Here are 9 different ways you can start boosting your metabolism today.
Stand up once every 30 minutes.
Standing can tone your muscles and increase your metabolism. Try to switch between sitting and standing every 30 minutes. Believe it or not, low-intensity activities, like standing, play an important role in your metabolism. You might switch to a standing desk at work, or take plenty of standing breaks throughout the day.
Do some strength-training.
Studies show that building muscle may help boost your metabolism. From a scientific standpoint, muscle burns over twice as many calories as fat; therefore, the more muscle you have, the more calories you’ll burn in the long run. Add some compound exercises to your strength-training routine—these are exercises that work multiple muscle groups. Deadlifts, lunges, bench presses, squats, and shoulder presses are all great strength-training exercises to try.
Try high-intensity workouts.
High-intensity interval training may boost your metabolism after the workout. To get started, do a high-intensity activity, like sprinting, biking, or swimming, for at least 20 seconds. Do the exercise at full intensity, and then take a short break. Cycle through exercising and resting in short bursts to really get the most out of a HIIT workout. For instance, you might do 20 seconds of a reverse lunge and 10 seconds of push-ups. Then, you’d rest for 1 minute before doing another set. According to experts, traditional exercise like swimming or biking won’t increase your metabolism for very long once you’ve finished your workout.
Eat whenever you feel hungry.
The number of meals you have isn't related to your metabolism. Follow a meal plan that meets your needs. If you’re worried about overeating, eating 6 small meals might be a good option for you. If you prefer eating in bigger portions, a 3-meal schedule might be the best choice. According to experts, athletes tend to do better with a small-portion meal plan spread throughout the day.
Enjoy protein-rich foods.
As you digest food, you actually burn calories in the process. Also known as the thermic effect of food (TEF), this calorie-burning process boosts your metabolism as your body breaks down food. Luckily, protein-rich foods amp up your metabolism even more than carb-rich or fatty foods. Beef, lamb, poultry, fish, and seafood are all great sources of protein. Beans, nuts, eggs, and dairy are other excellent protein options.
Drink lots of cold water.
Cold water can give your metabolism a quick boost. According to some studies, drinking 10 mL (0.35 imp fl oz; 0.34 fl oz) of water can boost your metabolism for about 40 minutes. Overall, experts recommend that women drink at least 11½ cups (2.7 L) of water each day, and men drink 15½ cups (3.7 L).
Do a breathing exercise.
Certain breathing techniques may boost your metabolism. Press a finger over your left nostril so it’s completely blocked off. Then, breathe in and out through your right nostril at least 25 times. Repeat this exercise about 4 times each day—according to some studies, this can soothe your nervous system and increase your metabolism.
Sip on some caffeinated coffee.
Studies show that caffeinated coffee boosts your metabolism. Enjoy a cup of joe when you wake up in the morning—your metabolism might increase by around 10%. In fact, some studies show that caffeinated coffee drinkers have a higher metabolism than decaf drinkers. If you aren’t a coffee fan, green tea also has some metabolism-boosting benefits.
Snack on spicy food.
Capsaicin gives your metabolism a small boost. This is the ingredient in chili peppers that makes them so spicy. Spice up your meal plan with some chili-seasoned chicken wings, spicy guacamole, chili-glazed steak, or another spicy dish of your choice. Spicy food only boosts your metabolism for a short time. If you’re looking for a long-term solution, this might not be the best option for you.
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