Want to kick-start your metabolism into high gear? Try these seven super-easy tips to naturally boost your metabolism.
1. Eat 5 to 6 times a day.
Think of your metabolism as a fire. In order to keep a fire going, you have to constantly fuel it.
You can't dump a bunch of gasoline on a fire, go hiking for six hours and expect the fire to still be blazing when you return. The same goes for your metabolism. Eating frequent, small meals throughout the day keeps blood sugars stable (so you avoid the dreaded sugar crash!) and gives your body a steady stream of energy.
If you go too long without eating, your body thinks it's starving and your metabolism slows, causing your body to store energy as fat for future use. Remember: never go more than four hours without having a small bite to eat.
2. Don't overeat.
Instead of eating until you feel full, eat until you're about 80% full. It can take up to 20 minutes for your brain to register your stomach is full, so if you always rely on feeling full to stop eating, you're likely overdoing it.
Your body can only use so much protein, fat and carbs at a time. The excess is stored as fat reserves for later. If you want to boost your metabolism, you need to decrease your fat stores in order to increase your muscle to fat ratio.
3. Drink more water.
Every cell in our body needs water to function, so it's no surprise that dehydration will cause our metabolisms to come to a screeching halt. The Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17 oz.) increases metabolic rate by 30 percent in healthy men and women. Try drinking one gallon per day.
4. Lift weights.
The more muscle you have, the more calories you burn at rest. Lifting weights raises your resting metabolic rate, which increases metabolism. Many people walk, run, cycle or swim but they don't lift weights. If you want to boost your metabolism you have to increase your muscle to fat ratio. One of the best ways to do that is by lifting weights.
5. Try interval training.
High intensity interval training has been shown to increase metabolism for up to three hours after your workout ends. So instead of running at the same pace for 30 minutes, do a sprint for 30 seconds every 3 minutes. You can add sprints to swimming, cycling and even walking.
6. Get more sleep.
Sleep isn't a luxury: your health depends on it. Getting enough rest is a precursor to good health. A recent study found that insufficient sleep increases the risk for insulin resistance, type 2 diabetes, and obesity (all metabolism crashers!). Aim for 7-9 hours of sleep per night.
7. Drink matcha tea.
The American Journal of Clinical Nutrition found that green tea extract rich in catechin polyphenols has thermogenic properties and promotes fat oxidation (using fat for energy). Matcha tea contains an important and abundant catechin polyphenol called EGCG (epigallocatechin gallate).
Here's the great news. Sixty percent of the catechin content in matcha is EGCG, making it a metabolism-boosting powerhouse! You can add matcha powder to smoothies or make a tea out of it.
Sometimes a few simple tweaks creates massive changes!