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10 Strategies to Help Boost Slow Metabolism

By making changes to your diet, exercise routine, and daily habits, you can help boost your metabolism and enhance your body’s ability to burn fat.

 

1. Increase Protein Intake

Eating more protein can temporarily boost your metabolism through a process called the thermic effect of food (TEF). Protein requires more energy to digest, absorb, and process than fats or carbohydrates, leading to a slight metabolic increase.

  • Tip: Include lean proteins like chicken, fish, and other low carb high protein foods at every meal.

2. Strength Training

Building muscle through resistance or strength training increases your resting metabolic rate (RMR). Muscle tissue burns more calories at rest than fat, so the more muscle you have, the higher your metabolic rate.

  • Tip: Incorporate weightlifting or bodyweight exercises like squats, lunges, and push-ups into your fitness routine.


3. Stay Hydrated

Drinking water can temporarily increase your metabolism. Studies show that drinking 17 ounces (0.5 liters) of water can increase resting metabolism by 10–30% for about an hour.

  • Tip: Aim to drink your lean body mass in ounces of water daily, and more if you're physically active.

4. Eat Small, Frequent Meals

Eating smaller, more frequent meals throughout the day can help keep your metabolism active. Large gaps between meals can slow your metabolic rate.

  • Tip: Have 4-6 small meals or snacks every 3-4 hours, focusing on nutrient-dense foods like fruits, vegetables, lean protein, and whole grains.

5. Incorporate High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. This type of workout has been shown to increase your metabolic rate for hours after the workout, a phenomenon known as the "afterburn effect."

  • Tip: Add HIIT sessions, like sprinting, cycling, or bodyweight circuits, to your weekly exercise routine.

6. Drink Green Tea or Coffee

Both green tea and coffee contain caffeine and other compounds that can temporarily increase your metabolism. Green tea contains catechins, which may help burn fat, while coffee stimulates the nervous system to increase energy expenditure.

  • Tip: Drink 1-3 cups of green tea or black coffee a day to enjoy its metabolism-boosting effects (without adding too much sugar or cream).


7. Get Enough Sleep

Lack of sleep can negatively affect your metabolism, leading to weight gain. Sleep deprivation also affects the regulation of hunger hormones, making you more likely to overeat.

  • Tip: Aim for 7-9 hours of quality sleep each night to support a healthy metabolism and fat loss.

8. Spice Up Your Meals

Spicy foods, particularly those containing capsaicin (found in chili peppers), can temporarily boost your metabolism by increasing your body’s heat production.

  • Tip: Add spices like cayenne pepper, chili flakes, or hot sauce to your meals to give your metabolism a temporary boost.

9. Eat To Your RMR

Stay within your calorie number based on your RMR test results each day.

  • Tip: Also stay within your caloric numbers for carbs and fats.  Eating more carbs and fats than your body needs will store as body fat.

10. Move More Throughout the Day

In addition to planned exercise, staying physically active throughout the day can help keep your metabolism higher. Simple activities like walking, standing, and fidgeting contribute to calorie burning.

  • Tip: Take breaks to walk around, use the stairs instead of the elevator, and incorporate activities like stretching or standing while working.


It is possible to change your metabolism.

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