7 Ways to Boost Your Metabolism

by in Healthy Tips, March 7, 2012
Boost your metabolism the healthy way.

Looking to rev up your metabolism? Say no to dangerous weight loss pills and wacky crash diets. Instead try any of these 7 safe ways instead.

Metabolism Facts
Between genetics, gender, and age we have limited control over how much we can boost our metabolism. Men in general have a higher metabolism than women due to their higher muscle mass. As we age (especially after the big 4-0), our metabolism slows down. There’s not much you can do about the hand you’re dealt, but a few healthy habits can help boost it up.

#1: Resistance Training
A regular weight training regimen can help increases your muscle mass, thereby boosting your metabolism. The key word is “regular”—meaning, hitting the weights once in a while won’t do the trick. Aim for three times per week.

#2: Avoid Extreme Calorie Cutting
Your metabolism works most efficiently at a minimum of 1,200 calories per day. If you eat fewer calories than that, it’ll actually slow it down.

#3: Spice It up!
Capsaicin, a compound found in hot peppers has been shown to slightly increase your metabolism several hours after eating. Add chopped chili peppers to soups, stews and other favorite dishes.

#4: Eat Breakfast
The last thing you want to do is skip breakfast. This will make your blood sugar drop after a long night of sleep. Instead, start your morning strong by eating a healthy breakfast to jump-start your metabolism.

#5: Eat Your Protein
It takes a bit more energy to break down protein compared to carbs and fat. So add lean protein at your meals and snacks. Healthy choices include eggs, chicken breast, seafood, fish, pork tenderloin, beans, and low fat and nonfat milk and dairy products.

#6: Sip Green Tea
Studies have shown that green tea has various components (including caffeine) that help temporarily boost your metabolism. Stick with 1-2 cups at most per day and stay away from supplement gimmicks (they tend to have many unregulated and dangerous herbs in them too).

#7: Drink A Cup of Joe
Caffeine found in coffee can help increase your metabolism for a short period of time. This doesn’t give you permission to down cups of coffee throughout the day — drinking too much also has its downfalls. Aim for about 1 cup per day.

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Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

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Comments (181)

  1. Meche says:

    Lo que hacemos y lo qu nos falta

  2. I always thought about metabolism being the key to staying fit, thanks for all the tips, I knew about the skipping breakfast and eating protein part but I didn't know about the chilis I'm a lover of spicey foods, ill be adding peppers to my meal from now on, nice post.

    • Drew says:

      Agreed, great post! Have you ever heard of NutriDiet? It's a specially-formulated blend of three essential ingredients —probiotics, prebiotics and green tea—designed to help your body get the most out of a healthy diet. Check it out!!

  3. Julie Renner says:

    30-40 minutes of moderate cardio-endurance training most days of the week should be a focus for maintaining a good metabolism in addition to resistance training and portion control. Take care and be well!

  4. Kenn S. says:

    Where does "lots" of water fit in to the metabolism world?

    • PWit says:

      When you drink water make sure it is ice water and that is what will boost your metabolism. First hing in the AM and 7 glasses all day. It is like when a person is outside in cold weatther and the chill sets in that is using your metabolism.
      Hope this helps

  5. Rhonda says:

    The problem is that as the COLD drinks pass through our system, they solidify the fats from the foods we have just eaten or are eating at present. This makes the body find it harder to digest and disperse the unwanted fats from our body.

    However, if we simply swap our cold drinks for a warm drink (warm water/ coffee/tea/herbals) the warm fluids help the fats in our foods to remain fluid and so easing the digestive system and helping the fats pass through our body (and reduce risk of clogged arteries).
    I exercise 20 hours a week and cannot lose weight. I do not eatsimple carbs either. I GIVE UP!

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