Can it be? Is it possible to raise your metabolism naturally?
Believe it or not, it is!
But before we dive into the secrets of how to raise your metabolism, let’s quickly talk about why you’d want to do so in the first place, shall we?
Why do you want to raise your metabolism?
Having a higher metabolic rate means that you burn calories quicker than someone with a slower metabolic rate.
According to Harvard Health, “How fast your body’s “engine” runs on average, over time, determines how many calories you burn. If your metabolism is “high” (or fast), you will burn more calories at rest and during activity. A high metabolism means you’ll need to take in more calories to maintain your weight.”
In short, a higher metabolism makes it easier to lose weight and keep it off. Yes, please!
So what can you do? How can you raise your metabolism naturally?
That, my friend, is exactly what I’m here to share with you today. Keep reading to find out!
How to Raise Your Metabolism Naturally in 8 Simple Steps
Yes, it all starts with breakfast. In fact, breakfast is one of the key components in helping you get that metabolism running first thing in the morning.
Does this mean you must eat a giant 4-square meal immediately after waking? No, certainly not.
But I do challenge you to eat something within 30 minutes of waking up. This will kick your metabolism into gear and get you ready for the day.
Eat Regular Meals Throughout The Day
While every body is different, I’ve found that eating every 3-4 hours is most effective for keeping my energy up and my metabolism going strong.
And it turns out, I’m not alone!
Recent studies have shown that eating smaller meals every 3-4 hours is the secret to a healthy metabolism.
I’ll take it!
Stay Hydrated With Cold Water
Not surprisingly, drinking water has many health benefits.
First of all, when you replace sugary drinks with water, you drastically reduce empty calorie intake. This, in turn, quickly contributes to weight loss.
Drinking enough water also helps fill you up and prevents the common mistake of confusing thirst for hunger.
Perhaps more surprisingly, studies have also shown that drinking cold water can temporarily increase your resting energy expenditure (REE) by up to 25% for over 40 minutes after drinking water.
Fill up that cup and start experiencing the metabolic benefits now!
Challenge Yourself With A HIIT Workout
HIIT workouts – high intensity interval training – are one of the best ways to raise your metabolism and move toward your wellness goals.
HIIT workouts alternate between short bursts of extreme effort followed by a brief period of rest.
Want a quick 15-minute routine that you can do anywhere? Follow each exercise below for 45 seconds followed by a 15 second rest. Repeat the circuit an additional 2 or 3 times for a 30 or 45 minute workout respectively.
- Jump Squats
- Butt Kicks
- Mountain Climbers
- High Knees
- Star Jacks or Jumping Jacks
- Bicycle Crunches
- Scissor Jumps
- Alternating Side Lunges
- Plank Jacks
- Tricep Dips
It’s no secret that strength training helps build muscle mass, but why is this important for us? Simply put, the more muscle you have, the more calories you burn. Really, it’s science.
Plus, lifting weights helps you maintain muscle mass during weight loss, which in turn, helps you keep the weight off for the long-term. That’s a double win in my book!
If you really want to raise your metabolism through exercise, try alternating strength training days with HIIT interval training and get the best of both worlds.
Move Your Body Regularly
Doing so increases your NEAT factor (Non-exercise activity thermogenesis), which includes all of the energy you expend throughout the day when you’re not sleeping, eating, or exercising. As studies have found, “NEAT could be a critical component in how we maintain our body weight and/or develop obesity or lose weight.”
So challenge yourself to stand up and move around throughout the day. Try using a standing desk during your work hours (I have this one), get in those 10,000 steps each day, and take some time to move around after long periods of stasis.
Believe me, your body will thank you.
Eat More Protein
Every time you eat you increase your metabolism for a few hours. This is called the thermic effect of food (TEF), and protein has the largest rise in TEF. In fact, it can increase “your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats.”
What’s more, protein helps you build muscle and increase satiety (aka it helps you feel full longer.)
In short, boost that protein and see positive results all around.
Get Enough Sleep
As I recently mentioned in my post about sleep and weight loss, too little sleep means unhappy hormones.
You know how you feel exhausted when you get a bad night of sleep? It turns out that your metabolism suffers as well.
You see, this “metabolic grogginess,” sabotages your body’s ability to use insulin properly. In fact, in just four days, participants in a University of Chicago study had their insulin sensitivity drop by more than 30 percent!
Why is this a problem? Simply put, the excess insulin ultimately prompts your body to gain weight rather than lose it. No, thank you! I think I’ll aim for those 7-8 hours of sleep instead.
And there you have it, friends! 8 simple ways to raise your metabolism naturally. Give them a try and start seeing those results. You got this!
Are you ready to finally reach those health and wellness goals? I’d love to help you; find out how here!