5 ways to boost metabolism
If you are a middle-aged as I am (50 is the new 40 right) then it will probably come as no shock that these three affect your metabolism.
- Age: Your driving speed isn’t the only thing that slows down as you get older. Your metabolism does, too. One theory suggests that because muscle mass decreases as we age, and muscles require more energy to function, the metabolism doesn’t have to work as hard to keep everything running smoothly.
- Gender: Sorry ladies, but the average woman’s basal metabolic rate is likely to be noticeably lower than the average man’s.
- Body size: Generally speaking, a larger body will have a slower metabolic rate than a smaller body. The underlying reason behind this is still unknown.
While you may not have control over any of the above factors, there are some things you do have control over that might affect your metabolism. Like most things in the health world, they can basically be boiled down to two things: diet and exercise.
5 additional ways to boost your metabolism
- Green tea. It’s not easy being green, but it sure is healthy. When it comes to healthy drinks, green tea maintains a place of honor. It contains polyphenols and antioxidants, both of which have their own impressive set of health benefits. But when it comes to the metabolism, green tea’s caffeine and catechins really shine. Everyone’s favorite wake up call, is known for energizing the metabolism as well, and because of the L-theanine in green tea, green tea’s caffeine content doesn’t leave you feeling jittery like other caffeinated drinks do.
Catechins are a type of antioxidant that occur naturally in green tea (more so than in any other drink), and they’re the real metabolism-boosting powerhouse of this tea. They increase the body’s ability to burn fat and expend energy, both important functions of the metabolism. In this way, catechins are often linked not only to metabolic health, but also to weight loss.
- Stay hydrated. Keeping yourself hydrated is a good idea for many (many) reasons, like maintaining digestive health, heart health, joint health, overall energy, and skin health and appearance. As if you needed another reason to down more H2O, staying hydrated is also associated with increased lipolysis (a fancy word for “fat breakdown”) and weight loss.
The flip side of this is also true: if you’re dehydrated, your metabolism is probably slowing down. One study found that if you lost a certain percentage of your body’s water weight (most likely due to sweat), your metabolic rate would also decline.
We know, we know. You’ve had the “drink more water” message drilled into you before. But if you’re still struggling to drink enough, here are some quick tips:
- Keep a bottle of water with you at all times.
- Set timers throughout the day to remind you to drink up.
- If you take medication or vitamins, drink a full glass of water with them.
- Drink eight ounces before and after every meal.
- Pair drinking a glass of water with another common activity, like opening the refrigerator or using the bathroom. Meaning everytime you go to bathroom, also have a glass of water.
- Yerba Mate. Yerba Mate is actually a plant, but the tea made from that plant is often also referred to as Yerba Mate. It’s a common drink in certain parts of South America, but it’s popularity is expanding as more and more people discover its health benefits.
Yerba Mate naturally contains caffeine, which, as we’ve already discussed, can boost your metabolism. And, similar to green tea, Yerba Mate doesn’t cause the energy spikes and crashes that coffee often does. Plus, it contains several different essential nutrients, including vitamins A, C, and E, calcium, iron, potassium, zinc, and more.
Because of its effect on the metabolism, Yerba Mate may possibly be linked to weight management. Some people are wary of consuming excessive amounts of Yerba Mate, because of the caffeine content and because it’s largely unresearched. But if you’re looking for a healthy alternative to coffee, this might be just the ticket.
- Capsaicin. If you’re ready to turn up the heat on your metabolism, you’re going to want to make sure capsaicin is part of your plan. Capsaicin (pronounced cap-say-sin, you’re welcome) is the compound in peppers that give them their heat. Long thought to have pain-relieving properties, capsaicin has an immediate burning effect on anything it comes in contact with (which, by the way, is why you should wear food-safe gloves when cooking with spicy peppers. Just trust us.).
Capsaicin also has an interesting effect on your metabolism. Known as a “thermogenic” chemical, it may temporarily raise your metabolic rate. One reason for this is the heat itself. Eating a spicy food can cause your body temperature to rise, which then automatically puts your body to work cooling itself down. This requires energy—thus, a boost in metabolism.
In addition to its impact on the metabolism, capsaicin may help you lose weight by suppressing your appetite and/or creating feelings of fullness. In other words, if you can handle the heat, it might keep you out of the kitchen.
- Supplement - If you’re finding it hard to get your daily dose of healthy teas, water, and spicy peppers, you can consider adding a supplement to your routine. I take a supplement that contains Yerba Mate and caffeine from green tea, so you’re getting a two-for-one deal on your metabolic boost. Adding this to your healthy diet and regular exercise will help increase your body’s metabolic rate and help your body burn fat more efficiently. It’s fast, it’s simple, and it just might make all the difference in managing your weight.
Revving up your metabolism will only be one piece of your weight management puzzle, but taking these steps to give your metabolism a boost might be a great start. Try these little changes, keep living healthy, and get ready to feel the burn.
You may also like the article I have written on breaking through a plateau.
Check it out here.