Just like your physical appearance, your metabolism is determined by your genes. Some metabolize food quickly, which explains why your friend can eat as many cupcakes as they please without gaining an ounce. As you grow older, your metabolism slows down and may find yourself gaining weight or having issues losing weight. While you can’t change your age or genetics, there are easy, simple lifestyle changes you can make to improve your metabolism! Here are some tips.
Eat a Healthy Breakfast
Eating breakfast can kick start your metabolism to help you burn more calories throughout the day. When you’re digesting, the body’s metabolism increases. That caloric burn from your breakfast can help start up the metabolism from your overnight fast (or sleep). Also, instead of brewing coffee in the morning, wake up to some ice water to further start up your metabolism in the morning (1)!
Eat Small Meals
Eating six or more small meals throughout the day increases the metabolism. As stated before, your metabolism increases when your body is digesting. When you eat throughout the day, you are continuously working your digestive system, which in return, raises the metabolism, burning more calories (2).
Did you know as you’re sitting down reading these tips, your body is still burning calories? That’s right. Even if you’re not doing anything, you’re constantly burning calories, which is called your resting metabolic rate. Every pound of muscle burns 6 calories per day, while every pound of fat burns 2 calories. Therefore, the resting metabolic rate is much higher in those who have more muscle. Strength training is a great way to boost your metabolism. After one workout, your muscles are stimulated all throughout the body, which can raise your daily metabolic rate (3)!
Not into building muscle? That’s okay. Try revving up your aerobic exercises! High-intensity exercises can boost your metabolism hours after your workout is done. These workouts causes spikes in the metabolism after finishing your workout because you’re so strained from the intense exercises that the body needs more time to recover (1).
If you already love spicy food, great! This tip should be no problem. Spicy foods are known to be natural chemicals that raises the metabolism, but only temporarily. Still, if you’re a regular spicy food eater, this may work to your advantage! For a quick boost, try adding any spice to your meals, such as cinnamon, cayenne, red pepper flakes, or chili peppers.
Coffee and Tea
Just like spices, coffee and tea provide a short-term spike in the metabolism. Caffeine can even help increase your endurance when your exercise. Studies show that drinking 2-4 cups of tea can help the body burn 17% more calories during moderate exercise (3).
In order process calories, your body needs water. Drinking at least 8 glasses of water a day can help increase your metabolic rate. It also helps if the water is cold-- your body works uses more energy to keep a balanced temperature. To help reach your 8 glass goal, try drinking a glass of water with every small meal (2).