How to Boost Metabolism Naturally

So you want to boost your metabolism? What does that even mean? Taken straight from the dictionary: metabolism is “All the physical and chemical changes that occur in cells to allow growth and maintain body functions. These include processes that break down substances to yield energy and processes that build up other substances necessary for life.” Got all that? Basically put, it is how our bodies use energy (like from the food we eat or fat that is stored in our bodies) to perform functions to sustain life. When most people think of boosting metabolism, what they are referring to is their metabolic rate – the rate at which our bodies use or “burn” calories. This varies widely from person to person, as multiple factors influence one’s metabolic rate. Some people naturally inherit a speedy metabolism (I secretly hate you people). Men tend to burn more calories than women, even while resting (again, not fair!). And for most people, metabolism slows steadily after age 40 (you can’t outrun this one). So while you can’t control your age, gender, or genes, I did round up 10 ways you can boost metabolism naturally.

Pump Some Iron

Even at rest your body is using energy and burning calories. This is called resting metabolic rate and is higher in people with more muscle. At rest, each pound of muscle uses more calories than fat does on a daily basis (~6 calories compared to 2 calories). Over time, this difference can add up. Following a strength training workout, muscles are turned on all over the body, increasing your average daily metabolic rate.

Work it!

Running, swimming, walking or riding a bike (aka – aerobic exercise) may not yield huge muscles, but it can rev up your metabolism in the hours after a workout! The main thing is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. So next time you hit the gym, try a more intense spinning session or include short bursts of jogging during your regular walk around the neighborhood.

Water’s on Tap

Water is crucial to many processes in our bodies, including using calories. If you are even mildly dehydrated, your metabolism may slow down, says Scott Isaacs, MD, clinical instructor of medicine at the Emory University School of Medicine. To stay hydrated, keep a water bottle with you throughout your day – that way you’re likely to drink more. Drinking a glass with every meal and snack can help, too. Also, you can sneak some water into your diet by snacking on foods that naturally contain water such as fresh fruits and vegetables.

Snack Smart

Every time you eat, your metabolism is turned on. If you only eat 3 large meals a day with many hours in between, your metabolism will slow down to a quiet hum between those meals. On the flip side, having a small meal or snack every 3 to 4 hours keeps your metabolism revved up, so you burn more calories throughout the day!

Protein Power

Your body burns more calories digesting protein than it does fat or carbohydrates. As part of a balanced diet replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime (this doesn’t mean go overboard with protein…especially if you aren’t doing a ton of physical activity). Good sources of protein include lean beef, turkey, fish, white meat chicken, nuts, beans, eggs, low-fat dairy products, and tofu.

Join the Whole Grains Band Wagon

Compared to processed grains, like white bread and pasta, whole grains increase your metabolic rate by taking more energy break down. Whole foods that are rich in fiber, such as brown rice, quinoa and oatmeal, are great options!

Spice Things Up

Spicy foods, such as chili peppers, have natural chemicals called capsaicin, that can kick your metabolism up a notch. Cooking foods with these spices can boost your metabolism naturally. The effect is most likely temporary, but if you eat spicy foods on a regular basis, the benefits may add up. For a speedy boost, spice up soups, casseroles, and pasta dishes with some red pepper flakes or chili powder.

Quick Pick Me Up

Along the same lines as the spices, is caffeine. Caffeine, such as in coffee, has been shown to increase metabolic rate by increasing the amount of energy your body uses. Use with caution, as too much caffeine intake may cause issues like high blood pressure, anxiety, and sleep issues for some people.

Avoid Crash Diets

Diets that prescribe less than 1,200 calories per day (if you’re a woman) or 1,800 (if you’re a man) are not good for anyone trying to boost their metabolism. Although these diets may help you lose weight at first, it all too often comes at the expense of balanced nutrition. Adding to the temporary lack of nutrition, is that crash diets can actually cause you to lose muscle (do you think all the weight you’re losing is fat? Think again.), which in turn slows your metabolism. The end result is your body burns fewer calories and gains weight faster than before the “diet”. Just don’t do it, people!

Catch Some Zzzz’s

Sleep can affect all aspects of the body’s health. While it’s true that our metabolic rate decreases at night, research into obesity and weight problems suggest that getting adequate sleep is as important as eating right and exercising. The age old recommendation of a minimum of eight hours of sleep per night is suggested for the metabolism to work properly. Getting enough sleep (but not too much) is critical for your body to recover and recuperate after a long day.

Have a topic or question you want covered on Dietitian Brittany’s blog? Go ahead and send her a message and she’ll see what she can do for you!

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Brittany

I'm a registered dietitian nutritionist and mom of four with a passion of helping families build confidence in the kitchen. I share family friendly recipes and helpful tips to help you navigate mealtime one bite at a time.

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