9 Ways to Improve Your Metabolism

woman lifting weights at the gym

It’s a common knowledge that as you age, your metabolism slows down. In fact, the average woman gains about 1 and a half pounds per year in her adult life which results to 40+ pounds by the time she reaches her fifties. But it’s not too late! You can combat a whirlwind of muscle loss, stress, and hormones by consuming metabolic boosting foods to help you feel energized. By following our tips below, you could lose as little as two pounds per week!

Drink Water

image of man drinking water

Research found that drinking at least six cups of cold water per day can raise your metabolism by about 50 calories. Sure, it doesn’t sound much, but that’s a total of 5 extra pounds per year just by drinking water. It is believed that the slight increase in metabolism comes from heating the water to body temperature.

Break the Fast

image of table full of breakfast

“Breakfast is an important meal.” You’ve heard this adage before, but there’s a reason why it continues to resume in popularity. Split the word “breakfast, ” and you’ll end up with two parts which are “break” and “fast.” The body is in the state of fasting while you sleep for 8 to 10 hours. So when you wake up, your energy level and blood sugar are low which needs assistance from a metabolic boost. This is where a perfectly balanced breakfast comes in.

Add Spice to Meals

bags of spices

Don’t rely on salt to flavor your meals. Instead, try spices that work to speed your metabolism. Research has shown that adding compounds from spices can assist your fat-loss and calorie-burning potential.

A few spice to think about are cayenne, ginger, and turmeric. Cayenne is packed with capsaicin which is widely known for its thermogenic effect. In other words, it can generate additional body heat. Ginger’s active compound is called gingerol which is relatively similar to capsaicin. Lastly, turmeric contains antioxidants and anti-inflammatory properties which assist in combatting cancer, heart disease, and depression. While turmeric’s metabolic boost has only been tested on animals, it’s potential is promising.

Avoid Trans Fat

Fats found in baked goods, packaged foods, and snacks are highly processed. When you see partially hydrogenated oils and trans fat, avoid it at all costs as it can be detrimental to your health. Research has shows that bad fats are linked to memory loss, obesity, metabolic disease, and cardiovascular disease.

Reduce Your Calorie Intake

image of healthy breakfast

Dieters will do anything to lose weight rapidly, and some will go as far as fasting. While cutting back on food sounds like a brilliant idea, you could be sabotaging yourself.

There are 3500 calories in every pound. Thus, burning 500 per 1000-calorie intake could afford you half a pound per week. When you want to lose fat, creating a calorie deficit is one way to address the problem successfully. As you change your eating habits, you want to avoid going through a starvation response. Work on the following dietary strategies:

-Decrease your calorie intake
-Eat small, but frequent meals

8 Hours Sleep

image of a woman sleeping

Feeling exhausted isn’t the only down side about sleepless nights. Researchers have found that the link between metabolism and sleep is so strong that it can seriously slow your metabolism if you’re not getting enough zzzs. Combat this by setting aside at least 8 hours for slumber. If you have a hard time falling asleep, consider ditching your phone and tv and opt for a good book instead.

Drink Tea

image of a tea cup

A cup of green tea can go a long way. In a recent study, participants who combined a daily routine of 4-5 cups of green tea with a 30-minute exercise can lose about 2 pounds or more in twelve weeks. What makes tea so special? The brew contains catechins which are antioxidants that stimulate the release of fat which turns it into energy. Select authentic green tea instead of bottled products which are packed with sugar.

But you’re not just limited to green tea. Oolong tea can burn about a pound per week thanks to catechins which increases weight loss. Yerba Mate can make your workouts better due to its thermogenic effect. So just spices, it can drive up your calorie-burning mechanism.

Build Muscle Mass

image of a woman working out

Increasing your muscle mass can boost your resting metabolism which is why it’s important to add weight training to your workout routine. That way, you’re not just burning calories as you exercise but even when you’re watching tv or sleeping. Some workouts to consider are pilates and yoga which focuses on strengthening the body.

Incorporate Interval Training

woman doing strength training

According to The American College of Sports and Medicine, high-intensity interval training assists by consuming more oxygen compared to other routines. Because of the jump in oxygen consumption, your 90-minute exercise is equivalent to 144 minutes. Thus, you’ll be burning more calories with this routine than regular workouts.