Rev up your metabolism -
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Dietary strategies to increase satiety. Adv Food Nutr Res. Knab AM, Shanely RA, Corbin KD, Jin F, Sha W, Nieman DC. A minute vigorous exercise bout increases metabolic rate for 14 hours.
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Medically reviewed by Anisha Shah, MD. Learn about our Medical Review Board. Natural Ways to Boost Metabolism. Start Early. Boost Metabolism at Work. Move More at Home. People who used lighter weights and took longer breaks burned only 98 additional calories over the same period.
A vigorous aerobic workout can help you burn almost extra calories during the 14 hours following your sweat session, according to a small study. The research suggests short bouts of intense running, swimming, or riding HIIT workouts beat longer, more leisurely workouts when it comes to charging your metabolism.
Eating breakfast jump-starts your metabolism and keeps your energy high all day. That may explain why women who skip this meal are 4½ times as likely to be obese , some research shows. This can result in a higher blood sugar, which can contribute to weight gain and other complications.
Protein doesn't cut it here either—it only takes a few extra steps for protein to be converted to carbs and fat. Any extra calories at night will be stored as fat, so eat dinner early and keep snacking light.
Researchers believe tea antioxidants called catechins provide the boost. However, note that this effect may be "slight and temporary," according to one expert , and if caffeine makes you jittery, the slight boost may not be worth it.
Studies also suggest women who eat lots of fiber are less likely to gain weight over time. Aim for about 25g a day—the amount in three servings each of fruits and vegetables. German researchers found that drinking 48 ounces of cold water a day can help you burn more calories.
The benefit may come from the work your system has to put out to heat all that water to body temperature. Canadian researchers found dieters who consume lots of organochlorines—a type of pesticide pollutant stored in fat cells—experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process.
Other research hints that pesticides can trigger weight gain. Choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.
So try to add some healthy protein to every meal , like avocado, lean cuts of meat or poultry, dairy, fish, nuts, or beans. Iron is essential for transporting the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism.
Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Additional ways to boost your metabolism include being active, avoiding crash diets, and reducing stress. Having a sedentary lifestyle can adversely affect your health.
It raises the risk of obesity, affects bone and muscle development, and impacts your metabolism. If you sit for work or are constantly seated at home, take breaks to stand or walk.
One study comparing data from Southeast Asia and the United States showed that taking a break to stand or walk every 30 minutes boosted metabolic health in older adults.
Countless dietary fads promise to boost your metabolism and manage your weight. Crash diets focusing on severe food restrictions can prevent your body from getting the nutrients it needs. Aim to eat a variety of foods that provide sufficient calories and essential vitamins and minerals.
Blood flow and energy expenditure are redirected from digestion and metabolism to the muscles and the brain. This slows your metabolic rate, and if the stress persists, this can cause long-term effects. So how can you tell if your metabolism is slow?
There can be many signs, with the most common including:. The thyroid is the small, butterfly-shaped gland in your neck that regulates metabolism. Low thyroid levels slow your metabolic function and raise the risk of complications, such as high cholesterol or coma.
A big part of managing hypothyroidism and preventing these complications is boosting your metabolic rate. Alongside a prescription of levothyroxine , a synthetic thyroid hormone, lifestyle and dietary changes that promote your metabolism play a key role.
Metabolism is the process by which your body converts food into energy. Modifiable factors influencing your metabolic rate include diet, physical activity, and sleep. Incorporating a high-protein diet, high-intensity exercise, strengthening, and better sleep habits are among the ways to boost your metabolism naturally.
You may require medication if an underlying condition is affecting your metabolism. Sabounchi NS, Rahmandad H, Ammerman A. Best-fitting prediction equations for basal metabolic rate: informing obesity interventions in diverse populations. Int J Obes Lond. Can you boost your metabolism?
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Individual differences in this mass underlie most of the variation in metabolism from person to person, according to Urlacher. Two people with the same body weight but different proportions of lean mass to fat can eat the same number of calories and still have different weight-gain outcomes.
In terms of weight loss, the timing of a gym visit also might make a tiny difference, Urlacher says. A resting heart rate of 50 beats per minute for one person versus 70 for another just means the heart with the slower resting rate might be more efficient at getting oxygen to tissues, Pontzer says.
Bumping up an exercise regimen to burn through more calories may also seem like a sure way to boost metabolism and lose weight. Evidence suggests instead that daily energy expenditure has a boundary.
If you try to push past this boundary, the body adjusts metabolic expenditure in other activities to get back inside the lines. This energy compensation may explain why simply adding more miles a week can yield fitness and other gains but has little effect on weight.
People who exercise also tend to increase caloric intake to compensate for the additional energy expenditure. But how might metabolism change if you exercise and restrict caloric intake?
In addition, their basal metabolic rate, which had declined by the end of the competition, was still below baseline six years later.
Science needs to be deliberate about these major health issues. Intermittent fasting and other timed eating regimens ultimately reduce caloric intake, raising similar concerns of slowing basal metabolism.
This idea has also not been verified by any conclusive science, Roberts says. There is one way that calories going in may affect the calories going out. Protein and fiber can also indirectly help a person reduce caloric intake. Another common belief is that our metabolic rate starts to drag during our 30s or 40s.
But research suggests that your basal metabolic rate does not really begin waning until you near retirement age. Instead a metabolic rate decline of about 0. So, if as a twentysomething you burned 2, calories a day, fast-forward 10 years to your mid-thirties and you could be burning as few as 1, calories a day.
Doesn't seem like a big difference until you do the math. Just 80 extra calories a day translates into eight pounds over a year, unless you pick up the slack with exercise.
You'll probably need to do more of both," says Miriam Nelson, Ph. Nelson's studies in the s found that a twice-weekly regimen of eight to 12 resistance exercises increased women's strength by 75 percent in one year, meaning they gained more metabolism-stoking muscle fibers.
Most of those gains were in the first 12 weeks. Even better, every workout is a potential answer to how to increase metabolism, not just during it but also afterward. One study found that a minute weight routine delivered an additional afterburn of 14 calories. Between sets, add cardio bursts or shorten the rest, and that afterburn spikes —to the tune of 25 calories following a quickie minute circuit session, according to the same study.
Use this perfectly balanced week of workouts to help program strength training into your routine. Talanian, Ph. In a study Talanian conducted, women who did interval workouts on a stationary bike, similar to Spinning, burned 36 percent more fat when they switched back to a steady ride the following week.
The speed bursts sparked a 20 percent increase in the amount of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs.
And that's just one of the benefits of HIIT. To net the afterburn uptick, "push your speed for 30 seconds when you walk or run, and then return to your usual pace for 30 seconds," says Jeff Peel, a trainer at 24 Hour Fitness in West Hollywood, California.
Kleiner, Ph. Active women need about 1. To ensure that your body utilizes the nutrient most efficiently, Amanda Carlson-Phillips, vice president of nutrition and research for Core Performance , recommends including a lean protein source in every meal.
Wondering how to increase metabolism with protein? Also, try to incorporate these healthy, high-protein foods essential for every diet into your weekly routine.
Stay away from sodas, alcohol, and calorie-laden beverages. Not only will they leave you feeling bloated and fatigued, but they're the exact opposite of how to increase metabolism.
If you've tried to like green tea and it's just not happening, there are other options. Gregg Schneider , D. Now that's a lot of green tea! Here's how to increase metabolism using EGCG without having to chug all that green tea: "It makes more sense to ingest a couple of green tea capsules per day," he says.
Water really does a body good, as will other healthy drinks. Another metabolism no-no that many people are guilty of is ditching meals, says suggests David Nieman, Ph. Susie Akers, R. Another key step of your "how to increase metabolism" plan: Load up on produce, and cut back on processed food.
Whenever you can, go heavy on plants, and choose vegetables and fruits that are high in fiber, like Brussels sprouts, broccoli, pears, and raspberries. Dishes that contain chiles fresh or dried can give your metabolism a kick, according to research published in the journal Appetite.
The benefit comes from capsaicin, a compound that studies show helps burn fat and suppress appetite. As for how to increase metabolism, start adding chiles to soups and stews or using them in your guacamole and salsa. Eating is a crucial part of recovery after exercise, says Kleiner. While you digest, your body torches calories as it repairs and rebuilds your muscles—meaning recovery is just one answer to the question of how to increase metabolism.
You'll also be more likely to train harder in your next workout, building more muscle, which revs your metabolism. Conversely, "going six to eight hours or more between meals can cause large dips in energy," says Kleiner. And if you have a habit of overeating every weekend , these tips will help you kick it to the curb.
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The latest science shows that Managing insulin sensitivity few Yohr tweaks to your mefabolism can help you boost your burn and metabolizm you for hours. Here's how to increase your metabolism Stamina-boosting supplements right way. You eRv judge a metabolism by mdtabolism Thermogenic supplements for overall wellness. Two people could be the same height and weight, have the same BMI, and wear the same size, but have wildly different body compositions aka the amount of muscle vs. fat in your bodymaking one the calorie-burning equivalent of a Bic lighter and the other metabbolism a blowtorch. Metabolism, simply put, is the total number of calories your body burns each day. The remaining 25 percent of the calories you burn can be chalked up to the physical activity you do in a day—not just spin class, but every move you make, including standing in line or following a live-streamed yoga class.
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