A lot of people have metabolism-boosting tips and tricks they swear by, but which ones actually make your make your metabolism faster? We’ve got six healthy, science-backed ways to improve your metabolism that you can easily incorporate into your daily routine.
Eat Plenty of Lean Protein
One of the easiest ways to boost your metabolism is by incorporating more lean protein into your diet. While eating any food causes your metabolism to speed up for a few hours as you digest, a recent study found that protein increases your metabolic rate more than any other type of food. Eating carbs and fats increases the rate of your metabolism by only 5–10% and 0–3% respectively, but protein speeds up your metabolism by a whopping 15–30%. Fish is an excellent source of lean protein.
Drink More Cold Water
When you’re in need of hydration, steer clear of soda or juice and pick up a glass of cold water instead. A study found that drinking 17oz of cold water can temporarily boost your metabolic rate by 30%, partly because your body burns energy warming up the water to your internal temperature.
Get Enough Sleep
If you’re not getting the recommended minimum of 7 to 9 hours a sleep every night, you could be slowing down your metabolism. Research has found that sleep is connected to the body’s metabolic process. As a result, sleep deprivation and sleep disorders may slow the metabolic system down. Make sure you get enough shut eye if you want your metabolism to speed up, otherwise the opposite effect could happen!
Lift Some Weights
Pumping iron isn’t just a great way to increase muscle strength. It can also help with your metabolism. Studies show that muscle is much more metabolically active than fat, and that building muscle can actually help you increase your metabolism. Lifting weights is also a great way to combat the drop in metabolism that often occurs after weight loss.
Drink Green Tea
If you’re a tea fan, then you’ll be happy to know that drinking green tea is a great metabolism booster. A study by the American Journal of Clinical Nutrition found that drinking green tea increases your metabolic rate by 4% over a 24-hour period, while another study found that green tea can help increase fat burning by 10–17%. Better put the kettle on!
Get Your Heart Pumping
If you want your metabolism to speed up, try squeezing some cardio into your routine. Research has shown that 45 minutes of vigorous exercise, such as cycling, can increase your metabolic rate for 14 hours. That’s a pretty good return on investment!
If you’re looking to improve your metabolism, try these six simple techniques. Not only will they help improve your metabolism, but they’re also just all-round healthy—so your body and mind will feel great in no time.