8 Ways to Boost Your Metabolism (What Actually Helps)
Can you really boost your metabolism?
Almost everyone who wants to lose weight wishes their body burned more energy. How much you burn depends on a few things. Some people are born with a higher metabolism. Men tend to burn more than women, even at rest. And for most people, metabolism slows a little each year after 40.
You can't change your age, sex or genes. But there are everyday things that help. Here are 8 of them.
1) Build muscle
Your body burns energy all day, even while you sit still. People with more muscle burn more at rest. A pound of muscle uses about 6 calories a day just to keep itself going. A pound of fat uses about 2. That small gap adds up over time. Strength training also wakes up muscles all over your body, so you burn a bit more for the rest of the day.
2) Add some cardio
Cardio won't build big muscles, but it keeps your body burning a little more for a few hours after you finish, because you just used the muscle you have. Try a class that mixes cardio and weights, or add short bits of jogging to your usual walk. If anything hurts, talk to a trainer so you can move in a way that works for your body.
3) Drink more water
Your body needs water to use the food you eat. Even being a little low on water can slow things down. In one study, adults who drank eight or more glasses a day (up to 100 oz) burned more than those who drank four. Sip through the day, about 4 oz at a time, from water or herbal tea. Snack on fresh fruits and vegetables, which are full of water, instead of pretzels or chips.
4) Eat on a steady schedule
Long gaps followed by very big meals can leave your energy up and down. What matters most is being consistent with the eating pattern you pick. If you eat 2 meals a day, stick with it for a month and see how your body feels. Then try 5 or 6 small meals a day for a month. Keep the pattern that feels better. Many people find that a small meal or snack every 3 to 4 hours keeps their energy steady and helps them eat less at meals.
5) Spice up your meals
Spicy foods give your metabolism a small bump for a short time, maybe about half an hour. If you eat spicy food often, that can add up a little. Try red-pepper flakes in pasta, chili and stews.
6) Eat more protein
Your body uses up to twice as much energy to digest protein as it does for fat or carbs. You still want a balanced plate, but swapping some carbs for lean protein gives your metabolism a small lift at mealtime. Good sources: lean beef and pork, fish, white-meat chicken, tofu, nuts, beans, eggs and low-fat dairy.
7) Have green tea at lunch
Green tea and oolong tea have a little natural caffeine, which can nudge your metabolism up for a couple of hours. Lunch is a good time for it. Be careful about starting your day with caffeine, because it can make you crave sugary foods in the morning.
8) Skip extreme calorie cuts
Eating fewer than 1,000 calories a day tends to backfire if you want a healthy metabolism. Check what your body needs with our free calorie calculator. Cutting that hard may drop pounds at first, but you miss out on good food, and a lot of what you lose is muscle, especially if you are also working out hard. Less muscle means a slower metabolism, as we covered above. You end up with a body that burns less than before, and weight comes back more easily.
What helps most
Single foods and drinks only change your metabolism a little. The biggest help is building muscle and staying active. The more you move during the day, the more you burn. Working out in the morning can also keep your metabolism up for a few hours.
Want help putting this into practice?
See how the 8-Week Program works, or take the free 7-question check on why the scale isn't moving.
