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The Best Ways to Boost Metabolism
Do strength training exercises (squats, lunges, deadlifts).
Do high-intensity interval training (running, cycling).
Eat protein-rich food (beef, poultry, fish, eggs, beans).
Stay hydrated.
Get cold acclimated.
Drink coffee.
1. Stand up once every 30 minutes.
Standing can tone your muscles and increase your metabolism by improving blood flow. Try to switch between sitting and standing every 30 minutes. Believe it or not, low-intensity activities, like standing, play an important role in maintaining your metabolism and resting energy expenditure.
You might switch to a standing desk at work, or take plenty of standing breaks throughout the day.
2. Do some strength-training.
Studies show that building muscle may help boost your metabolism. From a scientific standpoint, muscle burns over twice as many calories as fat; therefore, the more muscle you have, the more calories you’ll burn in the long term. Add some compound exercises to your strength-training routine—these are exercises that work multiple muscle groups and together build muscle faster.
Deadlifts, lunges, bench presses, squats, and shoulder presses are all great strength-training exercises to try.
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3. Try high-intensity workouts.
High-intensity interval training may boost your metabolism after the workout by increasing body temperature and sympathetic activity. To get started, do a high-intensity activity, like sprinting, biking, or swimming, for at least 20 seconds. Do the exercise at full intensity, and then take a short break. Cycle through exercising and resting in short bursts to make your body work harder and really get the most out of a HIIT workout.
For instance, you might do 20 seconds of a reverse lunge and 10 seconds of push-ups. Then, you’d rest for 1 minute before doing another set.
According to experts, traditional exercise like swimming or biking is generally not intense enough to increase your metabolism for very long once you’ve finished your workout, although swimming in cold water has been shown to slightly increase thyroid activity.
4. Eat whenever you feel hungry.
The number of meals you have isn't directly related to your metabolism. Instead, focus on taking in enough calories to avoid becoming uncomfortably hungry, and follow a meal plan that meets your needs. If you’re worried about overeating or getting too hungry between meals, eating 6 small meals per day might be a good option for you and may also help balance out glucose and insulin levels. If you prefer eating in bigger portions, a 3-meal schedule might be the best choice for preventing overeating.
According to experts, athletes tend to do better with a small-portion meal plan spread throughout the day to maintain more stable glucose and energy levels.
5. Enjoy protein-rich foods.
As you digest food, you actually burn calories in the process. Also known as the thermic effect of food (TEF), this calorie-burning process boosts your metabolism as your body breaks down food. Luckily, protein-rich foods amp up your metabolism even more than carb-rich or fatty foods, and replacing sugary soft drinks or fruit juice with protein-rich drinks such as milk or soymilk has been shown to increase TEF thanks to their content of calcium and protein.
Beef, lamb, poultry, fish, and seafood are all great sources of protein. Beef and other meats are sources of carnitine and conjugated linoleic acid (CLA), both of which help the body metabolize lipids for energy and enhance beta oxidation.
Beans, nuts, eggs, and dairy are other excellent protein options. Many beans provide both high-quality protein and resistant starch, which stimulate TEF and beta oxidation more efficiently together, and kidney beans are an excellent source of iron, which is needed to help fuel your metabolism by supporting oxidative phosphorylation.
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6. Drink lots of cold water.
Cold water can give your metabolism a quick boost by forcing the body to produce more body heat. Drinking large volumes of cold water quickly may offer an additional bonus by increasing serum norepinephrine levels and stimulating sympathetic activity. According to some studies, drinking 10 mL (0.35 imp fl oz; 0.34 fl oz) of water can boost your metabolism for about 40 minutes. Overall, experts recommend that women drink at least 11½ cups (2.7 L) of water each day, and men drink 15½ cups (3.7 L). Drinking cold water before meals has also been shown to create a feeling of fullness and help curb overeating by slowing rates of gastric emptying.
8. Do a breathing exercise.
Certain breathing techniques may boost your metabolism by increasing resting oxygen consumption. Press a finger over your left nostril so it’s completely blocked off. Then, breathe in and out through your right nostril at least 25 times. Repeat this exercise about 4 times each day—according to some studies, this can both soothe your nervous system and increase parasympathetic activity and resting metabolism.
9. Sip on some caffeinated coffee.
Studies show that caffeinated coffee boosts your metabolism and fat burning by stimulating sympathetic activity and increasing cAMP within cells. Enjoy a cup of joe when you wake up in the morning—it may help you overcome sleep inertia and increase your metabolism by around 10%. In fact, some studies show that caffeinated coffee drinkers have a higher metabolism than decaf drinkers, and caffeine intake also has been shown to increase physical activity levels and endurance.
If you aren’t a coffee fan, green tea also has some metabolism-boosting benefits, as it provides both caffeine and thermogenic catechins.
10. Snack on spicy food.
Capsaicin gives your metabolism a small boost. This is the ingredient in chili peppers that makes them so spicy. Spice up your meal plan with some chili-seasoned chicken wings, spicy guacamole, chili-glazed steak, or another spicy dish of your choice.
Spicy food only boosts your metabolism for a short time. If you’re looking for a long-term solution, this might not be the best option for you. Instead, you may want to focus on increasing HIIT exercise or building more lean mass.
In this article, I explained how any athlete or ordinary person can boost their metabolism. When they say it's impossible, read on.
Artemus Vazhui