How to Boost Your Metabolism with Food and Exercise

Getting your metabolism in good working order doesn’t have to take a lot of effort. There are a number of simple, yet effective ways you can boost your metabolism and get your body to burn fat. Let’s take a look at the various ways you can help your body to rev up its metabolism!

Food and Beverages to Boost Metabolism

Start the Day with Breakfast!

In order to get your metabolism working, it needs fuel. After a night-long fast, skipping breakfast will actually slow do the body’s ability to burn fat. The reason, the body is trying to conserve energy because it is out of fuel.

Studies show that eating within an hour of getting out of bed will help your metabolism. There are a number of quick and easy recipes that you can have to get fat burning fuel!

Don’t like to eat in the morning, try yogurt. The calcium will raise your metabolism and it is an easy way to start the day. Add some fresh fruit to Greek yogurt and you will wonder why you haven’t tried this before.

Is that blender collecting dust on the counter? Put it to good use in the morning with metabolism boosting smoothie!

My favorite smoothie is a hand full of spinach, a banana, 1 tablespoon of raw almond butter, juice of 1/2 a lemon, some flax seeds and a cup of frozen or fresh fruit. Blend until smooth and either drink it at home or take it with you to the office.

Beverages to Boost Your Metabolism

One of the best ways to kick up your metabolism is to drink every day at least four cups of green tea. Studies have shown that you can lose up to six pounds in eight weeks drinking this tea. Green tea is really good for you. It contains all sorts of nutrients such as catechins, an antioxidant that can raise resting metabolism.

Shop the Produce Aisle

We have all heard that you should shop the outer edges of the grocery store. That is where you will find mostly whole foods such as fruits and vegetables.

If you want to boost your metabolism, eat more fruits and vegetables! You spend more energy chewing these foods so enjoy eating a whole apple, banana for making a salad of your favorite greens and vegetables.

When you spend some time chewing, your brain has more time to realize when you are full. As a result, you will consume a lot fewer calories. All good things to consider for a smaller waistline.

Don’t Forget to Hydrate

Did you know that when you don’t drink a sufficient amount of water you can get fatigued? A study concluded that people who drink at least eight to twelve glasses of water every day actually burned more tat than those who did not. Another tip for boosting the metabolism!

Check out the Meat and Seafood Department

Here is another great way to boost the metabolism but also will have you feeling more satisfied after your meal. Eat a lean chicken breast, a nice piece of fish or other lean proteins.

As well you will get a 30% higher calorie burn since it takes more effort to chew these types of food. They also require more energy for digestion.

Eat Your Fiber

One way to feel more satisfied with a meal is to add whole grains. They take up more room in your stomach and stop you from that second helping. As well they take more time and work to chew meaning you burn more calories. So add some delicious brown rice, barley or millet to your favorite meal.

Spice Up Your Food

Try these spices in your food to pep up your metabolism:

  • Cayenne Pepper: Has a lovely flavor and is said to have healing powers. The spice increases the body’s temperature meaning your metabolism gets a boost. Just a sprinkle goes a long way!
  • Cinnamon: Another wonderful spice that can make food delicious. Sprinkle some on a freshly cut appley, in your oatmeal or on toast.
  • Ginger: Great for digestion but also a delicious way to increase metabolism. Ginger has long been used in Asian food but you can add it to stir-fries or drink it as a tea.
  • Apple Cider Vinegar: Although not a spice, this condiment can spruce up your salads. Said to have a small effect on fat burning, it makes a wonderful salad dressing when mixed with garlic, mustard, lemon juice, honey and olive oil.

Enjoy a Variety of Nuts

If you like a little crunch in your food, try a variety of nuts instead of those overly salty chips and other snack foods.

Nuts have a variety of nutrients such as magnesium and are considered heart healthy. With lots of different nuts to choose from, try almonds, walnuts or cashews.

Don’t Forget the Chocolate

As long as it is dark chocolate you can enjoy this amazing food. It contains both caffeine and the antioxidant catechin. You should stick to a small square a day, but it makes a wonderful way to complete a meal!

Skip the Middle Aisle

You will want to limit processed carbohydrates as much as possible. These foods will not help you with your weight loss or with your metabolism. Mostly made up of empty calories they can make you more susceptible to craving these foods. Not a good idea if you are wanting to boost your metabolism!

Make Sure You Don’t Skip your Meals

Skipping meals will not help your waistline or boost your metabolism. In fact, it will have the opposite effect. In fact, skipping meals won’t keep your blood sugar in check and will definitely reduce your metabolism. Try for eating six small meals a day which will help keep you from being hungry.

Have a Bite to Eat Before Bed

A light snack before bed will boost the metabolism. You may even sleep better. The reason for this is to keep blood sugar levels up while you sleep and as a result, keep your metabolism working better. Have some peanut butter on toast or a rice cake or even a piece of cheese.

A Little Exercise to Boost Metabolism

Take a Little Walk

No time to exercise or go to the gym? Walking doesn’t require any equipment or gym memberships. If you sit at a computer most of the day, you are reducing the amount of fat-burning enzymes you have in your body.

Get up every hour and do a 10-minute walk. Take a walk break on your lunch hour. Park the car further away from the door when you go shopping or go to work. It just takes a little planning. Your metabolism will thank you!

Plan to Exercise

Exercising won’t get done if you don’t plan for it. If you are a morning person, getting your workout done first thing means you have the whole day for whatever else you need to do. Break up your exercise if you have a busy day. It doesn’t have to get done all at once.

Do a Little Cardio Workout

One of the best ways to boost the metabolism is by doing a cardio workout. Studies have should that about 45 minutes of cycling will reduce around 190 calories from your resting metabolic rate for up to fourteen hours after the exercise. Doing two or three cardio workouts a week could mean a loss of a pound of fat every two weeks. Now, let’s get cycling!

Lift Those Weights

The better shape your muscles, the more fat burning your body will be able to do. Try for two hours of working out with weights a week. You can do this at home or at the gym.

Try High-Intensity Interval Training

If you want even more metabolism boosting, try High-Intensity Interval Training (HITT). There are lots of programs for this type of exercise like the video below. Working up a sweat with this form of exercise will you more fat burning and a healthier you!

20 Minute HIIT Home Cardio Workout Without Equipment Video:

Don’t Forget to Relax

Life is busy and stress can drive us all crazy which means your metabolism will slow down. When we are under stress, a hormone called cortisol becomes too high in the body and will inhibit the body’s ability to burn the fat. Find some time during your day to calm down. Try some meditation or do some yoga!

The Best Medicine is Sleep

Getting a good night’s sleep is important for many reasons. It is the time when your body gets to do its repair. It also helps boost metabolism. There are a number of studies that link weight gain to the lack of quality sleep. You need at least seven or eight hours.

If you aren’t getting enough sleep your health can be affected in many ways. One tip is to turn off the computer or TV at least thirty minutes before you go to bed. They can cause you to be more agitated which is not conducive to you being able to slide into slumber.

Hopefully, these tips will give you some ideas on how you can improve your metabolism and find more energy and a slimmer body!