Let’s face it; we’re all in the same boat when it comes to our health. Of course, some things work for some people and not others, but there are also some things that everyone can benefit from doing. So here are six natural metabolism boosters that everyone should adopt into their daily routine.
Is it possible to speed up your metabolism? Most people imagine someone “luckily” naturally slim when they think of someone with a “high metabolism.” However, we believe that these people’s ability to maintain a healthy body composition is mainly attributable to their genetics, regardless of whether they consume a balanced diet and exercise.
While a healthy metabolism is essential for avoiding undesired weight gain, it is also necessary for various other physiological processes linked to overall health.
What exactly does the term “metabolism” imply? In technical terms, metabolism refers to all of the chemical processes that occur in a living body daily in order to keep it alive. Our metabolism is the mechanism through which our bodies convert daily useable energy. Calories (also known as kilojoules) are a unit of measurement for energy, and our bodies rely on them to keep us operating in all areas of life.
The pace of energy generation at the cellular level is connected to every function in the body, from the endocrine system to the digestive system. A healthy metabolism is associated with immunological function, reduced rates of infectious and degenerative illnesses, fertility and a healthy sex drive, lean muscle mass, increased energy and vigor, cognitive functioning, lifespan, and more. A high metabolic rate is beneficial because the brain’s energy needs are so high — about 16 times more energy is required to maintain the brain functioning than to sustain skeletal muscle.
After the age of 40, your metabolism naturally slows. Therefore you’ll need to include specific metabolism boosters into your daily routine to stay feeling and appearing youthful.
Ways to speed up your metabolism
Several variables influence your metabolism, including your genetic makeup, body composition (muscle mass and fat percentage), gender, hormonal health, amount of exercise, and age. Some of these variables are within your control (for example, muscular mass and exercise level), while others are not (genetics and age). Fortunately, several proven metabolism boosters may help the body use calories more effectively while also protecting it from illness and delaying the aging process.
Your metabolic rate affects how efficiently you can “burn” calories, which significantly affects your looks, mood, and energy levels, which is why most of us aim for a faster metabolism. If you’re worried that you’re “just one of those unfortunate individuals” with a sluggish metabolism, be assured that this isn’t always the case. In reality, studies have shown that individuals who consider themselves to have a rapid metabolism don’t vary all that much in terms of calorie expenditure from those who believe they are genetically predisposed to a slower metabolism.
How can you determine whether your metabolism needs to be boosted? Here are some typical indications that your metabolism isn’t working correctly:
- on-going exhaustion
- chilly body temperature, cold feelings regularly
- hair on your head is thinning
- skin that is cracked and dry
- a lack of desire and a lack of sexual wellness
- irregular periods
- brittle, slow-growing fingernails
- having difficulty sleeping through the night
- constipation and sluggish bowel movements
- after-meal bloating
- Anxiety and sadness are examples of mood disorders.
- urinating often
- attempting to shed pounds
- extreme thirst, and tongue dryness
- having difficulty focusing or experiencing brain fog
- hypersensitivities and allergies
- low amounts of energy
- little desire to engage in physical exercise
- being ill more often
Diets That Can Harm Your Metabolism
One of the body’s ultimate kinds of defense is a healthy metabolic function, and we need to eat and relax enough to keep ourselves flourishing. However, while most people’s go-to strategy for losing weight is reducing or monitoring calories, going too far may have a detrimental effect on metabolism, eventually backfiring in terms of fat loss.
The pathways of your metabolism depend on your food intake on a cellular level. You require various nutrients, including proteins, carbs, fats, trace minerals, and vitamins, to generate energy, which the body then uses to build new tissue and proteins in the form of nucleic acids. While calorie consumption differs from person to person, we all need enough calories to provide the chemicals required to construct, maintain, and repair all bodily tissues. Unfortunately, very low-calorie diets are deficient in critical nutrients, depriving the body of essential basic elements such as carbon, hydrogen, oxygen, nitrogen, phosphorus, and sulfur, found in carbs, lipids, protein, and water.
Your weight loss potential diminishes when your body believes you’re hungry and deprived of calories. Even if you reduce calories and exercise more on purpose, the body can’t distinguish the difference between “on purpose” fasting and the type we experience during times of famine. Dieting repeatedly transmits a signal of deprivation and hunger to your metabolic hormones, causing you to unconsciously hang on to every last calorie you consume to stay alive!
One of the most compelling reasons to focus on boosting your metabolism, in addition to supporting a healthy and stable weight, is that it prevents us from prematurely aging and being ill more often. When your metabolism is slow, your body’s natural defensive systems and immunity levels deteriorate, making you more vulnerable to the viruses, yeasts, fungus, parasites, and bacteria that lurk around us.
When there isn’t enough energy (calories) coming in, the metabolism doesn’t have as much fuel to operate with. When your metabolism slows, you’re more prone to get the common cold, have reproductive issues, experience mood swings, or contract different infections since this indicates that your body is diverting its limited resources elsewhere. So we have a built-in mechanism that guarantees we allocate our energy resources to critical everyday activities like maintaining our hearts beating, lungs breathing, and so on when there is only so much energy to go around.
6 Simple Metabolism Boosters
1. Put an end to your diet
If you’ve ever been on a diet before (and who hasn’t? ), you’ve undoubtedly noticed that you’re more cranky, tired, and perhaps ill. These are indications that your metabolism is slowing down. But, on the other hand, keep your body properly fed, and it will perform far better in all aspects of life.
As previously stated, if you are in a calorie deficit due to excessive activity and insufficient food intake, your metabolism receives the message that it must slow down all functions to save energy. You may find yourself in a catabolic condition known as “starvation mode,” which produces hormonal and cellular changes that increase appetite and thirst while decreasing fat-burning and muscle development. Instead of monitoring calories, I suggest focusing on nutritional density.
It’s essential to eat enough calories every day, particularly when they come from a range of unprocessed whole foods, for cognitive, hormonal, sexual, and digestive health. People who eat correctly and avoid yo-yo dieting have better digestion, are more motivated, have a greater desire to be active, have better mental health, have a higher sex drive, and have more stable blood sugar levels. When you eat enough, you are more likely to be active, develop strength and muscle mass faster, and feel less tired.
Another advantage of consuming enough calories for your body’s daily requirements is that you’ll have a much better connection with food. Deprivation may increase cravings and obsession with “forbidden” foods while exercising balance and moderation helps you to make better long-term eating choices. When you focus on improving your metabolism by eating enough, you’ll be able to spend long periods without requiring snacks and without experiencing any apparent discomforts, as well as have fewer mood swings, fewer energy shifts, and improved digestive function.
One of the most excellent strategies to keep your metabolism running smoothly is to eat regularly throughout the day rather than to skip meals — such as breakfast — to save calories. This is particularly true for breakfast, which has been linked to improved weight and mood control. In addition, various individuals like different meal timings; some prefer three square meals a day with fewer snacks, while others prefer smaller meals more often. Both approaches are OK as long as your energy, blood sugar, and hunger levels remain constant.
In reality, if you follow a ketogenic diet and achieve “ketosis,” you will be able to remain fuelled by circulating high ketones. According to some, these may change your metabolism and transform you into a “fat-burning machine,” according to some.
2. Get Lots of Sleep
A documented connection between a healthy metabolism and having enough sleep and rest – not getting enough sleep may lead to weight gain. Because the body tries to save energy when tired, “running on fumes” may significantly slow down your metabolism. Make getting seven to nine hours of sleep a priority every night to keep hormone levels in control, particularly cortisol, which causes the body to store extra fat. Cortisol levels that are elevated due to a lack of sleep are linked to decreased mental performance, weight gain, and increased insulin resistance.
Another method to keep your hormones in check is getting adequate rest between workouts. Overtraining promotes tiredness, muscle loss, and a decreased metabolic rate, not the reverse as many believe. Exercise affects your hormones, and doing strenuous exercises without taking a break raises cortisol levels. As a result, insulin sensitivity is harmed, the body’s capacity to recover from workouts is slowed, and the mechanisms that repair and grow healthy muscle tissue are harmed.
3. Incorporate high-intensity interval training into your routine (HIIT)
Any kind of exercise is essential for maintaining metabolic function as you become older. According to several research, although metabolism often decreases as people age, this isn’t always the case if you remain active and retain muscle mass. There was no significant difference in resting metabolic rate between groups of young and older physically active men who were matched for exercise volume and estimated calorie intake, according to 2001 research published in the American Journal of Physiology. While a drop in metabolism seems to be most closely linked to age-related decreases in exercise volume and calorie intake, it does not always occur in men who exercise regularly and eat enough to meet their requirements.
High-intensity interval training (HIIT), a kind of exercise that alternates between all-out exertion and brief periods of rest, has been shown to improve metabolic function more than steady-state exercises. Sprinting, cycling, burst training, and plyometrics are examples of quick bursts of intense activity that help the body burn calories long after your session is over, a notion known as the “afterburn effect.”
One of the most appealing aspects of HIIT exercises is that they take less time than conventional cardio workouts while providing more significant results. Several studies have looked at the impacts of calorie expenditure and fat loss in people who do HIIT exercises and discovered that, although HIIT burns fewer calories during the activity itself than steady-state cardio, it may result in more fat loss owing to its overall influence on metabolism.
This occurs due to the body’s utilization of increased oxygen levels to recuperate after intense physical exercise. Compared to steady-state workouts, HIIT burns more fat over the day, develops more muscle, and improves metabolic function. These exercises are also beneficial for increasing cardiovascular function, insulin sensitivity, cortisol levels, and respiratory endurance and stamina.
4. Begin to Lift Weights
Lifting weights increases lean muscle mass, which burns more calories than body fat. This helps to increase resting metabolic rate. Gaining muscle entails increasing the amount of metabolic effort your body must do daily simply to keep you alive since muscular tissue is more active than fat. Find a method to do resistance training regularly, whether it’s via CrossFit or just by utilizing dumbells and other body resistance exercises at home. If you want to build muscle fast, I suggest performing six to twelve repetitions of heavyweight training for 45–75 minutes five days a week.
5. Stay away from foods that cause inflammation
Certain meals slow down digestion and increase free radical damage, which accelerates the aging process. These are what are known as “metabolism death foods.” Processed and inflammatory foods are recognized by the body as poisons. Consuming them activates your innate immune system’s fight-or-flight response, raising stress hormone production and inhibiting metabolic efficiency. Unfortunately, even meals that seem “healthy” may cause undesired weight gain, thyroid dysfunction, chronic tiredness, hormone imbalance, and digestive discomfort.
I advise you to stay away from the following meals as much as possible:
- sugary beverages (including soda and juices)
- Grain-based processed foods, particularly those containing gluten (wheat goods such as bread, pasta, cereal, crackers, muffins, sweets, flours, chips, and granola bars)
- vegetable oils that have been refined
- ingredients and artificial sweeteners
- dairy and animal products of poor quality (the kind that is not grass-fed, pasture-raised, raw, and organic)
6. Include Metabolism-Boosting Foods
Certain meals may improve the body’s ability to utilize and burn energy. This is due to the thermic effects of some meals, which means that the body needs to work harder to break down and metabolize certain fat-burning foods, in some instances because the food has a warming impact on the body that burns calories.
A robust metabolism is linked to eating adequate protein, spicy meals, and consuming natural sources of caffeine in moderation, such as coffee or tea. Including high-protein snacks and references throughout the day — such as wild-caught fish, cage-free eggs, grass-fed beef, or raw dairy products — is one of the easiest ways to increase your metabolism while keeping you fuller for longer. Protein aids in the maintenance of energy and blood sugar levels, as well as the development of calorie-burning lean muscle mass. When you consume protein-rich meals, your body naturally expends more calories during digestion than when you eat carbohydrates.
Green tea is another beneficial addition to your diet since its intake has long been thought to be a natural metabolism accelerator due to unique antioxidant components and low caffeine levels. Garlic is another item that works as a thermogenic in the body, increasing the heat-producing actions of the metabolism. Because of a component called allicin, it’s also linked to reduced blood sugar levels and less fat formation.
Because of capsaicin’s active component, naturally warming foods like cayenne pepper, chili, and other spicy substances raise body heat. In addition, warming spices like cinnamon, pepper, and ginger have been shown to help in lipid oxidation or the process of burning fat for energy, which is beneficial when trying to lose weight. These antioxidant-rich spices may also help reduce hunger and inhibit fat cell development.
Finally, don’t forget about apple cider vinegar, one of my go-to products for digestive health and blood sugar regulation.
Frequently Asked Questions
What are some natural metabolism boosters?
A: Some natural metabolism boosters are caffeine, guarana, and green tea.
What are four ways to boost your metabolism?
A: There are many ways to boost your metabolism, but the four most common methods are as follows: -Exercise, sleep, reducing stress and anxiety, eat healthily.
What boosts metabolism first in the morning?
A: Our metabolism is a complex mechanism, and it’s difficult to pinpoint when exactly the best time would be.
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