To improve your metabolism, consider the following evidence-based strategies:
Dietary Approaches
- Increase protein intake: Eating plenty of protein at every meal can boost metabolism because protein has a high thermic effect, meaning your body uses more energy to digest it compared to fats and carbohydrates. Aim for about 60 to 80 grams of protein daily from sources like lean meats, eggs, beans, and legumes
- Prioritize plant-based foods: Emphasize fruits, vegetables, whole grains, and plant-based proteins, which are high in fiber and liquid content, making your body more metabolically active after eating
- Include metabolism-boosting foods: Foods like lean proteins, green tea (rich in catechins), chili peppers, and legumes can enhance metabolic rate
- Stay hydrated: Drinking water, especially before meals, can help you feel fuller and may slightly increase metabolism
Exercise and Physical Activity
- Incorporate high-intensity interval training (HIIT): Short bursts of intense exercise followed by rest can keep your metabolism elevated for hours after the workout
- Engage in strength training: Building muscle mass increases resting metabolic rate because muscle tissue burns more calories than fat
- Exercise regularly: Aim for at least 30 minutes of moderate physical activity daily to support metabolic health
Lifestyle Factors
- Don’t skip meals, especially breakfast: Eating regularly helps keep your metabolism active throughout the day
- Get adequate sleep: Aim for 7-9 hours per night, as insufficient sleep can increase cortisol levels, which may negatively impact metabolism and weight regulation
By combining these dietary, exercise, and lifestyle strategies, you can effectively support and improve your metabolism.
