Your metabolism is the sum total of all the chemical processes that go on throughout your body, which harvest energy and build the cells your body is made of. Metabolic processes are also those that burn up the calories you consume. “Boosting” one’s metabolism therefore, involves making sure that your body is burning more calories, more often. One’s metabolic rate, or the rate at which your body is burning calories, depends on many factors including the types of food you consume, your amount of activity and how much you sleep.
Genetics is also a major factor in your natural metabolism – and some people were simply born luckier than others. However, there are a few easy behaviors you can adopt to help increase your metabolism and burn more calories for more time.
1. Wet morning
A German study found that drinking approximately 17 ounces of water upon waking up can boost your metabolism by 30% for an hour. The truth is that this only translates into a few more calories burned per day, but hydration is good for your overall health in and of itself.
2. Fiber and protein
Metabolism-boosting food is food that prevent spikes in insulin levels in your blood during the day. These spikes cause the body to store fat instead of burning it. You’ll avoid these spikes by not eating refined carbohydrates (white flour, sugary drinks) and instead consuming high-protein and high-fiber items like eggs, oatmeal and fresh fruit. A balanced insulin level throughout the day will keep metabolism working and you’ll feel more full for longer.
You’ve heard that breakfast is the most important meal of the day a million times. Well, it’s true. The idea that skipping breakfast will save you calories is a false economy. A study conducted at Harvard University found that skipping breakfast even just once per week might increase a person’s risk for developing type 2 diabetes because of the behavior’s influence on blood insulin levels. Make sure to eat a small and healthy meal upon waking up.
4. Morning run
A morning cardio workout of 30 minutes or more can help boost your metabolism and burn calories all day. Any intense exercise will cause “excess post-exercise oxygen consumption” (EPOC), which translates into a higher metabolism for longer, throughout the day.
5. Weight training
A workout regimen with a higher metabolic rate as one of its goals should include weight training. Muscle tissue is much more metabolically active than fat tissue – so you should be building more of it in your body. The end result will be that the more muscle you have, the more calories you’ll burn even when your body is at rest.