There are several ways to boost your metabolism naturally, including:
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Eating enough calories: Skipping meals or eating meals that are not filling can negatively impact metabolism. Eating enough calories is important to keep your metabolism functioning properly.
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Eating plenty of protein: Protein causes the largest rise in Thermic Effect of Food (TEF), which is the energy required to digest food. Eating more protein can boost your metabolism so that you burn more calories. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
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Drinking green tea: Green tea contains catechins, which are antioxidants that can help boost metabolism. Drinking green tea regularly can help increase the number of calories you burn.
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Spicing up your meals: Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.
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Doing high-intensity workouts: High-intensity interval training (HIIT) involves quick and very intense bursts of activity. HIIT can help increase your metabolism and burn more calories.
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Building muscle: Muscle burns more calories than fat, so building muscle can help increase your metabolism. Resistance training, such as weightlifting, can help build muscle.
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Getting enough sleep: Lack of sleep can negatively impact metabolism. Getting enough sleep is important to keep your metabolism functioning properly.
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Drinking enough water: Drinking enough water is important for many bodily functions, including metabolism. Dehydration can slow down your metabolism, so its important to drink enough water throughout the day.
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Avoiding certain foods: Sugary drinks, foods with added sugar, processed foods made with grains, refined vegetable oils, artificial sweeteners, low-quality dairy and animal products, trans fats, and hydrogenated fats should be avoided as much as possible. These foods can negatively impact metabolism.
Its important to note that while some of these tips may help, few of them have research-based evidence backing their effect on metabolism. Additionally, these strategies should not be considered a quick fix, but rather, they should be incorporated into a plan with health-promoting benefits that includes eating a nutrient-dense diet combined with physical activity and optimum sleep to achieve long-lasting results.
