Boosting Your Metabolism: 6 Effective Strategies
Blaming a slow metabolism for your inability to shed those unwanted pounds is a common excuse. But guess what? You have the power to improve your metabolism! Your body’s daily calorie-burning rate, known as metabolism, is influenced by various factors, such as age, gender, muscle-to-fat ratio, diet, and activity level. While you can’t control your age, there are practical things you can do daily to give your metabolism a healthy boost. Here are six gimmick-free strategies to elevate your metabolism.
1. Start Strength Training
Your body burns calories even when you’re at rest, but those with a higher muscle-to-fat ratio burn more. One pound of lean body tissue, including organs and muscles, burns an average of 14 calories a day, while one pound of fat only burns 3. Weight-bearing exercises, even bodyweight exercises like pushups and squats, help build muscle and reduce fat, resulting in a higher metabolism.
2. Get Your Heart Thumping
While cardio exercises at the gym may not build muscle, they can increase your metabolism for several hours after your workout. Make your cardio session high-intensity by pushing yourself to run or walk faster or by trying a more intense dance class.
3. Drink Plenty of Water
Even mild dehydration can slow down your metabolism because your body needs water to process calories. Aim to drink at least half your body weight in ounces daily. If you’re working out or it’s hot outside, increase your intake. For example, if you weigh 148 pounds, you need to consume at least 74 ounces daily as a baseline, and add an extra 8 ounces for every 15 minutes of exercise. Snacking on high-water content fruits and veggies can also help you stay hydrated.
4. Snack Between Meals
This doesn’t mean reaching for a bag of Cheetos! Instead, focus on eating smaller main meals and incorporating smart snacks in between, spacing your meals every 3 to 4 hours. Studies suggest that having several small meals throughout the day keeps your metabolism active, leading to more calories burned over time.
5. Spice Up Your Life
Chili peppers, like cayenne and jalapeño, contain capsaicin, a compound that studies show can boost your metabolism by 15 to 20% for up to two hours after consumption. Consider adding red pepper flakes to your savory meals for that extra kick.
6. Sip a Little Caffeine
Caffeine can provide an energy boost when you’re feeling tired and has been linked to increased endurance during exercise. Research also associates it with a slight increase in metabolism. Green tea, a great source of caffeine and catechins (antioxidants found in tea), can raise your metabolism for a couple of hours. Studies suggest that drinking 2 to 4 cups of green tea daily can encourage your body to burn 17% more calories during moderately intense exercise.