Supercharge Your Metabolism Naturally: 15 Proven Strategies
If you’re on the hunt for natural ways to ramp up your metabolism, you’re in luck! You can boost your metabolic rate without resorting to drugs or other unnatural methods.
Your basal metabolic rate (BMR) is the number of calories your body burns just to keep you alive—like breathing and maintaining your core temperature. But your total metabolism includes more than just your BMR. It also accounts for the calories burned during your daily activities.
Many people believe that weight loss is simply a matter of calories in versus calories out. But that’s a simplified view. In reality, various factors—like exercise and the foods you eat—can impact how many calories your body needs each day. For instance, on low-carb diets like keto or Atkins, you might eat more calories and fat but still lose weight. Want to learn more ways to naturally boost your metabolism? Keep reading!
15 Natural Ways to Boost Your Metabolism
- Spice Up Your Meals with Chili Peppers
- Add Berries to Your Diet
- Eat More Protein and Fewer Carbs
- Drink Cold Water
- Sip on Tea
- Build Muscle
- Try Interval Training
- Move More and Stand Up Often
- Keep Your Thyroid Healthy
- Detox Your Body
- Sleep Well
- Take Anthocyanin Supplements
- Embrace Capsaicin
- Add Omega-3 Fatty Acids to Your Routine
- Get Enough Vitamin D
Why Boosting Your Metabolism Matters
Increasing your metabolism helps you burn fat and lose weight. While regular exercise and a healthy, plant-based diet are the cornerstones of weight loss, sometimes your metabolism could use a little extra help—especially as it naturally slows with age. For women, metabolism tends to slow down more as they age, particularly when weight loss is rapid.
Incorporating these metabolism-boosting strategies into your life can help you counteract these natural slowdowns and support sustainable weight loss or help you maintain a healthy weight.
How to Boost Your Metabolism: The Best Natural Methods
Luckily, there are a variety of ways to give your metabolism a natural boost. From foods and herbs to supplements and lifestyle changes, you have a range of options—whether it’s getting better sleep, adding certain foods to your diet, or trying out specific workout methods.
Metabolism-Boosting Foods
Some foods can accelerate your metabolism by increasing something called dietary-induced thermogenesis, which is the energy needed to digest food. Here’s a list of metabolism-boosting foods that can make a real difference:
- Chili Peppers
Chili peppers contain capsaicin, a compound that not only adds spice to your meal but also revs up your metabolism. This compound can help curb your appetite and increase fat burning. While regular consumption can desensitize the body to capsaicin’s effects, for those new to spicy foods, it can work wonders. - Berries
Full of antioxidants, berries like raspberries, blackcurrants, and bilberries can improve your metabolic rate. They’ve been shown to help people on high-fat diets gain less weight and maintain lower insulin levels, which can support weight loss. Additionally, berries are low-glycemic, meaning they have minimal impact on blood sugar, making them a great choice for your metabolism. - Other Foods
Iron-rich foods like spinach and beans and calcium-rich ones like kale and soybeans also contribute to boosting metabolism. A plant-based diet filled with these foods can give your metabolism an extra edge.
Dietary Tweaks for a Faster Metabolism
Beyond specific foods, some simple dietary changes can enhance your metabolic rate:
- Opt for Low-Carb, High-Protein Diets
Protein is a metabolism supercharger, increasing calorie burning by 15-30%. In contrast, carbs only raise it by 5-10%, and fats have a minimal effect. Protein-rich foods help you feel fuller for longer, leading to a reduction in calorie consumption over time. One study showed that people on a high-protein diet ate 441 fewer calories per day compared to those eating a lower-protein diet. - Drink More Water
Staying hydrated is crucial. Drinking two 8-ounce glasses of cold water can jump-start your metabolism by increasing thermogenesis. Cold water is especially effective because your body has to burn more calories to bring it up to temperature. - Sip Tea for an Extra Boost
Teas like black, green, and oolong are loaded with antioxidants and caffeine, both of which promote fat breakdown and increase calorie burning. Matcha, a type of green tea, is particularly rich in catechins, which enhance metabolism. Not a tea fan? Coffee also boosts metabolism due to its caffeine content.
Exercise Techniques to Rev Up Your Metabolism
Exercise is a key player in metabolism, but certain types of activity give you more bang for your buck:
- Build Muscle
Muscle burns more calories than fat, even while at rest. A pound of muscle requires six calories per day to maintain, while fat only needs two. Incorporating strength training and resistance exercises into your routine can help build muscle mass and elevate your metabolism. - High-Intensity Interval Training (HIIT)
HIIT workouts, which combine bursts of intense exercise followed by brief recovery periods, have been shown to increase resting energy expenditure and promote fat loss. It’s a great way to boost your metabolism and burn fat in less time. - Stand and Move More
Small lifestyle changes, like standing more throughout the day, can make a huge difference in your metabolic rate. Studies have shown that sedentary people burn more calories just by standing and moving around more frequently. Consider using a standing desk or taking the stairs instead of the elevator.
Lifestyle Adjustments to Support Metabolism
Your lifestyle can play a pivotal role in keeping your metabolism running smoothly:
- Keep Your Thyroid Healthy
Your thyroid controls metabolism, so keeping it healthy is essential. Ensure you’re getting enough iodine through foods like seaweed and fish, or consider supplementation if needed. - Detox Your Body
Everyday chemicals, known as obesogens, can disrupt metabolism and contribute to weight gain. Regularly detoxing your body through sweat-inducing activities or cleanses can help remove these harmful substances. - Get Plenty of Rest
A lack of sleep can wreak havoc on your metabolism, leading to increased hunger and weight gain. On the flip side, getting enough rest can help balance hunger hormones and reduce overall calorie intake. Make sleep a priority for a more efficient metabolism.
Supplements to Support Your Metabolism
While a healthy diet should be your primary source of nutrients, certain supplements can give your metabolism an extra boost:
- Anthocyanins
Found in berries and black beans, these powerful antioxidants help regulate fat cells and prevent metabolic syndrome. If you don’t consume these foods regularly, you can find anthocyanin supplements for an added boost. - Capsaicin
If you can’t handle the heat from chili peppers, consider a capsaicin supplement. Studies suggest it can help reduce appetite and calorie intake while boosting metabolism. - Omega-3 Fatty Acids
Omega-3s, found in fish and flaxseed oil, can support metabolism by affecting leptin, the hormone that regulates fat storage. They can help you maintain a healthy weight during and after dieting. - Vitamin D
This vitamin is essential for muscle health and calcium absorption. Studies show that many people are deficient in vitamin D, which can hinder metabolism. Supplementing with vitamin D can help optimize metabolic function.
Final Thoughts
You have the power to naturally boost your metabolism through a combination of foods, exercise, and lifestyle choices. By incorporating these strategies—like adding protein to your diet, building muscle, staying hydrated, and getting quality sleep—you can support a healthy metabolic rate at any age. Don’t forget to incorporate key supplements, such as omega-3s and vitamin D, to give your metabolism that extra push.
Remember, small changes can lead to big results, so start today and enjoy the benefits of a more efficient metabolism!