10 Ways to Boost Your Metabolism

Can You Make Your Metabolism Better?

How your body burns calories is based on several things:  1)  some people inherit a fast metabolism, 2) men typically burn more calories than women, even when resting, and 3) the body generally slows metabolism after age 40.  But while you can’t control age, gender or genetics, there are ways you can improve your metabolism.  Read on for some tips!

Build Muscle

The body burns calories even when you’re doing nothing.  The resting metabolic rate is higher in people who have more muscle.  A pound of muscle burns approximately 6 calories per day to sustain itself compared to every pound of fat burns 2 calories of fat per day.  So you can see where gaining fat can add up.  Try a session of strength training where your muscles are activated in your body can raise your daily metabolic rate.

Step Up Your Workout

While an aerobic workout will not build muscles, it can raise your metabolism just hours after a workout.  The key is to push yourself as the high-intensity exercise delivers bigger and longer raises in metabolic rate than the low- or moderate-intensity workouts.  If you want to get these benefits, try an intense class at the gym that includes short bursts of jogging during a regular walk.

Fuel Up with Water

Water is needed by the body to process calories, and if you’re mildly dehydrated, the metabolism slows down.  One study shows that adults who drank 8 or more glasses of water per day burned more calories than those drinking only 4.  Stay hydrated by drinking a glass of water or some other unsweetened beverage before every meal or snack.  And snack on fresh fruits and vegetables that contain water rather than pretzels and chips.

Should You Drink Energy Drinks?

While some energy drinks have ingredients that give your metabolism a boost, they are loaded with caffeine that increases the energy the body uses.  And a lot have taurine, an amino acid, that speeds up the metabolism to help burn fat.  Drinking energy drinks can cause problems like high-blood pressure, anxiety, and sleep issues in some people.  The American Academy of Pediatrics recommends kids and teens don’t drink energy drinks.

Use Smart Snacking

Eat more often to help lose weight, because when eating large meals where you have several hours in between meals slows down the metabolism.  An ideal is a small meal or snack every 3 to 4 hours to keep the metabolism working to burn more calories in a day.  Several studies have shown that people snacking regularly eat less at mealtime.

Spice Up Your Meals

Use spices in your meals to give your meals natural chemicals to kick your metabolism in high gear.  Using a tablespoon of red or green chili pepper boosts the metabolic rate, but while the effect is temporary, eating enough may add up.  For a  quick boost to pasta dishes, chili and stews, use red pepper flakes.

Power Up with Protein

The body burns more calories digesting protein than when the body eats fats or carbohydrates.  For a balanced diet, replace carbs with lean, protein-rich foods to boost metabolism at meals.  Some sources of protein are lean beef, turkey, fish, white-meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Sip Some Black Coffee

Coffee drinkers may enjoy this perk, but taken in moderation, coffee’s benefits can raise the metabolic rate in the short-term.  Caffeine may help you feel less tired and increase the body’s endurance while exercising.

Recharge with Green Tea

Green or Oolong tea can give combined benefits of caffeine and catchins that raise the body’s metabolism for a few hours.  Research shows that drinking 2-4 cups of green or oolong tea can push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets

Crash diets—eating fewer than 1,200 (for women) or 1,800 (for men) calories per day – are bad for those hoping to raise their metabolism.  While crash diets may help drops the pounds, it comes at great expense and good nutrition.  It also makes you lose muscle that slows the metabolism for a final result in burning fewer calories and making you gain weight faster than when you started the diet.