When it comes to reducing weight, you’ve heard that your metabolism is the key driver, but do you have any clue why this is the case? I’ll explain why and share my favorite natural options to boost your metabolism so you can burn fat even while you sleep!
Your metabolism controls the rate at which you burn energy.
Although I’m not a fan of traditional restrictive diets, eating less is one way to prevent weight gain due to a slow metabolism. Instead, it would be best to focus on eating well and using some of my suggestions to naturally speed up your metabolism; this will help you burn energy more efficiently and healthily lose weight.
Without dieting, there are safe and efficient ways to boost your metabolism while you burn more fat.
If you want to lose or maintain a healthy weight, you must keep your metabolic engine humming!
With that in mind, these are my favorite exercise and nutrition suggestions for reviving your metabolism and transforming your body into a lean, mean, fat-burning machine. In addition, I’ve included two great fat-burning, metabolism-boosting routines for you to try at home.
QUICK TIPS: How to Increase Your Metabolism
1. Consume plenty of protein.
Packing your diet with protein is essential to cranking up your metabolic engine. Protein contains a high thermic effect, which means that its nutrients require more energy to absorb and break down, making it an excellent food for losing fat. When you eat a lot of protein, your body naturally burns more calories because it needs more energy to do all its critical physiological tasks.
SOURCES OF HIGH-PROTEIN FOOD
To raise your metabolism naturally, consume lean proteins like chicken, beef, turkey, and more fish, eggs, dairy products, and legumes.
2. Consume more fat.
Of course, the healthy type! Healthy fats (such as avocado, almonds, fatty fish, olive oil, and seeds) can enhance your metabolism and aid in weight loss. They’re also one of the finest foods for keeping you satisfied for longer. Guacamole is my go-to for a quick and tasty injection of healthful fat.
3. Interval Training at High Intensity
To increase your metabolism, you must train in a way that raises your heart rate and puts your muscles to work. High-intensity interval training is the perfect solution. High-intensity interval, HIIT, is a type of exercise with short bursts of hard work followed by short periods of easy work. It’s a highly efficient technique to burn body fat and calories. It is one of the finest ways to boost your metabolism. Discover why HIIT is so beneficial, and then try it yourself.
4. Eat the real stuff.
It’s as straightforward as it sounds: consume real food. Our program encourages you to eat healthier, unprocessed foods high in all the nutrients your body requires to function optimally. It also increases your metabolism since your digestive system needs to work to break down all the fiber, amino acids, fatty acids, and other nutrients into their constituent parts.
Fresh, whole foods provide energy for a healthy metabolism.
Do you want to know how to keep it accurate? The only way to ensure that every ingredient in your feed is of high quality is to go to the kitchen and prepare your meals. Another significant advantage of eating (and cooking with) whole-natural foods is that you will avoid consuming all of the hidden toxins (such as refined sugar and preservatives) found in boxed meals!
5. Increase the level of resistance.
For a good reason, “don’t resist the resistance” is something to think about! Strength training is not only an excellent way to tone and shape muscle, but it is also one of the most effective ways to boost metabolism. Because your metabolism is higher, you burn more calories throughout the day. The more lean muscle in your body, the more power you burn. Do you like what you’re hearing? Do an at-home resistance exercise.
Strength training is one of the best techniques I’ve found to improve the rate of your metabolism naturally; it doesn’t require any equipment and can be done at home.
6. You can spice things up
Spicy black hummus can help you burn more calories.
Spices like chili and jalapeno have demonstrated that they enhance metabolism by increasing the production of hormones like adrenaline, which increases calorie burn. Why not add heat to your life with my spicy black hummus recipe?
7. Every day, get up and move.
I’ve already talked about the benefits of HIIT and strength training. Still, you need to move your body every day if you want your metabolism to improve.
The idea here is to discover an activity you enjoy so that you will want to do it. Don’t worry; I’m not suggesting you do an extreme HIIT workout daily! Try to incorporate as much activity as possible into your day.
HOW TO MOVE MORE DAILY
Whether it’s a long stroll after work to clear your mind or a high-intensity boxing session to get your heart rate up, staying active and moving your body every day can raise your metabolism and allow you to burn off more fat naturally!
8. Increase your water consumption.
Water consumption appears simple, yet I cannot emphasize it enough. Water is undervalued, as most people know it’s good for you. Still, they need to realize how crucial it is in your diet and how important it is to improve your metabolism. So, drink 2–2.5 liters of water daily to burn as much energy as possible and keep your hormones in balance. If you have trouble staying hydrated, try flavoring your water bottle with lemon and mint. If you like something sweeter, add a few berries—trust me, you won’t even notice it’s water!
Drink more water because it helps to enhance your metabolism.
9. Get more rest.
Sleep is essential for your metabolism and overall well-being!
Sleep is also undervalued and frequently overlooked when reducing weight and improving metabolism. When you don’t get enough sleep, your body’s circadian rhythm, a 24-hour cycle that controls sleeping, waking up, digestion, and other essential functions, gets thrown off. As a result, your metabolism may slow as your body tries to save all its resources. Hence, you must pay attention to a good night’s sleep to increase your metabolism.
ADVICE FOR BETTER SLEEP
Is your bedroom sleep-friendly? You’ll be able to sleep better if your bedroom is chilly and dark. Maintain a consistent bedtime schedule every night, even on weekends, and your brain will eventually learn to sleep. Remember to disconnect from electronics before bedtime so your mind can relax.
10. Remove the snacks
Eating three meals every day can keep your body in the most metabolically efficient state. So, unless you exercise hard daily, work shifts, or are pregnant, you should limit the number of snacks you eat. We snack much too often out of boredom or habit. Still, the reality is that if you eat three balanced, fulfilling, wholefood meals a day, you shouldn’t need to nibble.
Reduce your snacking to keep your metabolism running smoothly.
11. Reduce your tension!
I appreciate that this is easier said than done. Still, to enhance your metabolism, you must regulate your stress levels. Stress management is essential for an efficient metabolism since it maximizes fat-burning potential. Yet, let’s face it, some stress is a normal part of life, and in moderation, a little focus may be beneficial. The idea is to avoid allowing stress to overwhelm you and interfere with your daily life. Ensure you have strategies to assist you in de-stressing and refocusing when anxiety strikes.
STRESS RELIEF TIPS
As a natural stress reliever, I constantly advocate exercising. It doesn’t have to be strenuous; you can stroll, attend a yoga session, or swim gently. Or, if you want a quick workout to help eliminate the day’s stress, try my Stress Relief Home Workout!
12. Start moving (first thing in the morning!)
What is the optimal time of day to exercise?
“My response is usually the same: the optimum time to exercise is when you do it! Of course, there is an optimal period for increasing your metabolism. Suppose you incorporate your workout into your morning routine (before breakfast). In that case, you will give your metabolism a 10% metabolic boost for the remainder of the day.
13. A nutritious breakfast will jumpstart your metabolism.
Everyone has heard the expression, “breakfast is the most important meal in your day,” and with good reason! When you have a whole meal every morning, you get a surge of nutrients to get your metabolism going. A wholefoods breakfast also helps balance your blood sugar levels and gives you long-lasting energy to get you through the day.