Foods that speed metabolism

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Foods That Speed Up Metabolism

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The same mantra can apply to what we eat. Did you know that there are foods that speed up metabolism? In other words, what you eat can help you maintain your weight or get rid of some unwanted pounds. Intrigued?

Nutrition affects your metabolism, which is the process in your cells convert what you eat and drink into energy. Your age, sex, body size and composition and your activity level also influence your metabolism.

Here are few foods that speed up metabolism and turn up your body’s fat burn.

Spinach
This green powerhouse is loaded with iron. Since iron helps carry the oxygen that muscles need to burn fat, the muscles can burn fat faster. Not a spinach fan? You can also rev up your metabolism with soybeans, Swiss chard and lentils. Our Spinach-Stuffed Chicken recipe can be doubled to serve at a dinner party. Add a side salad for a complete meal.
Chili peppers
Fans of Indian, Chinese and Thai cuisines are in luck. The chili peppers (and spicy ingredients) often found in these dishes boast capsaicin, which provides chili peppers’ fiery flavor. Capsaicin raises your body temperature enough to push it to burn extra calories and break down fat. Chili peppers refers to the fruit of plants from the genus Capsicum, and includes cayenne, green chile, jalapeno, Thai, tobasco, habanero and Scotch bonnet. Hot sauces, such as sriracha, also contain capsaicin. The hotter the ingredient, the greater the effect (though the heat’s benefits can vary from person to person). Enjoy this Black Bean and Corn Salad, which boasts ground cayenne pepper, at your next meal.

Fish
Fish is a good source of iodine and selenium, minerals that promote thyroid gland function, which regulates metabolism. Fish is also packed with good-for-you omega-3 fatty acids. They stimulate the production of leptin, a hormone that makes you feel full, so you stop eating sooner. Go for salmon, tuna, mackerel, herring or trout. Get some fish and spinach into your meal courtesy of this Baked Salmon With Sautéed Spinach.

Green tea
Green tea boasts catechins, substances that some believe help burn belly fat. Plus, the beverage contains caffeine, which can give your metabolism a slight boost by raising your heart rate and encouraging your system to burn calories faster. Find out how to drink green tea for weight loss.

Yogurt
Both low-fat and regular-fat yogurts contain probiotics. That’s the friendly bacteria that may help reduce how much fat your body absorbs. Cells containing calcium also burn off more fat than those that don’t have it. This yogurt-containing orange creamsicle smoothie is the perfect choice for breakfast, dessert or snack time.

Water
Water is the drink that helps you shrink. In fact, even mild hydration may slow your metabolism. Aim to drink cold water, which forces your body to use more calories to warm it up. Plus, drinking water will help ensure that you don’t mistake hunger for thirst.

Grapefruit
Grapefruit boasts naringenin. This antioxidant has been found to help your body use insulin more effectively. That helps keep your blood sugar in check and boosts calorie burn. In fact, eating half of a grapefruit before each meal can lower levels of insulin, which can lead to weight loss. Because grapefruits are loaded with water, they keep you hydrated and satisfied, helping you eat less. Plus, the fruit contains fat-burning enzymes, categorizing it as a weight-loss superfood. And because it takes more energy to digest this fruit, it helps you burn more calories. This powerhouse also is a good source of protein, vitamin C, folic acid and potassium. Cook the cod here in the microwave and mix in the grapefruit and vegetables for a quick and healthy one-dish meal.

Learn more about 10 Foods That Promote Weight Loss.

Avocados
Go ahead and enjoy that avocado toast for breakfast. Breaking your fast with foods that contain healthy fats like the ones in avocados gets your metabolism going while maintaining stable blood sugar levels. That helps prevent energy crashes, which is important for weight loss. This green smoothie will replenish needed nutrients for breakfast, lunch or post-workout snack—and the healthy fats and protein in the avocado and yogurt will keep you feeling full for hours.

To a certain extent, your metabolism runs at a preset speed based on your genetics—thanks, Great Aunt Mildred. But by filling up on certain foods, you can give your body’s fat-burning skills a gentle nudge in the right direction. This is not a drill.

While it’s important to keep in mind that weight and metabolic rate are complicated, eating the right foods to stoke your metabolic furnace can have an impact on your overall calorie burn, says Edwina Clark, R.D., head of nutrition and wellness at Yummly.

As you fine-tune your overall strategy, here are 11 metabolism-boosters to get you started.

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“Cells containing calcium actually burn off more fat than those that lack it,” says Caroline Apovian, M.D., director of the Nutrition and Weight Management Center at the Boston Medical Center. But since many calcium-rich foods are calorie-dense, be cautious of the grub you choose. Apovian recommends one cup of plain, unsweetened Greek yogurt, which provides about 18 percent of your daily calcium needs and contains only 100 calories.

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Celery is low in calories and packed with fiber and water, so it takes quite a bit of effort to make its way through the body. And because celery acts as a diuretic, the energy that’s used by the body to increase urine production helps shift your metabolism into a higher gear, says New York-based registered dietitian Tracy Lockwood.

RELATED: 6 Ways to Boost Your Metabolism as You Get Older

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“Probiotic-rich fermented foods, like kimchi, are beneficial for gut health, promoting healthy digestion and less bloating,” says Rebecca Lewis, R.D., in-house dietitian at HelloFresh. This, in turn, can help your metabolism run more efficiently, since there’s not as much standing in the way of your body breaking down nutrients properly. And one small study of overweight and obese people, published in Nutrition Research, found that participants who ate fermented kimchi showed improvements in cholesterol and carbohydrate metabolism, along with increased weight loss.

(Learn how bone broth can help you lose weight with Women’s Health’s Bone Broth Diet.)

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This tasty green does your metabolism a solid by providing your body with a huge dose of iron. “Because iron helps carry the oxygen our muscles need to burn fat, our muscles are able to do so at a faster rate,” says Lockwood. If you’re not a big fan of spinach, don’t fret: lentils, swiss chard, and soybeans can also do the trick, she says.

Try this spinach and artichoke dip:

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“Even mild dehydration can slow your metabolism,” says Lewis. For brownie points (literally, more brownies): Drink cold water, which forces your body to use more calories to warm it up, according to a study published in The Journal of Clinical Endocrinology & Metabolism. It’s not a huge jump, but every little bit counts, right?

RELATED: 5 Metabolism Myths Holding You Back from Weight Loss

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These are probably the most important foods for boosting metabolism since noshing on lean protein helps to build up your muscle mass. “This is critically important because the more muscle mass you have, the higher your metabolic rate, which is the total calories your body burns at rest in 24 hours,” says Susan Bowerman, R.D., director of worldwide nutrition education and training at Herbalife. The best sources of lean protein include poultry (breast), shellfish, beans, edamame, and tempeh.

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“Fish is an excellent source of both iodine and selenium, two minerals that support the function of the thyroid gland, which regulates metabolism,” says Bowerman, so consider adding more salmon, tuna, mackerel, or trout to your repertoire.

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Green tea contains a compound called EGCG, which slightly increases the body’s fat-burning process, says Apovian. Plus, the caffeine it contains can give your metabolism a (slight) boost. Opt for freshly brewed, unsweetened green tea for maximum impact, she suggests.

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Whole eggs are packed with vitamin D, which helps rebuild and repair hard-working muscles, says Lockwood. The more muscle mass you have, the easier it is for your body to burn calories. Wild salmon and tofu are also excellent sources of vitamin D, she says.

RELATED: 10 Metabolism Boosters, Ranked According to Effectiveness

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Spices like cayenne, red or green chili peppers, and sriracha are known as warming spices, which heat up the inside of our bodies to aid in fat breakdown, says Lewis. Research suggests that eating thermogenic foods like these can increase metabolism by up to 5 percent and increase fat burning by up to 16 percent. “The hotter the variety, the greater the affect, but the exact magnitude of the benefit may vary from person to person,” says Clark.

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Noshing on avocado is a great way to boost your metabolism, especially when eaten in the morning. “Breaking your fast with foods that contain healthy fats, like the omega-3s in avocado, gets your metabolism going while keeping blood sugar levels stable (since they’re burned at a slower rate by the body). And that’s super important for weight loss since it prevents energy crashes and cravings,” says Baltimore-based registered dietitian Courtney Ferreira.

Krissy Brady Krissy is a regular contributor to Prevention, and she also writes for Cosmopolitan, Weight Watchers, Women’s Health, FitnessMagazine.com, Self.com, and Shape.com.

Can you boost your metabolism?

Your metabolism is the process your body uses to make and burn energy from food. You rely on your metabolism to breathe, think, digest, circulate blood, keep warm in the cold, and stay cool in the heat.

It is a common belief that raising your metabolism helps you burn more calories and increase weight loss. Unfortunately, there are more myths about boosting metabolism than tactics that work. Some myths can backfire. If you think you are burning more calories than you actually are, you could end up eating more than you should.

Here are the facts on 6 metabolism myths.

Myth #1: Exercise boosts your metabolism long after you stop.

It is true that you burn more calories when you exercise, especially when you get your heart rate up with activities like biking or swimming.

That increased calorie burn lasts as long as your workout. You might keep burning extra calories for an hour or so after that, but the aftereffects of exercise stop there. Once you stop moving, your metabolism will go back to its resting rate.

If you load up on calories after a workout, thinking your body will keep burning calories the rest of the day, you risk weight gain.

What to do: Exercise for your health and refuel with healthy foods. DO NOT let exercise give you an excuse to overindulge in high-calorie foods and drinks.

Myth #2: Adding muscle will help you lose weight.

Muscle burns more calories than fat. So will building more muscle not boost your metabolism? Yes, but only by a small amount. Most regular exercisers only gain a few pounds (kilograms) of muscle. That is not enough to make a big difference in the number of calories you burn. Plus, when not in active use, muscles burn very few calories. Most of the time, your brain, heart, kidneys, liver, and lungs account for most of your metabolism.

What to do: Lift weights for stronger bones and muscles. Make strength training part of a well-rounded exercise program that includes activities to get your heart pumping. To keep off extra weight, you also need to eat a healthy diet and appropriate portions.

Myth #3: Eating certain foods can boost your metabolism.

Eating foods like green tea, caffeine, or hot chili peppers will not help you shed excess pounds (kilograms). Some may provide a small boost in your metabolism, but not enough to make a difference in your weight.

What to do: Choose foods for their good nutrition and taste. Eat a variety of healthy foods that fill you up without filling you out.

Myth #4: Eating small meals during the day increases your metabolism.

Unfortunately, there is little scientific evidence that eating small, frequent meals boosts metabolism.

Spreading your meals throughout the day might keep you from getting too hungry and overeating. If so, it is a good idea. Athletes perform better when they eat more often in smaller amounts. If you are someone who has a hard time stopping once you start eating, 3 meals a day may make it easier for you to stick to an appropriate intake than lots of little snacks.

What to do: Pay attention to your hunger cues and eat when you feel hungry. Keep track of your daily diet and limit high-sugar, high-fat snacks.

Myth #5: Getting a full night’s sleep is good for your metabolism.

A good night’s sleep will not boost your metabolism but going without sleep can add pounds. Sleep-deprived people tend to eat more calories than they need, possibly to deal with feeling tired.

What to do: Plan your life so you have enough time for sleep. If you have trouble sleeping, look into ways to unwind before bedtime and make your bedroom comfortable for sleep. Talk to your health care provider if self-care tips for better sleep do not help.

Myth# 6: You will gain weight as you age because your metabolism slows down.

While it is true that our metabolism is slower than when we were kids, a lot of mid-life weight gain happens because we become less active. Jobs and family push exercise to the back burner. When we do not move as much, we lose muscle and gain fat.

As you get older, you may also have trouble regulating your meals with age. After a big meal, younger people tend to eat less until their bodies use up the calories. This natural appetite control seems to fade as people get older. Unless you pay close attention, big meals can quickly add up.

What to do: As you get older, it is important to make exercise a regular part of every day. By staying active and sticking with smaller portions of healthy foods, you can ward off weight gain as you age.

I have always been overweight, but I don’t eat more than 700 calories a day. I know that I should eat more, but when I do, my weight spirals out of control. Is there something wrong with my metabolism?

Seven hundred calories per day is really, really low. And it’s unhealthy; there’s no way to get enough nutrients on so few calories. In fact, it really takes at least 1,500 calories daily — with carefully chosen foods and a multivitamin/mineral for insurance — to get all the vitamins, minerals, and phytonutrients you need.

But if your metabolism is superslow, you can probably get away with consuming 1,200 calories per day, supplemented by a multivitamin and two 500 mg calcium pills. Your food choices must be high in nutrients, though (vegetables, a few fruits, whole grains only, lean meat, skinless poultry, fish, and healthy fats). There’s no room for junk food!

What I’m guessing (and hoping!) is that you’re underestimating your daily calorie intake, and you’re really eating more. Try the 1,200-calorie a-day Boot Camp program in my first book, The Supermarket Diet. That phase runs for just two weeks, then you step up to the 1,500-calorie-a-day Keep on Losin’ program. See what happens to your weight after that. I don’t think you’ll gain but, if you do, consult a doctor.

By Cynthia Ramnarace

The Rumor: Certain foods affect your metabolic rate and how quickly you burn through calories

You know that friend of yours who can eat whatever she wants and still looks great in a bikini? The same one who apologetically says, “I guess I have a high metabolism” — while stuffing a cupcake in her mouth and sipping on a milkshake?

Stop hating. She was likely blessed with a high metabolism: Part of our individual metabolic rates — the rates at which our bodies burn food for energy — is preprogrammed in our genes. The higher your metabolism, the more calories you can consume without gaining weight.

“Your metabolism is how your body burns fuel and burns energy,” says certified personal trainer Mark MacDonald, author of Body Confidence. “We should care about it because it determines our weight. It’s going to determine our appetites, and it really determines our body fat levels as well. So if your metabolism is slower, then you’re not going to burn fuel as fast, and that’s going to cause you to store body fat. If you have a fast metabolism, that’s going to allow you to burn more energy.”

The Verdict: Avoiding foods that slow metabolism is as important as incorporating ones that improve it

The good news is, anyone can improve his or her metabolic rate by choosing the right foods and avoiding the wrong ones. A growling belly signals falling blood sugar, and that’s bad for metabolism. To avoid this, MacDonald recommends eating five times a day.

“Every single time you miss a meal, your blood sugar drops your body over-releases a hormone that makes you burn muscle, not fat,” says MacDonald. “That’s why dieting fails people long-term: because it creates a core deficit that makes you burn muscle. Then you go into that next meal not craving chicken or tuna; you crave carbohydrates. That spikes your blood sugar… and it makes you over-release insulin and store fat.” The more fat, the lower your metabolism.

To help stop the vicious cycle, add high-fiber foods, such as fruits and vegetables, to your diet. They’re low in calories and the fiber is a natural colon-cleanser — which helps keep the digestive system moving smoothly. Your colon is 6 feet long. “It takes a lot of energy to push fiber all the way through,” says Dian Griesel, Ph.D., author of TurboCharged: Accelerate your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust. “The more your body’s working naturally for you, the more your metabolism’s staying high.”

You probably don’t need scientists to tell you that your metabolism slows with age. The average woman gains 1 1/2 pounds a year during her adult life—enough to pack on 40-plus pounds by her 50s, if she doesn’t combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. Thankfully, there’s a way to help rev it up again. Midlife weight gain isn’t inevitable: By eating metabolism-boosting foods and following the path, you’ll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as two weeks. Here’s how to increase your metabolism.

Cut calories—but not too much

Sure, losing weight involves cutting calories, but limiting your calorie intake too much can deliver a double whammy to your metabolism. When you eat less than you need for basic biological function (about 2,000 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University. “Eat just enough so you’re not hungry—a 150-calorie snack midmorning and mid-afternoon between three meals (about 430 calories each) will keep your metabolism humming.”

Enjoy a hearty breakfast every morning

Eating breakfast jump-starts your metabolism and keeps energy high all day. It’s no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with 2 percent milk and topped with nuts for an essential protein boost.

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism five to eight percent—about 98 to 174 calories a day. A 2012 study from Obesity suggests that high-caffeine intake is associated with weight loss through thermogenesis—the way your body maintains heat—and fat oxidation.

Learn about the benefits of coffee in the video below:

Work more fiber into your diet

Incorporating more fiber-rich foods into your diet such as vegetables, fruits, whole grains, and beans and other legumes, will make you feel fuller longer and keep cravings for unhealthy foods at bay. Studies find that women who eat the most fiber in foods gain the least weight over time. Women should aim to get 21 to 25 grams of fiber daily, and men 30 to 38 grams. The vegetables and fruits with the most fiber include raspberries, pears, apples, green peas, broccoli, and turnip greens. Making sure you’re getting a good balance of protein, fiber, and fat every day will keep your hormone levels in check and help prevent you from gaining belly fat.

Stay hydrated

A 2012 study in Obesity suggests that drinking water can help promote weight loss by lowering calorie intake and altering metabolism. Researchers believe it’s because you’re replacing sweetened, caloric beverages with water. They also believe that drinking water can help promote lipolysis, which is the break down of fats and other lipids.

Rev things up with HIIT

Studies have shown that high-intensity interval training is effective at burning belly fat and boosting your metabolism more than steady-state cardio. Alternating between short bursts of intense effort and periods of lower intensity resets your metabolism at a higher rate, so you burn more calories hours after your workout. This is known as EPOC (excess post-exercise oxygen consumption). Try this 10-minute HIIT workout you can do at home.

Start strength training

Strength training can help you build lean muscle mass, which starts to slow down once you hit your 30s. Unlike fat, muscle takes up less space so you’ll drop sizes or feel more comfortable in your favorite pair of jeans before you see a significant drop in pounds.

According to a study in the Journal of Applied Physiology, strength training increases your resting metabolic rate, so you burn calories even when you’re not working out. When it comes to strength training, doing compound exercises is one of the most effective ways to work several muscles at once and save time at the gym. Compound movements like a weighted squat to a shoulder press or a reverse lunge to a bicep curl will work multiple muscle groups, so you get more bang for your buck.

Try this compound exercise to boost your metabolism:

Ramp up your protein intake

Your body needs protein to maintain lean muscle. Add a serving, like three ounces of lean meat, two tablespoons of nuts, or eight ounces of low-fat yogurt, to every meal and snack. Just like fiber, protein keeps you satiated for a long period of time and curbs cravings for refined, processed foods, which tend to be calorie-dense.

Eat iron-rich foods

It’s essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, co-author of Fire Up Your Metabolism. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources. Check out this list of foods with more iron than beef.

Get more vitamin D

This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly four percent of Americans over age 50 take in enough vitamin D through their diet. Get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.

Limit alcohol

When you have a drink, you burn less fat, and more slowly than usual because the alcohol is used as fuel instead, especially drinks high in sugar. Go for these low-calorie alcoholic drinks at the next happy hour to keep your waistline in check. One of the biggest mistakes people make when drinking alcohol is portion sizes. Be sure to stick to one serving; for beer, it’s 12 ounces, wine is 5 ounces, and liquor is 1.5 ounces. Avoid sugary mixers that add empty calories and sip slowly to fully savor your drink.

Eat more calcium-rich foods

“There’s some evidence that calcium deficiency, which is common in many women, may slow metabolism,” says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

The Top Metabolism-Boosting Foods

Avocado Cheese Black beans Greek yogurt Spinach Salmon Eggs Hemp seeds Lentils Beef Tofu Milk

Stay active as much as possible

The easiest 350 calories you’ll ever burn: Exercise is obviously important, but regular daily activity known as “NEAT” (nonexercise activity thermogenesis) is equally essential for a healthy metabolism. Small movements such as stretching your legs, taking the stairs, even just standing to talk on the phone increases your energy expenditure and can add up to an extra 350 calories burned a day.

selene yeager “The Fit Chick” Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.

15 foods to boost your metabolism

How can we support our metabolism naturally?

Your metabolism is the speed at which your body burns the calories we get from our food. The thyroid gland is the head of metabolism and energy production in your body, directing the release of thyroid hormones to oversee these functions. This chief endocrine gland is a distinctive butterfly shape and is located in your neck under your Adam’s apple.

Common signs of an underactive thyroid to look out for include: feeling the cold easily, feeling overly tired, suffering from low mood, having trouble sleeping, bowel issues such as IBS, skin problems and changes in texture or appearance, a lack of libido, and weight gain. Sound familiar?

Supporting your thyroid gland is important for helping to keep your metabolism in tip-top condition. Read on to discover how you can do this simply through your diet, as I list 15 foods to help support your metabolism.

1. Legumes

Legumes include a wide variety of lentils, beans and peas. These are typically low in fat and high in protein, fibre and many essential minerals including iron, magnesium, potassium and folate.

Iron especially is essential for the production of the thyroid hormones thyroxine (T4) and tri-iodothyronine (T3). Iron also helps transport oxygen around the body which in itself helps to fuel many of your metabolically-active cells. Magnesium is really useful too as it helps support the production of thyroid stimulating hormone (TSH) which promotes T4 production in the first place.

2. Eggs

Eggs are considered to be one of the most complete sources of protein within our diet. By ‘complete’ I mean containing all nine of the essential amino acids (the ones we need to obtain from our diet and can’t manufacture) and in the correct proportions for optimal use in the human body.

Adequate protein intake helps support the growth and repair of your lean muscle mass. Muscle is more metabolically active than fat, so the more muscle you have relative to fat the nippier your metabolism is likely to be! Transporter proteins are also responsible for manoeuvring thyroid hormones around the body. Is there anything we don’t need protein for?!

3. Salmon

As well as all-important sources of protein, having plentiful fat in your diet is crucial for supporting your metabolism. Yes, fat, you heard me right! Fresh salmon fillets are an excellent source of omega-3 fatty acids. Omega-3 is a natural anti-inflammatory and helps supports many areas of your body; and this can be especially beneficial for a thyroid gland on the blink.

Oily fish is also a rich source of vitamin D. Both vitamin D and vitamin A support thyroid receptors on your body’s cells, allowing them to respond efficiently to the active thyroid hormone T3. Vitamin D, the sunshine vitamin, also helps support the absorption of calcium in your body. Good levels of calcium support the functions of your thyroid gland as well as your metabolically active lean muscle. Winning all round!

4. Milk

Milk is excellent source of calcium and protein. Your thyroid gland will most likely thank you for some organic milk and other dairy products as they are alsoimportant sources of iodine. Iodine is essential for the production of T4 and should be consumed as part of a healthy, balanced diet. You can corporate some iodine-rich yoghurt in to reap the metabolism-associated benefits from some friendly bacteria too. Bonus!

Fish and shellfish are another great source of iodine for anyone out there who is dairy-free.

5. Water

Drinking enough H20 is important for many bodily functions and thyroid health is no exception.

In addition to this, research has shown that drinking cold water can be particularly effective in supporting your metabolism and burning some extra calories.1 This is because of the extra energy used by your body to heat the water up. So, by drinking up to 2 litres of cold water a day you could burn up to 95 extra calories, but more importantly, the extra hydration will do you the world of good.

6. Chillis

Chilli peppers contain an active ingredient called capsaicin. Capsaicin is an excellent natural anti-inflammatory which can support a sluggish (or over-active for that matter) thyroid gland.

Capsaicin has also been the subject of many scientific studies which suggests it promotes thermogenesis.2 Thermogenesis is the process of burning calories and producing heat as a result. Diet-induced thermogenesis is a part of our daily energy expenditure, so incorporating some spice into your diet can help burn more calories! Pass the chilli!

7. Apples

Eat an apple a day and keep the doctor away. Is this true? It has been suggested that apples may have positive effects on our metabolism.

Apples contain a source of soluble fibre called pectin which absorbs water and swells into a jelly-like substance in the body. This then helps to slow the absorption of glucose into the blood stream and is thought to have a positive impact on fat metabolism while it’s at it. Glucose is important for the production T3 and the production of energy, so a balanced diet containing good proportions of carbohydrates, protein and healthy fats is important all round for optimal energy expenditure. You might want to think twice about cutting your carbs, and instead, concentrate on including the right ones.

8. Avocado

Avocados are rich in heart-healthy monounsaturated fats. These fats are important for balancing hormones all over the body and can contribute to a healthy thyroid. Fats act as precursors to many hormonal pathways – we need them!

Cholesterol is actually produced by our liver and is also an essential component for supporting your metabolism. So, is it true healthy fats can actually help us to stay slim? Yes!

9. Seaweed

Seaweed is an excellent source of iodine. Iodine is required to make both T3 and T4 and is therefore crucial for a healthy metabolism. Low iodine is especially dangerous in pregnancy and can risk contributing to birth defects in babies.

In addition to iodine, seaweed such as kelp or bladderwrack are extremely nutritious and are rich in a range of minerals including selenium, zinc, magnesium, iron, potassium, copper and calcium, plus vitamins A, B, C, D and E. Selenium alongside iodine is especially important in the conversion of T4 into T3. Vitamin C and the B vitamins found in seaweed are particularly important for actually transporting iodine into your thyroid cells so it can be put to good use.

If you aren’t too confident about adding seaweed into your diet, why not try a Kelp supplement to support your metabolism instead? This is a great natural option provided you are NOT taking thyroid medication.

My Top Tip:

Take 1 50ug Sea Kelp tablet, 3 times daily in order to help gently support the functions of your thyoid gland and to help keep your metabolism ticking over.

“Helped me lose over a stone, so far, in weight, excellent.”

Read what other people are saying about Sea Kelp.

10. Green tea

Green tea is all the rage nowadays but what are the health benefits when it comes to metabolism? Green tea is rich in EGCG – a catechin which has been the subject of many studies aiming to assess its role in thermogenesis, and increasing metabolism3.

Green tea is naturally rich in antioxidants which can support our thyroid gland and many other areas of the body. It contains a moderate caffeine content which can give your metabolism a gently boost but avoid creating a caffeine onslaught; too much caffeine and the opposite effects are true and you can be left feeling exhausted as your poor adrenal glands weep. Over time, your metabolism can plummet.

In conclusion, green tea can be a, gentle, antioxidant-rich alternative to high-caffeine alternatives such as coffee, helping to gently increase your metabolism.

11. Oysters

Some of you might shake your head in disgust at the thought of oysters. But maybe you’ll think again when you consider the health benefits they have to offer!

Oysters are extremely high in the essential mineral zinc; one of the highest sources out there in fact. Zinc is extremely important for the production of many hormones around the body and a deficiency in zinc is thought to affect the conversion of T4 into the active the active thyroid hormone T3. Why not get adventurous and try some fresh oysters, for the sake of your thyroid!

12. Cranberries

Cranberries are very high in iodine. These are a nice choice as taking too much iodine (be cautious of taking high strength supplements) can be a shock to your poor thyroid gland – remember, more is not necessarily better.

The recommended daily amount (RDA) is 150µg, so don’t go overboard.For a quick and easy whole-food source, incorporate some organic cranberries into your diet or some low-sugar juice such as Biotta Wild Mountain Cranberry.

13. Coconut oil

Coconut oil is claimed to offer a host of health benefits; from oil pulling (swishing good quality oil around in the mouth to improve oral hygiene), to weight loss. So, what are the mechanisms involved?

Coconut oil is rich in saturated fat (yes, that’s right!), which are mainly comprised of unique structures called medium chain triglycerides. These are oxidised quickly for energy in the body compared to others sources of fat such as polyunsaturated fatty acids (PUFAs). Therefore, they can give your metabolism a well-needed boost.

Try replacing your normal cooking oils with coconut oil; I can promise you your Sunday roast potatoes will have a new lease of life (and you too with any luck!).

14. Sea salt

Sea salt is a raw, unrefined form of salt which means it contains a wider range of naturally occurring vitamins and minerals; iodine being one of them.

Salt should be used sparingly though, the recommended daily amount is only 6g. If you feel you have to reach for the salt, why not try Herbamare® which is infused with organically grown vegetables, herbs and kelp. This makes it a nice, iodine-rich choice.

15. Eat Organic!

Opt for organic foods wherever possible and your thyroid gland will repay you in the long run. The interference of chemicals in your body as a result of choosing of non-organic meat, fruit, vegetables or dairy can take their toll and play havoc with your hormones.

While we’re on the subject of what you’re putting into your body, it is also important to eat enough to keep your metabolism ticking over, don’t jump on the bandwagon of many fad diets and cut out all carbs, fats or fret over calorie counting; your thyroid gland needs them all!

These foods are particularly useful in helping to keep your metabolism ticking over but the key is to adopt a fresh, varied diet, which will naturally be packed with thyroid-boosting vitamins and minerals. Enjoy your food!

Originally published on 02/08/16, updated on 04/03/19

1. https://www.ncbi.nlm.nih.gov/pubmed/14671205

2. https://www.ncbi.nlm.nih.gov/pubmed/22038945

3. https://www.ncbi.nlm.nih.gov/pubmed/10584049

If the warm days of spring are motivating you to shed some weight, you’ll want to know about foods like these that can help give your metabolism an extra boost:

Citrus fruits

Foods like oranges, grapefruit, lemons and limes contain vitamin C that helps metabolize fat faster, which make them helpful for weight loss. You only need 60 milligrams (mg) of vitamin C a day to meet your body’s basic needs, but increasing your daily intake to 500 mg can boost your fat-burning potential during exercise by 39 percent. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. NOTE: If you take medication check with your doctor about possible adverse interactions with grapefruit.

Berries

Berries are high in dietary fiber. The body cannot digest fiber, but it tries anyway and burns calories in the process. Just one cup of raspberries contains a whopping 8g of fiber and only 60 calories. Strawberries, blackberries and blueberries are all good sources of fiber, too. Another plus: Fiber makes fat and calories from a meal or snack “disappear” by soaking them up and removing them through the digestive tract before the body can absorb them.

High-fiber cereals

A study published in the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be oversight than those who ate other breakfast foods. High-fiber cereals not only rev up the metabolism, they also digest slowly so you feel full and energized for hours. Also, fiber helps keep insulin levels steady, which helps prevent fat storage.

Lean proteins

Lean meats like lean beef, chicken and turkey help to speed up the metabolism and burn more fat simply because they require so much energy for complete digestion. Studies have shown that people who follow a high-protein diet burn twice as many calories after a meal as people who follow a high-carbohydrate diet. In addition, eating protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

Tip: On the F-Factor Diet, fiber and protein pairings are recommended at every meal and snack time. Studies have shown that eating fiber and protein in combination promotes fullness longer on the fewest calories while boosting metabolism.

Garlic

This nutritional powerhouse offers a host of health benefits, from boosting immunity to fighting aging and disease, and much more. Adding garlic to your diet, even in amounts you cannot detect, may help you shed weight, too. A study published in The Journal of Nutrition found that garlic may increase the number of calories burned during daily activities while decreasing the body’s production of fat.

For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the bestselling author of The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber as well as the F-Factor Diet. Follow Tanya on Facebook, Twitter and LinkedIn, and register for new weekly newsletter by visiting her website Ffactor.com.

IMAGES PROVIDED BY:

1) shironosov / Getty Images

2) Left to right: serezniy / Getty Images, Malkovstock / Getty Images, Preto_perola / Getty Images

3) Clockwise from top left: Remains / Getty Images, PeterHermesFurian / Getty Images, JulijaDmitrijeva / Getty Images, Tuned_In / Getty Images

4) trexec / Getty Images

5) NanoStockk / Getty Images

6) Doucefleur / Getty Images

7) Left to right: ToscaWhi / Getty Images, klenova / Getty Images, etiennevoss / Getty Images

8) Fudio / Getty Images

9) rez-art / Getty Images

10) Clockwise from top left: photosoup / Getty Images, margouillatphotos / Getty Images, Fordvika / Getty Images, diogoppr / Getty Images, eddieutah / Getty Images

11) Tetra Images / Getty Images

12) sfe-co2 / Getty Images

13) Envision / Getty Images

14) bhofack2 / Getty Images

SOURCES:

Mayo Clinic: “Insulin and weight gain: Keep the pounds off,” “Metabolism and weight loss: How you burn calories,” “Can I boost my metabolism to lose weight?” “Calcium and calcium supplements,” “Glycemic index diet: What’s behind the claims.”

Current Opinion in Clinical Nutrition and Metabolic Care: “Functional foods to promote weight loss and satiety.”

Physiological Reviews: “Thyroid Hormone Regulation of Metabolism.”

The Lancet Diabetes & Endocrinology: “Iodine deficiency and thyroid disorders.”

Medscape: “Iodine Deficiency.”

Obesity Reviews: “Pathways and mechanisms linking dietary components to cardiometabolic disease: thinking beyond calories.”

Nutrients: “Ibero-American Consensus on Low- and No-Calorie Sweeteners: Safety, Nutritional Aspects and Benefits in Food and Beverages,” “Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials.”

University of Arkansas for Medical Sciences: “Does drinking cold water burn more calories than warm water?”

Dietary Reference Intakes for Calcium and Vitamin D: “Overview of Calcium.”

Journal of Clinical Endocrinology and Metabolism: “Effect of Calcium Supplementation on Weight and Fat Loss in Women.”

Advances in Nutrition: “The Role of Whole Grains in Body Weight Regulation.”

Journal of the American Dietetic Association: “Low-glycemic load diets: how does the evidence for prevention of disease measure up?”

Arthritis Foundation: “Health Benefits of Ginger for Arthritis.”

Critical Reviews in Food Science and Nutrition: “The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials.”

Benzie, I. and Wachtel-Falor, S., Herbal Medicine: Biomolecular and Clinical Aspects, 2nd ed., CRC Press/Taylor & Francis, 2011.

Metabolism: “Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study.”

British Journal of Nutrition: “Beneficial effects of legumes on parameters of the metabolic syndrome: a systematic review of trials in animal models.”

Nutrition and Metabolism: “Resistant starch consumption promotes lipid oxidation.”

National Institute on Alcohol Abuse and Alcoholism: “Rethinking Drinking: Alcohol and Your Health.”

Critical Reviews in Clinical Laboratory Sciences: “Is alcohol consumption a risk factor for weight gain and obesity?”

Harvard Health Publishing: “Abdominal fat and what to do about it.”

Virginia Tech Daily: “Five days of eating fatty foods can alter how your body’s muscle processes food, researchers find.”

Merck Manuals: “Carbohydrates, Proteins, and Fats.”

International Journal of Food Sciences and Nutrition: “The effects of high-carbohydrate vs high-fat breakfasts on feelings of fullness and alertness, and subsequent food intake.”

NHS.uk: “10 Weight Loss Myths.”

University of Cambridge: “A study carried out in mice may help explain why dieting can be an inefficient way to lose weight: key brain cells act as a trigger to prevent us burning calories when food is scarce.”

5 Metabolism-Boosting Foods

Weight Loss

A fast metabolism is something many of us long for, but is it really all down to genetics? Before you go cursing your genes, research has suggested that eating certain types of foods can speed up your metabolism. Take a look at five metabolism boosting foods to include in your diet.

A fast metabolism is something many of us long for, but is it really all down to genetics? Before you go cursing your genes, research has suggested that eating certain types of foods can speed up your metabolism. Take a look at five metabolism boosting foods to include in your diet.

1

Turkey

Skinless turkey is naturally very low in fat (it contains only one gram of fat per ounce of flesh) and like lean chicken, turkey is also a really good source of protein. It takes longer for your body to break down the proteins found in lean meats which means that you burn more calories when breaking down and metabolising protein than when digesting fats and carbohydrates. The addition of protein to your diet is also a vital part of building lean muscle mass in your body, and when your body is made up of more muscle mass than fat, it will burn more calories – even at rest.

2

Sweet potatoes

Sweet potatoes are another good metabolism boosting food. It’s thought glutathione (the antioxidant found in the vegetable) is the component that helps our nutrient metabolism, plus the levels of vitamin B in sweet potatoes are also thought to help burn fat within the body. Sweet potatoes are versatile vegetables that taste great whether mashed, baked or roasted. The vegetables are high in fibre which can help you lose weight through making you feel fuller for longer. The low carbohydrate content of sweet potatoes combined with high levels of fibre helps your body stay at a healthy weight and keeps your metabolism functioning properly.

3

Green tea

Technically green tea is not a food but nevertheless, it’s a great choice if you are looking for a metabolism booster. A study published in the American Journal of Clinical Nutrition found that over a period of 24 hours, green tea extract increased metabolic rate by four per cent. It’s thought that the increase comes as a result of the high levels of catechins found in green tea and these compounds improve the body’s ability to metabolise fat. To get the metabolism boosting benefits of green tea, it’s thought you should drink four to five cups a day. Another benefit of drinking green tea is that it can help to regulate glucose levels, therefore preventing the body storing fat through insulin spikes (as high levels of insulin encourages fat storage.)

4

Jalapenos

These hot peppers are thought to be helpful in boosting your metabolism because of the capsaicin they contain. Capsaicin, the chemical present in jalapenos raises your body’s temperature as it causes the cells to convert energy into heat, which is known as thermogenesis. Studies have suggested that eating a spicy meal can provide a temporary rise in your metabolism of about 8 per cent higher than a person’s typical metabolic rate. Eating spicy food can also make you feel fuller, which can then suppress your desire to eat. If you’re not a fan of jalapenos, then other spices such as cinnamon, paprika and oregano can also briefly elevate your metabolism.

5

Almonds

For such a small nut, almonds can provide a big boost for your health. Almonds contain essential fatty acids, which can help speed up your body’s metabolism. They are the perfect thing to snack on throughout the day, as they are high in protein and fibre to give you an energy boost and make you feel fuller for longer. They are also rich in vitamin E, and magnesium, which also plays a part in the functioning of your metabolism. Just remember that almonds are also quite high in calories, so don’t go crazy when consuming them, stick to eating a handful a day to get the most out of the nuts.

The 50 Best Ways to Boost Your Metabolism

49

Have a high-protein breakfast

Contrary to popular belief, researchers now say breakfast doesn’t kickstart the metabolism and may not be the most important meal of the day. A study in the American Journal of Clinical Nutrition had more than 300 overweight participants consume diets that included either eating or skipping breakfast. At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers. And a second study in the same journal found eating breakfast had zero impact on resting metabolism. Breakfast is an ideal place to squeeze protein, fiber, and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing. Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don’t stress about squeezing it in before 9 a.m.

50

Drink Oolong Tea

This antioxidant-rich, traditional Chinese tea not only helps keep cholesterol levels in check and aids digestion, it can also help rev up your metabolism. Like green tea, oolong is packed with catechins, which boost weight loss efforts by improving the body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost six pounds over the course of six weeks.

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Contents

When it comes to losing weight, you’ve probably heard that your metabolism is the main driver of weight loss, but do you know why it plays such an important role? I’ll explain why, and I’ll share my favourite ways to increase your metabolism naturally so you can burn more fat, even while you’re sleeping!

Your metabolism regulates the rate at which you burn energy.

If your metabolism is a bit slow, there’s a good chance the energy you take in from food might not be burned off over the course of your day. Your body has to put that excess energy somewhere, and unfortunately for those of us who can struggle with weight gain, that ‘somewhere’ always ends up around your body and organs as fat.

One way to overcome the weight gain from a slow metabolism is by eating less, however I’m not a fan of traditional restrictive diets. Instead, a much better approach is to simply focus on eating well and to incorporate some of my tips to naturally boost your metabolism so you can burn energy more efficiently and lose weight naturally.

Safe and effective ways to get your metabolism to burn more fat without dieting.

If your metabolism is working efficiently then the energy from your food will be used up, and any excess energy you’ve already stored as fat will be broken down and you’ll start to lose your excess weight. So, put simply, if you’re trying to lose some weight or keep yourself at a healthy weight, you better keep your metabolic engine revving!

With that in mind, here are some of my top exercise & nutrition tips to naturally fire up your metabolism so your body can become a lean, mean, fat-burning machine. I’ve also included two effective fat-burning, metabolism-boosting workouts for you to try at home.

13 QUICK TIPS: How to get a faster metabolism

1. Eat plenty of protein

When you’re looking to get your metabolic engine revving, packing your diet with protein is a must. Protein has a large thermic effect which means your body expends more energy to absorb and digest nutrients – making it awesome for fat loss. Eating plenty of protein means you naturally increase your calorie expenditure as your body uses more energy in order to perform all it’s important physiological functions.

Try my tasty Protein-Packed Poke Bowl Recipe, and you’ll soon see why it’s my favourite way to get my daily dose of protein. Or, if you’re looking for a healthy protein powder to supplement your normal diet, you can grab my natural, Australian-made whey powder (in Chocolate or Vanilla) from my 28 Shop.

HIGH PROTEIN FOOD SOURCES
If you’re looking for natural food sources to boost your metabolism, eat more lean protein like chicken, beef and turkey, and include more fish, eggs, dairy and legumes in your diet.

2. Eat more fat

The healthy kind of course! Good fats (like avocado, nuts, fatty fish, olive oil and seeds) can boost your metabolism and help you lose weight. They’re also one of the best foods to help you feel fuller for longer. My Super Speedy Guacamole recipe is my go-to when I’m after a quick and delicious hit of healthy fats.

My guacamole recipe provides healthy fats for a metabolic boost

3. HIIT it up

When you’re looking to boost your metabolism, you need to train in a way that will raise your heart rate and put your muscles to work. High-Intensity Interval Training (HIIT) is just the answer. HIIT is a type of training that involves repeated short bursts of intense activity with short, low-intensity recovery periods. It’s an incredibly efficient way to burn body fat and burn calories, and one of the best ways you can fire up your metabolism. Learn why HIIT is so effective and then try a HIIT workout for yourself.

4. Just eat real food

JERF is the nutritional philosophy behind my 28 program, and it really is as simple as it sounds: Just. Eat. Real. Food. What this means is that our program encourages you to eat more healthy, unprocessed foods that are rich in all the nutrients your body needs to perform at its highest potential. It also gives your metabolism a kick because your digestive system has to work to break down all the fibres, amino acids, fatty acids, and other nutrients into their respective parts.

Fresh whole foods are fuel for a healthy metabolism

Wondering the best way to keep it real? Jump in the kitchen and cook your own food. That really is the only way to know that every ingredient in your meal is a quality one. There is another important benefit to eating (and cooking with) real whole foods, which is that you’ll avoid consuming all the hidden nasties (like refined sugar and preservatives) that usually reside in foods that come from a box!

Want to learn how to cook healthier, tasty meals?

5. Ramp up the resistance

“Don’t resist the resistance” is something I’m always telling my clients – and for good reason! Resistance training is not only a great way to tone and shape muscle, but it’s also one of the best ways to increase the speed of your metabolism. When you have a higher metabolism, you burn more calories all day long and the more lean muscle you have, the more muscle you burn. Like the sound of what you’re hearing? Give this At Home Resistance Workout a go.

Resistance training is one of the best ways I’ve found to naturally increase the speed of your metabolism

6. Spice things up

Spicy Black Hummus can help increase your calorie burn

We love a bit of spice here at 28, and not just because it adds an extra hit of flavour. Spice such as chilli or jalapeños are shown to boost your metabolism because they increase the body’s release of hormones like adrenaline, which in turn increases your calorie burn. Why not get a bit more spice in your life with my Spicy Black Hummus recipe.

7. Move every day

I know I’ve already mentioned the importance of HIIT and resistance training – but when it comes to boosting your metabolism, it’s important to move your body every single day.

Don’t worry, I’m not telling you to smash out an intense HIIT workout every day! Just try to get as much movement into your day as possible. The key here is to find something active that you enjoy, so you’ll want to do it.

HOW TO MOVE MORE EVERY DAY
Whether it’s a long walk after work to clear your head or a high-intensity boxing session to get your heart rate up, if you stay active and move your body every day you’ll give your metabolism a boost so you can burn more fat, naturally!

8. Drink more water

This seems so simple but I can’t stress it enough. Water is incredibly underrated; most people know water is good for you, but they don’t realise just how important a role it plays in your diet and that it also plays a big role in boosting your metabolism. So – try to keep your water intake to around 2-2.5 litres a day to make sure you’re burning maximum energy and keeping your hormones balanced. If you find it difficult to keep your water consumption up, my tip is to flavour your water bottle with a combination of lemon and mint, or, if you prefer something sweeter throw a few berries in there – trust me, you won’t even realise it’s water!

Drink more water – it plays an important role in boosting your metabolism

9. Get more zzz’s

Sleep is important for your metabolism and general health!

Just like staying hydrated, sleep is another component that is underestimated (and often forgotten) when it comes to losing weight and getting your metabolism engine revving. Sleep deprivation messes with the body’s circadian rhythm (the 24-hour cycle that regulates sleeping, waking up, digestion and other important functions); this means your metabolism can slow as your body tries to hold onto all of it’s resources. So – if you’re looking to boost your metabolism, you cannot neglect some good old shut-eye.

3 TIPS TO BETTER SLEEP

Is your bedroom set up for sleep? You’ll rest easier if your bedroom is cool and dark. Stick to a consistent bedtime every night, even on weekends, and you’ll soon train your brain to snooze. And don’t forget to ditch the technology so your mind can unwind in the hours leading up to bedtime.

10. Cut the snacks

When you stick to three balanced meals a day, you are able to keep your body in its most metabolically efficient state. So, unless you are doing intense physical activity every day, or if you’re a shift worker or pregnant – you should cut out the snacks where possible! All too often, we snack because we’re bored or simply out of habit, but the reality is that if you’re sticking to three balanced, satisfying whole food meals a day you shouldn’t need to snack.

Cut out snacks to keep your metabolism working efficiently

11. Cut the stress!

I understand this one is easier said than done, but you need to manage your stress levels if you’re looking to give your metabolism a boost. Managing stress is a must for an efficient metabolism because it optimises your fat-burning potential. But let’s be real – some stress is a natural part of life and, in moderation, a bit of stress can be good for us. The key here is to not let stress overwhelm you and get in the way of your daily life. Make sure you have practices in place to help you de-stress and refocus when stress rears its ugly head.

TIPS TO DESTRESS
I always recommend exercise as a natural stress reliever. It doesn’t have to be intense, you can go for a walk, take a yoga class or go for a gentle swim. Or, if you’d like a quick workout to help you let go of the stress of the day, give my Stress Relief Home Workout a go!

12. Get moving (in the morning!)

A lot of my clients ask, “Sam, what is the best time of day to work out?” and my answer is always the same: the best time to workout is when you’ll actually do it! Of course, when it comes to boosting your metabolism, there IS an optimal time. If you can fit your workout into your morning routine (before breakfast) then you’ll give your metabolism an extra 10% metabolic boost for the rest of the day.

13. Kickstart your metabolism with a balanced breakfast

Everyone has heard the saying ‘breakfast is the most important meal of the day’, and it’s said for good reason! Having a wholefood breakfast each morning means you get an early boost of nutrients to kick start your metabolism. As an added bonus, eating a wholefoods breakfast also helps balance your blood sugar levels and provides long-lasting energy so you can tackle the day ahead.

You can start your day the right way with my Coco-Nutty Breakfast Smash or if you prefer something savoury, try my BLAT Breakfast Tacos.

Metabolism-Boosting Blatt Breakfast Tacos

VIDEO: workouts to boost your metabolism

Boost your metabolism in 10-minutes with my HIIT ‘no equipment’ workout. It’s short but I promise you’ll feel the burn AND the benefits!

Get your metabolism firing with this full-body resistance home workout with Snez. This one doesn’t require special gym equipment, as you can use everyday items that you’ll have around the house!

Do “pre-workouts” & “metabolism booster” supplements work?

Pre-workouts and metabolism boosters fall under the supplement category of ‘thermogenics’, which claim to increase your metabolic rate and therefore your energy expenditure. While pre-workouts are extremely popular in the body-building space, the reality is that there is NO magic pill for weight loss.

Most thermogenics are a chemical concoction of artificial ingredients, sweeteners and excessive amounts of artificial caffeine from guarana or yerba mate. If your metabolism-booster causes you to experience nervousness, jitteriness, changes in sleep, increased anxiety or heart palpitations then it’s not a healthy product for you.

It is really important to remember that the benefits of caffeine are dose-dependent. Too little and it won’t provide any benefits but consume too much and it can create unpleasant or potentially dangerous side effects! The amount of caffeine used in store-bought pre-workout is rarely healthy. However, in the right amount, caffeine has good natural thermogenic benefits and increases your fatty acid oxidation (which is the amount of fat your body selects to fuel your exercise session).

The best natural pre-workout metabolism booster is…

A shot of coffee before a workout is a healthy metabolism booster

One of the best pre-workouts is a shot of coffee, or a Bulletproof Coffee (which is simply an espresso blended with a teaspoon of grass-fed butter and/or MCT or coconut oil). Try a shot of coffee before your morning exercise session to maximise your workout benefits, but aim to cut the caffeine by 3pm at the latest so you can sleep.

One of the best (and cheapest) pre-workout boosters is a simple shot of coffee!

Need an energy boost for working out after 3pm?

To avoid any sleep issues, skip the caffeine booster, and instead try a healthy pre-workout snack like my Sweet and Salty Low-Calorie Popcorn.

Sweet & Salty Low Cal Popcorn Get the full recipe

Let me be the personal trainer in your pocket

Have you heard about my online fitness & nutrition program, 28 By Sam Wood?

My customised online workouts & healthy meal plans are suitable for all ages, all fitness levels and all dietary preferences. If you’re ready to become a fitter and healthier you, I’m ready and waiting!

Topics: Meal Ideas Workout Videos

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.

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