The metabolism is a group of chemical reactions that turn food into energy and the building blocks of our bodies (proteins, carbohydrates, fats, etc.), as well as eliminating nitrogenous waste in order to keep the body functioning.
When you’re looking into how to boost your metabolism, you’re probably looking to raise your metabolic rate.
The metabolic rate is the amount of energy used per unit of time to generate those reactions and keep the organism running at an optimum level. This is measured by the number of calories burned by each activity.
The metabolism is always working, and so is the metabolic rate. You even burn calories while you sit there, reading this. That’s the resting metabolic rate or RMR and it’s the one you want to improve.
If you want to drop some pounds, have more energy, or even feel less winded at times, learning how to boost your metabolism in an effective and natural way will help you achieve your goals. In this post, we’ll go over some metabolism boosting foods to try in addition to other strategies that may help raise and improve your metabolic rate.
A study by Northwestern University found that “just twenty to thirty minutes of sunlight in the morning is enough to affect Body Mass Index.” Sunlight is the synchronizing agent for the body’s circadian rhythm, which works with the metabolism to regulate energy use.
How to boost your metabolism with light:
Go outside and take a walk in the sun between 8:00 AM and 12:00M, this is the best period of time to maximize light exposure and balance cortisol and sleep levels.
High-Intensity Interval Training and Crossfit have something in common: they burn high amounts of energy in short periods of time. Investigators established this high energy expenditure naturally raises the metabolic rate post-exercise.
How to boost your metabolism with HIIT:
Try any of these HIIT exercises or add sprints to your runs on the treadmill.
If you have injuries, HIIT or Crossfit may not be available to you. That’s OK; the metabolic rate goes up right after an “intense” workout. Researchers call it “EPOC” or Excess Post Excercise consumption, and they found that people who cycle hard for 45 minutes burned 520 calories on the bike and then again the next day on a rest day.
How to boost your metabolism:
Try monitoring your heart rate and train hard for on-and-off sessions at the “calorie burn” heart rate.
Green tea is one of the many foods that boost your metabolism. It burns fat by turning cells into free fatty acids, which increases energy expenditure by ~4-5%. Research shows that even while maintaining the same diet and physical activity, patients who drank two to four cups of green tea a day for two months reduced waist circumference, BMI, and blood pressure levels.
How to boost your metabolism safely with green tea:
Make it part of your morning routine and cap it out between 2:00 PM and 3:00 to avoid disrupting your circadian rhythm. Avoid adaptation by going on monthly breaks.
It’s tempting to cut back on calories (aka food) when you’re trying to lose weight. However, research says it may actually slow down your metabolism. Food is the fuel the metabolism uses to create energy and if you don’t get enough, the body will adapt and store it as fat.
How to boost your metabolism with food:
Eating enough to feel satisfied! Just keep it healthy. There are foods that boost your metabolism, keep reading for our list.
Water-induced thermogenesis is a fancy way of saying when your body is rapidly cooled, the metabolism works a bit more to warm it up and reach optimum temperature.
How to boost your metabolism with water:
Studies point to drinking at least 48 Oz of cold water for better results.
When you sit, you don’t have to use any muscles. When you stand, you activate the metabolism because multiple muscles are engaged at once. A child obesity study determined that standing “improved metabolic profiles” and encouraged a change in our classrooms.
How to boost your metabolism standing:
For every two hours, you sit at work or driving, stand or move around thirty minutes or more to start. Work to stand more than you sit, and maybe get a standing desk at work.
Genetics condition your metabolic rate, but studies show you can rev it up with foods that boost your metabolism.
Sleep deprivation negatively affects the metabolism by activating the hunger hormone ghrelin, in addition to increasing blood sugar and insulin resistance. Studies show that these consequences start when you sleep six or fewer hours per night.
How to boost your metabolism with sleep:
Aim for at least 7 to 9 hours per night and monitor your energy levels to find your ideal number. Rise and go to bed early.
Try to avoid chemical-filled pills that claim to boost your metabolism; they may endanger your body. If you’re going to get supplements, look for all-natural, plant-based, and organic ones.
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How to boost your metabolism with Red Juice:
Add one to two scoops into a glass of water, mix, and drink. We recommend trying it mid-afternoon, pre or post-workout to get the caffeine-free energy benefits, plus the sweetness without the guilt. It only has one gram of sugar!
Mounting evidence points to Aspartame, Sucralose, and Saccharin, as direct links to metabolic syndrome, obesity, diabetes type 2, and increased abdominal fat. This multi-ethnic study revealed that those who drink diet drinks were 36% more likely to develop metabolic syndrome and 67% more likely to have or develop diabetes type 2.
How to boost your metabolism:
Stick to natural sources of sugar in fruit, read the labels, and see the ingredients and sugar values per drink. Monitor your sugar intake throughout the day.
Contrast showers alternate hot or warm water with cold water to kickstart your metabolic rate by activating the circulatory system. It’s a little unpleasant, but the research shows hydrotherapy changes the metabolic rate.
How to boost your metabolism with contrast showers:
Start with warm water for two minutes to relax blood vessels then switch to cold water for 30 to 40 seconds, and repeat a few times.
Researchers observed that the fasting periods force the body to kick into gear and work extra to burn fat for fuel.
How to boost your metabolism with fasting:
In addition to eating foods that boost the metabolism, you can try intermittent fasting for weight loss, which activates your metabolic rate and your immune system.
Science proves it: you don’t have to settle for the slo-mo metabolism your parents gave you, simple lifestyle changes can help you increase your metabolic resting rate to lose weight and gain more health. Whether you’re trying foods that boost your metabolism, exercising more, or just getting a standing desk, there’s a lot you can do to change.
Don’t forget to try our reformulated Red Juice and experience the new and improved energy boost in your afternoon. Tell us how it went! We’re in this together.
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