By Betty Murray
Are you frustrated with slow progress on your weight loss journey? If you’re struggling to burn excess fat, it may be due to a slow metabolism.
Metabolism is the rate at which your body burns calories. A person with a high metabolism will have less trouble keeping the extra pounds off than someone with a slow metabolism.
The good news is that there are some things you can do to boost your metabolism and burn more calories every day. Here are 10 ways to rev up your metabolism:
- Strength train – Even when you aren’t doing anything, your body is burning calories — it’s called your resting metabolic rate. The more muscle you have, the higher your resting metabolic rate will be, because muscles use calories to sustain themselves.
- Intensify your workout – The more intense your workout, the higher your resting metabolic rate will be. Try interval training with short bursts of high intensity work. For example, jog for 2 minutes, sprint for 30 seconds.
- Eat breakfast – Jump start your metabolism with a nutrient-rich breakfast. People who eat a healthy breakfast every morning are more likely to lose weight and keep it off. Mix some almonds and berries into a bowl of oatmeal, or cook up a veggie omelet.
- Stay hydrated – Your body needs to be hydrated to burn calories. If you are even slightly dehydrated, your metabolism will slow down. Drink at least one glass of water with every meal or snack and eat foods like fruits and veggies that naturally contain water.
- Eat more frequently – By eating more small meals throughout the day rather than 2 or 3 large meals, you can keep your metabolism running at a higher rate. Have a small meal or snack every three to four hours so you’ll burn more calories every day.
- Eat spicy foods – Believe it or not, spicy foods can increase your metabolism, too. Spicy foods contain chemicals that boost your metabolism. Try adding a tablespoon of chopped chili pepper or add red pepper flakes to your next meal.
- Eat more protein – Your body requires more calories to digest protein than it does fat or carbs. So, by eating protein-rich meals, you can boost your metabolism and burn more calories. Great sources of protein include lean meats, fish, low-fat dairy products, eggs, and nuts.
- Get your caffeine (in moderation) – Avoid energy drinks that are packed with sugar and caffeine. Instead, sip a cup of black coffee or green tea in the morning to wake up your brain and activate your metabolism. With the extra energy you can get from a cup of black coffee or tea, you may even find you have a more powerful, longer workout, which will also help your metabolism.
- Eat organic – Pesticides and chemicals found in many foods can wreak havoc on your system, including your metabolism. Eat clean, whole, organic foods to prevent overloading your system with toxins that can make you gain weight.
- Cut the trans fats – Processed foods that contain trans fats affect your body in a number of ways, including impacting how your body processes sugar. Trans fat can cause insulin resistance, which causes your metabolism to slow, leading to weight gain.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.