.

Resistance training and eating an adequate amount of protein can help preserve lean body mass. For starters, being metabolically healthy reduces the risk of chronic conditions, such as diabetes and heart disease.

Not only that, but research shows that metabolic health also plays a role in our immune health , mental health , and overall well-being. Ahead, healthy habits that may not only help improve your metabolic health but your overall health and wellness as well.

One of the primary contributors to poor metabolic health is inactivity. Lack of movement and exercise, sometimes referred to as a sedentary lifestyle, can lead to increased blood pressure, blood sugar, and cholesterol — three primary risk factors in metabolic dysfunction.

The good news is that research shows physical activity can not only combat these risk factors, but it can also prevent them from occurring! So, scheduling in your workouts may be more beneficial than you realize!

Think: improved mood and energy, enhanced weight loss, reduced stress, better sleep, the list goes on! Download the FitOn app and get access to unlimited free workouts to find out what type of exercise works best for you!

Browse the FitOn HIIT and strength categories and find the workouts that work best for you. RELATED: 9 Secrets to Building Muscle Strength.

Research shows that chronic stress can increase the risk of metabolic disease. However, despite the high prevalence of stress in America , the good news is that a mere five minutes of mindfulness meditation per day is associated with reduced stress and anxiety.

Try five minutes or more of meditation each day in order to get your stress management practice rolling. You can find quick meditations that fit into even the busiest schedules and the perfect yoga flow to fit into your current fitness routine right in the FitOn app.

Another amazing tool that we highly recommend adding to your stress management toolbox is yoga! This combination — of physical postures, breathing exercises, and meditation — can help regulate hormonal balance, reduce stress and inflammation, support sleep, and optimize metabolic functions , thereby supporting a healthier metabolism!

First of all, restricting yourself is never the answer. A much healthier alternative? Intuitive eating. By learning to listen to what your body needs and fuel it appropriately, studies have shown that you may be able to manage your weight more sustainably and feel better, too while avoiding those crash-and-burn fad diets.

Need some guidance? Sign up for The Mindful Eater , our 2-week mindful eating nutrition course with Registered Dietitian, Whitney English. RELATED: How to Build a Healthy Plate, According to an RD. Wholesome eating is an anticipated top food trend , which is great news for our metabolic health.

Whole foods , such as fruits, vegetables, whole grains, and lean proteins, provide essential nutrients, fiber, and antioxidants that support optimal metabolic function.

Choosing these nutrient-dense options over processed foods helps regulate blood sugar levels, promote satiety, and contribute to overall metabolic well-being. On top of listening to your body, be sure to stack your plate with plenty of nutrient-dense options!

By replacing highly processed or sugary items with nutrient-dense alternatives, you can manage calorie intake, regulate blood sugar levels, and reduce the risk of metabolic disorders! Skip to Content.

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Close Banner. Integrative Health. Author: Molly Knudsen, M. By Molly Knudsen, M. Registered Dietitian Nutritionist. Molly Knudsen, M. She lives in Newport Beach, California, and enjoys connecting people to the food they eat and how it influences health and wellbeing.

What is metabolic health? We carefully vet all products and services featured on mindbodygreen using our commerce guidelines. Our selections are never influenced by the commissions earned from our links. How can you tell if you have poor metabolic health? Summary Metabolism describes the internal process that convert food into energy the body can use, whereas metabolic health aims to classify how efficiently those processes run.

Tips to improve your metabolic health. Up your weekly vegetable intake. Eat for stable blood sugar. Get hours of quality sleep a night. Move more. Try targeted supplementation. Veld grape extract : Promotes healthy blood pressure levels and the digestion and absorption of fats and carbohydrates.

Healthfully cope with stress. The takeaway. If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine.

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