There are several ways to boost metabolism, including changes to diet and lifestyle. Here are some evidence-based strategies:
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Exercise: Adding interval training to your cardio routine and weight training can help burn more calories in less time and increase muscle mass.
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Eat enough protein: Eating protein-rich foods can temporarily increase your metabolism for a few hours due to the extra calories required to digest, absorb, and process the nutrients in the food.
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Drink green tea: Green tea contains caffeine and catechins, which can help boost metabolism.
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Eat at regular times: Eating regular meals and not skipping meals can help keep your metabolism working efficiently.
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Drink enough water: Drinking water can help increase metabolism by temporarily increasing the number of calories burned at rest.
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Get enough sleep: Lack of sleep can negatively affect metabolism, so getting enough sleep is important.
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Eat enough calories: Eating too few calories can slow down metabolism, so its important to eat enough to support your body's needs.
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Do resistance training: Resistance training can help increase muscle mass, which can help increase metabolism.
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Eat metabolism-boosting foods: Foods like fish, shellfish, nuts, and whole grains can help boost metabolism due to their protein, fiber, and omega-3 fatty acid content.
It's important to note that while these strategies can help increase metabolism, they should be part of an overall healthy lifestyle that includes a balanced diet and regular exercise.
