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Ways to Boost Your Metabolism

Who, regardless of age or body type wouldn't want to burn calories more efficiently? Boosting your metabolism is fairly easy and can be as simple as eating regularly, not sipping some super caffeinated energy drink.

Here are some ideas on how to boost your metabolism:

  • Eat breakfast. Eating in the morning will help to jump-start your metabolism for the rest of the day. Plus studies show that eating breakfast will help to increase your resting metabolic rate by 10 percent. I'm not talking about coffee and a danish here. Make sure it's full of fiber, protein, and whole grains.
  • Don't skip meals or deny yourself food when you're hungry. Food fuels our bodies, and not giving your body the fuel it needs will slow down your metabolism, so you burn less calories.

  • Make sure you're getting your fill of B vitamins (B6, B12, folate, thiamin and niacin). These are important when it comes to metabolizing carbs, fats, and proteins. Not getting enough will slow down your metabolism, not to mention make you feel tired, depressed, and increase your risk for chronic disease.
  • Get your fill of magnesium since it's also important for energy metabolism. Eat dark green veggies, halibut, almonds, cashews, peanuts and peanut butter, soybeans (tempeh or edamame), whole grain breads and cereals, oatmeal, and beans.

What else can speed up your metabolism? To find out

  • When you're hungry for a mid morning or afternoon snack, choose foods that will fill you up and give you energy. Go for foods that contain healthy carbs (not refined flours), protein, and fiber. Hummus and veggies, yogurt with granola, peanut butter on a banana, and apples and cheese are great options. That way you won't feel overly hungry and end up overeating later because of it.
  • Since muscle burns more calories than fat, strength train to build up your muscles. Every pound of muscle you have burns 35 calories a day. One pound of fat burns only two. So the more muscles you have, the more calories your body will need to burn to keep you going.
  • Learn to love interval training. Alternate between short bursts of fast, intense physical activity and slower, lower intensity activity. That means if you like to run on a track, you can sprint the straight parts and jog or walk the curves. Or you can work hard riding your bike up a big hill, and then cruise down the slope. Interval training is not only good for your heart and lungs, but it will help you burn more calories than a regular even paced workout, and increase your metabolic rate.


Join The Conversation
aimeeb aimeeb 9 years
Great tips.
lilxmissxmolly lilxmissxmolly 9 years
Leene: on a weekend, force yourself to prepare a whole bunch of healthy meals and put them in Glad containers in the freezer or refridgerator. You can also pre-mix salads (keep the dressing separate) so all you have to do to is pop them in the microwave for a healthy, well-rounded meal.
Spectra Spectra 9 years
I'm a big fan of interval training too. You get a huge benefit in less time, plus it keeps your muscles guessing. I also do strength training to preserve muscle mass, since that is the biggest key to keeping your metabolism high...muscle burns 10 times more energy per gram than fat does to maintain itself, so the more you have, the faster your metabolism will be.
Leilanic1 Leilanic1 9 years
oprah didn't use surgery. she had a nutritionist, a chef and Bob Greene her personal trainer help her to loose her weight this last time. She runs and even did a marathon. she did however utilize unhealthy diet practices prior to using the nutritionist, chef and trainer...the liquid diet i believe. this is a great article. i had always heard it is better to have a light snack prior to working out and if you are hungry when going to bed, have a piece of fruit or something equally light.
rpenner rpenner 9 years
nutrella, i don't know the answer to your question, but i would assume it would slow down your metabolism, but i wouldn't believe what oprah has to say. that lady did not lose her weight by eating healthy and exercising. she used surgery.
ElectroPopTart ElectroPopTart 9 years
Interval training also feels like less work, but more strenuous at the same time. In the end, you really feel it, but during the interval workout, it feels easier since you're 'resting' at the lower intensity. This is was keeps me consistent with the gym. If I do even paced, which is more difficult, everyday, I won't be able to stay consistent. Circuit training is also super tough, but it works very effeciently. It also makes me feel leaner/longer.
Kellyim Kellyim 9 years
I don't know this for sure, but I would think that not feeding your body when it's hungry would actually make your metabolism slower. Maybe not once or twice, but doing it regularly would probably slow your metabolism down. We've all read about how when your body doesn't get enough calories, it thinks it's starving and will hold onto all of the calories you do give it. I am cycling my calories right now and losing steady weight, even though I'm eating a lot more than I was a few weeks ago. It's best to feed your body a reasonable amount of healthy food and to exercise so that your metabolism really gets going.
Leene Leene 9 years
I can't sleep if I'm hungry! Well full stomach is not great either, but empty tummy and bed don't go together.
nikkipez nikkipez 9 years
good question naturalla im curious to hear the answer too! I always wondered this
Naturalla Naturalla 9 years
I have a question, I heard on Oprah that it is good to go to bed hungry because then your body is "using your fat" so you loose weight. Will going to bed hungry slow your metabolism?
Leene Leene 9 years
I just moved on my own and it is proving to be hard to eat well. It really sucks. When I was living with my folks it was easy eat well-balanced food. I never skipped meals and I ate loads of fruits and salad on every meal. I have always had good metabolism, sometimes it has been too fast.. Now that live on my own.. I won't bother making salad only for me, so a carrot will do. I won't bother boiling one potato only for me, so I eat pasta or rice all the time. I ate two warm meals at home, now only one will do. And my mealtimes change all the time. I haven't eaten this much cookies and trashfood ever. But I do drink greentea everyday several times a day, I do eat lots of fruits and porrige at morning, but the warm meals are hard to balance. I know it will get better with time, when I get a routine with making meals for one person. Ah well, I do need all the energy I can get NOW, I'm on trainingcourse for the unversity and I can't risk getting sick. Snif.
angelfromlsu angelfromlsu 9 years
Is 2-slices of whole-wheat toast with reduced fat peanut butter enough for breakfast?
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