The 25 Best Ways to Boost Your Metabolism from The 25 Best Ways to Boost Your Metabolism

The 25 Best Ways to Boost Your Metabolism

Shutterstock

The 25 Best Ways to Boost Your Metabolism

Shutterstock

Your metabolism is key to helping your body grow and function. Clark Bartram, president of Frog Fitness, explains a variety of things you can do on a daily basis to boost your metabolism – HITT training, supplementation, eating organic and consuming fish oil, just to name a few. His 30+ years of experience in the industry have earned him the reputation of “America’s Most Trusted Fitness Professional."

Boosting your metabolism is extremely important for weight loss and general health. Individuals who are overweight are at risk for high blood pressure, heart disease, type 2 diabetes, back pain, stroke and osteoarthritis. While losing weight helps improve your immune system, gives you more energy, lowers your cholesterol levels and helps you sleep better.

1. HIIT- High Intensity Interval Training

Shutterstock

HIIT training is an excellent form of exercise to rev up your metabolism. Bartram explains that you will “benefit from a phenomenon called EPOC, Excess Post exercise oxygen consumption…This means your body is taking longer to recover; therefore, being more metabolically efficient even while recovering from the workout.”

2. Compound or Multi Joint Movements

Shutterstock

These movements “require more muscle and nervous system activation, compared to traditional “bodybuilding” routines which are typically “isolation” type of movements,” Bartram says. Some examples of multi joint movements include lunges, push-ups and squats.

3. Get moving at work

Shutterstock

[Related: 10 Tips: How to Get Moving at Work] Sitting for long periods of time is associated with a number of health problems. In order to keep your metabolism revved up, you have to make time throughout the day to move around. Simple things such as taking the stairs instead of the elevator, stretching, adding more walking to your commute, pacing around while talking on the phone, changing positions at your desk and fidgeting around should help keep your metabolism from slowing down.

4. Resistance training

Shutterstock

[Related: A Women’s Guide to Weight Training] Bartram believes that “women typically avoid resistance training, and it’s vital they understand the importance of it as it relates to metabolic conditioning and metabolism boosting.” He explains that “adding muscle to the body will increase metabolic output, even at rest” and “resistance can be anything that is heavier than gravity.” Bands, cans, weights, dogs and kids are a few examples.

5. Get enough sleep

Thinkstock

According to research, “sleep deprivation and sleep disorders may have profound metabolic and cardiovascular implications.” Therefore, getting a good night sleep is essential for a properly functioning metabolism and also aids in weight loss. Your body burns more fat while you sleep, you will be more likely to exercise because you are waking up with more energy, and you will be in the right mindset to make better food choices.

6. Supplementation

Shutterstock

There are tons of vitamin supplements that help you slim down. But Bartram advises to “be careful here because many claim to have metabolic effects.” He suggests “sticking with what has some clinical testing like green tea. The ingredient catechin has been proven to increase metabolic effects in many people.”

7. Eat More

Pixabay

[Related: Quick Weight-Loss Tips] The less you eat, the slower your metabolism. Bartram explains that “this is contra intuitive to many, but eating smaller, more frequent meals is accepted by most as a great way to increase metabolism.”

8. Exercise in the morning

Shutterstock

[Related: 6 Mental Health Benefits of Exercise] Leave your excuses behind, get up a little earlier and exercise in the morning. It’s a great way to boost your metabolism for the day ahead, while also helping you mentally; you will improve your overall productivity, feel energized, stress-free and more confident.

9. Eat Breakfast

Pixabay

Start your day off with a healthy breakfast for a great metabolism boost. “Some experts are suggesting ‘fasting cardio’ as a great way to burn fat…I think it’s a fad,” Bartram says, “I like breakfast ( a good one) to help get the bodies metabolic effects in order.” He explains, “you’ve just fasted for about 8-10 hours depending when you ate last before you went to bed. If you want to “stoke the fire” you need to start with a healthy, balanced breakfast.”

10. Drink Water Upon Awakening

Shutterstock

Drinking cold water has been said to help boost your metabolic rate. Bartram explains that since you were just “dehydrated for 8-10 hours, plus peed at night; therefore, you MUST drink clean water BEFORE you drink any beverage (like coffee) that will only dehydrate you even more.”

11. Snack

Shutterstock

Snacking throughout the day is a great way to boost your metabolism. Bartram recommends snacking between meals and making healthy choices such as fresh green vegetables, “celery is a great one that will help regulate blood sugar levels,” he says, “don’t go overboard on fruit.”

12. Drink green tea

Shutterstock

Green tea has very powerful effects on the body. It contains nutrients and antioxidants that help your body function. One of the main powers of green tea is that it aids in fat loss. It’s been proven that green tea boosts your metabolic rate, which in turn increases the amount of fat you are burning. Other health benefits of green tea include lowering your risk of type 2 diabetes, improving brain function, reducing the risk of some cancers and preventing the signs of aging.

13. Try to eat organic when possible

Shutterstock

"It is important to cut back on the amount of “endocrine disruptors” found in many household items and personal care products we use on a daily basis,” Bartram explains. Many non-organic foods contain chemical substances that may alter your metabolic rate. Organic foods are free from chemical contaminants and they are recommended for keeping your metabolism functioning properly.

14. Turn up the A.C.

Thinkstock

Spending time in cooler temperatures has been shown to rev up the metabolism. According to a study by the National Institutes of Health, “men exposed to a cool environment overnight for a month had an increase in brown fat with corresponding changes in metabolism.” Turning up the A.C. has also been proven to help people fall asleep faster and sleep better.

15. Cook with Coconut oil

Shutterstock

[Related: The Surprising Health Benefits of Coconut Oil] According to Authority Nutrition, “the medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats.” In other words, coconut oil is high in fatty acids that boost your metabolism, ultimately leading to increased fat loss.

16. Balance

Shutterstock

A balanced diet is key to a healthy metabolism. Bartram says, “eat clean protein low in animal fat, eat CLEAN carbohydrates that convert to sugar slowly, add HEALTHY fats into your daily regimen.” Some healthy high-fat foods you should be eating include avocados, whole eggs, fatty fish and coconut oil.

17. Fiber is vital

Thinkstock

Fiber aids in digestion and weight loss. Bartram explains that “being efficient when it comes to pooping is VITAL to metabolic health.” You should ask yourself how often do you use the bathroom and how much fiber are you consuming. “This is a ‘just know’ situation,” he adds.

18. Get Spicy

Shutterstock

Spicy foods have been shown to increase metabolic rate by raising body temperature. “Hot peppers like cayenne, green chilies, and others have been shown to give a temporary metabolic spike,” Bartram says. Start your morning with a tobasco-based juice; it’s a great way to rev up your metabolism for the day ahead.

19. Eat more protein

Thinkstock

Protein diets have been shown to help rev up the metabolism. It will increase your muscle mass, ultimately resulting in a jump started metabolism and an increased caloric burn. *If you tend to rush in the morning and don’t have enough time to prepare a protein-filled breakfast, try a protein supplementOptimum Nutrition just came out with a few new award winning flavors, check them out here.

20. Think Yourself Lean

Shutterstock

[Related: The Top 10 Habits of Positive People] It’s extremely important to have a positive attitude when trying to lose weight. “Our minds are the most VITAL aspect of being a metabolic machine in my opinion,” says Bartram. “We must approach everything in life with a positive and energetic outlook.”

21. Fish Oil

Shutterstock

“A healthy and excellent source of fish oil has been proven to help metabolic increase,” says Bartram. It has also been shown to help fight cancer symptoms, improve the brains structure and functionality, have incredible anti-aging effects and help prevent Alzheimer’s disease.

22. Eat slow

Shutterstock

Slow down while eating and take deeper breaths. The more oxygen you take in while eating, the better your body is able to digest and take in food and nutrients. This will improve your body’s metabolic power.

 

23. Stop WINEING

Thinkstock

Many of us think that substituting beer for a glass of wine is okay, when in reality, it’s not. It may have less carbs and fat, but it’s full of calories. “You can justify all the healthy arguments you want,” says Bartram, but the truth is “wine will keep you fat.”

24. Go for a walk

Thinkstock

Walking increases your demand for energy which results in an increase in your metabolismLive Strong explains: “Brisk walking uphill or walking moderately for an extended duration of one hour are ways you can rev up your metabolism when walking.”

25. Drink coffee

Pixabay

Coffee contains caffeine, a stimulant that been shown to increase metabolic rate. [Related: 15 Things That Happen to Your Body When You Drink Caffeine] ”Studies show that caffeine can increase the metabolic rate by 3-11%, with larger doses having an even bigger effect,” according to Authority Nutrition. It also has been shown to boost weight loss and prevent weight gain.