15 Ways to Boost Metabolism and Lose Weight
Your metabolism doesn’t have to take a nosedive as you grow older.
Technically, your metabolism is the process by which your body breaks down food and converts it into energy. Un-technically, it’s that thing that you want to speed up as much as possible to help you lose weight. For that, we’re here to help. While your metabolism is largely hereditary and can slow down with age, research shows some foods, behaviors, and activities can raise or lower your metabolism, therefore changing the amount of energy your body burns during a specific period of time. Some trendy approaches to boosting metabolism have gained attention in recent years — intermittent fasting, apple cider vinegar, etc. — but there’s no evidence to suggest they have any significant effect on metabolism and could even have a negative effect on your overall health. Instead, incorporate these habits into your everyday routine to give your metabolism a helpful boost.
Eat breakfast
Eating breakfast jump-starts your metabolism and keeps your energy high all day. Some studies show that skipping this meal is linked to an increased risk of obesity.
Drink coffee or tea
Caffeine is a central nervous system stimulant, and your daily java can increase your metabolism by 5 to 8%. Likewise, a cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe tea antioxidants called catechins provide a boost. However, note that this effect may be “slight and temporary,” according to one expert, and if caffeine makes you jittery, the slight boost may not be worth it.
Work in cardio
A vigorous aerobic workout can help you burn almost 200 extra calories during the 14 hours following your sweat session, according to a small 2011 study. The research suggests short bouts of intense running, swimming, or riding (HIIT workouts) beat longer, more leisurely workouts when it comes to charging your metabolism. “Just 20 to 30 minutes of HIIT, two or three times a week, is enough to see results,” said Pamela Peeke, MD, author of The Hunger Fix
Lift weights
Pumping iron increases your calorie burn long after you stop working out. But that doesn’t mean those 3-pound dumbbells are going to cut it. According to a study published in the Journal of Translational Medicine, people who grab heavier weights and aim for shorter breaks between bouts of lifting increase their metabolic burn by up to 452 calories over the next 24 hours. People who used lighter weights and took longer breaks burned only 98 additional calories over the same period.
Avoid late-night snacking
“Eating carbs in the evening leads to metabolic problems because the body is more resistant to insulin at night,” explained Aaron Cypess, MD, Ph.D., in a previous interview. This can result in a cube of higher blood sugar, which can contribute to weight gain and other complications. Protein doesn’t cut it here either — it only takes a few extra steps for protein to be converted to carbs and fat. Any extra calories at night will be stored as fat, so eat dinner early and keep snacking light.
Fight fat with fiber
Research shows some fiber can up your fat burn by as much as 30 percent. Aim for about 25g a day — the amount in three servings each of fruits and vegetables.
Buy organic
Canadian researchers found dieters who consume lots of organochlorines — a type of pesticide pollutant stored in fat cells — experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.
Drink more water
German researchers found that drinking 48 ounces of cold water a day can help you burn more calories. The benefit may come from the work your system has to put out to heat all that water to body temperature.
Don’t sit still
Exercise is best. But research shows even small movements — stretching your legs, taking the stairs, or even just standing to talk on the phone — can add up to an extra 350 calories burned in a single day.
Add iron
Iron is essential for transporting the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources
Get more vitamin D
Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough vitamin D through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
Eat protein
Research shows protein can increase post-meal calorie burn by as much as 35%. So try to add some healthy protein to every meal, like avocado, lean cuts of meat or poultry, dairy, fish, nuts, or beans.
Eat chewy foods
The more you have to chew a bite before swallowing, the more energy you’re burning before that food even hits your belly. Food in its “whole state” — think apples as opposed to applesauce — tends to require more chewing. So do proteins, nuts, fruits, and vegetables.
Select spicy ingredients
Dieters taking capsaicin, the chemical that gives hot peppers their fire, doubled their energy expenditure for several hours, according to research from UCLA. By binding to nerve receptors and sending fat-burning signals to your brain, even mild peppers contain compounds that help erase up to 100 calories a day. Need some inspiration? Try cooking with spices like harissa, a North-African paste made from smoked chili peppers that goes wonderfully in soup (psst — here’s how to make it).
Get more vitamin D
Lakatos says there’s some evidence that calcium deficiency may slow metabolism. Research shows consuming calcium through dairy foods may also reduce fat absorption from other foods.
