5 Simple Ways to Naturally Boost Your Metabolism

Everyone wishes for good health and to manage their weight, and to feel energetic throughout the day. However, we all generally say “my metabolism is slow, so I feel tired in the morning or I cannot lose weight easily.” Here, let us first look at what metabolism is and how we can improve it naturally.

In simple terms, we can think of metabolism as the process within your body that transforms the food you eat into energy. Your body does this by a process of breaking down food that you consume and burning calories to provide you with strength, heat, and energy.

Understanding Metabolism

Metabolism is comprised of three main factors:

• Basal Metabolic Rate (BMR) – This is the calorie expenditure of your body even when it is at rest and doing nothing. Breathing, heart pumping, and the energy growth of cells are all included here.
• Thermic Effect of Food (TEF) – After consuming food, there is calorie expenditure when we digest the food and absorb nutrients.
• Physical Activity – Everything that you do all day long – walking, running, working out, and climbing stairs will all provide an increase in expenditure of calorie, while increasing your metabolism.

This means that in order to be at healthy weight, have lots of energy, and be active, you need to have a good metabolism.

Why do some people have slow metabolisms?

• Genetics – You could be born with a slow or fast metabolism.
• Age – Your metabolism decreases as you age.
• Lifestyle – Prolonged sitting, inactivity, and not sleeping enough these all decrease its speed.
• Food – Junk foods, eating too little, or not having enough nutrition also influence metabolism.

But fortunately, it can be speeded up by changing eating habits and lifestyle.

1. Prioritize Strength Training

The majority of people do only cardio (like running, cycling) for weight reduction, but the clincher is actually strength training.

Why Strength Training Works:

• The more muscle you have, the faster your metabolism will be. Since muscle burns up more calories than fat, even during rest.
• When you do a dumbbell curl, squat, or push-up, your body will still burn up calories for several hours after that. That’s due to EPOC – Excess Post-Exercise Oxygen Consumption.
• Muscle accumulates over time, and your body starts working like a fat-burning machine.

How to Incorporate Strength Training:

• Do full-body workouts 2–3 times a week.
• Ensure you do compound exercises like squats, lunges, push-ups, pull-ups, and deadlifts.
• In case you cannot make it to the gym, start in the comfort of your home with resistance bands or bodyweight exercise.
• Do 2-3 sets of 10-12 reps to begin with and then progress the weight or resistance later.

Pro Tip:

Suppose there are two people one only walks and the other does strength training. Both of them consume 2,000 calories. But the strength-training person has more muscles, so their body burns 100-150 more calories daily. This caloric difference helps in step-by-step weight loss and fitness.

2. Eat Protein-Rich Foods

People give special care to carbs (bread, rice) and fat in the diet, and neglect protein. But protein increases the speed of the metabolism.

Benefits of Protein for Metabolism:

• The body expends additional calories metabolizing protein. That is, the more protein you eat, the faster your metabolism will be.
• Protein assists muscle development and upkeep.
• It keeps you satiated longer, preventing overeating.

Protein-Rich Foods to Include:

• Eggs, chicken, fish
• Greek yogurt, cottage cheese, milk
• Pulses, chickpeas, kidney beans, lentils
• Almonds, walnuts, peanuts

Practical Tips:

• Add a small amount of protein to every meal.
• Eat eggs, milk, or sprouted lentils for breakfast.
• Evening snack of makhana or peanuts.
• Light protein meal for dinner, such as lentils and cottage cheese.

3. Stay Hydrated

You would be surprised to know that even drinking plain water has the effect of speeding up your metabolism.

How Hydration Boosts Metabolism:

• Calorie burning and digestion require water.
• Drinking cold water causes the body to burn extra calories to heat it back up to body temperature.
• Dehydration causes fatigue and slow metabolism.

Tips for Staying Hydrated:

• As a general rule, drink 2–3 liters of water daily.
• Those who exercise need more water.
• Eat foods high in water content like watermelon, cucumber, and orange in summer to stay hydrated.

Pro Tip:

• Have a glass of water before each meal. This will avoid overeating.
• Always carry a water bottle at your workplace or home.
• Get into the practice of taking a glass of lukewarm water on waking up.

4. Incorporate High-Intensity Interval Training (HIIT)

HIIT exercises are gaining popularity these days due to their ability to burn calories in less time.

Why HIIT Boosts Metabolism:

In this exercise, you perform high-intensity exercise for a short period of time, rest for a short period, and do it again. For example, 30 seconds of jog and rest for 1 minute.

Advantages

• There is more oxygen being used by the body, and the calories keep burning even hours after.
• Cardiovascular and heart health are enhanced.
• Fat reduction is enhanced and muscles are also preserved.

Sample HIIT Workout:

• 5-minute warm-up (jogging or stretching)
• 30 seconds of sprinting + 1 minute of walking – repeat 8–10 times
• 5-minute cool-down (walk and stretch)

Tips:

• Do HIIT 2–3 times per week.
• You can also incorporate exercises like cycling, rope jumps, and burpees.
• Begin slowly and work up to your strength.

5. Improve Sleep and Reduce Stress

Even with healthy eating and exercising, poor sleep and high stress can drain your metabolism.

How Sleep and Stress Affect Metabolism:

• Lack of sleep disrupts hunger hormones (ghrelin and leptin). This results in increased hunger and cravings.
• During times of stress, the hormone cortisol increases, leading to fat storage and slowing down metabolism.
• Lack of sleep makes the body tired and makes it less likely to exercise.

Tips to Improve Sleep and Reduce Stress:

• Get 7–9 hours of deep sleep daily.
• Keep a fixed bedtime and wake-up time.
• Stay away from your phone or TV before bed.
• Practice yoga, meditation, deep breathing, or meditation.

Additional Tips to Support Metabolism Naturally

• Eat small, balanced meals often.
• Green tea, coffee, and spicy food (cayenne pepper, ginger) also mildly enhance metabolism.
• Be more active throughout the day walk, climb stairs, and stretch for 5 minutes every hour.
• Don’t try a crash diet that involves consuming very little. This kills muscle and slows down metabolism.
• Avoid junk foods and alcohol, as these ruin your metabolism.

Conclusion

Boosting your metabolism doesn’t require a magic pill or a trend diet. Just adopt these five simple habits:

• Strength training
• Eat protein-rich foods
• Stay hydrated
• Include HIIT workouts
• Sleep and stress well

If you incrementally incorporate them into your life, your metabolism will boost, your weight will remain healthy, and you’ll be energetic and healthy throughout the day.

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