50 simple ways to boost your metabolism

Incorporating light weight-lifting to your fitness routine will build up muscle strength and also boost your metabolism.

“Muscle is hugely metabolically demanding so the more muscle, the higher the basal metabolic rate,” explains clinical nutritionist Stephanie Moore.

Figuring out how to increase your metabolism is crucial if you want to lose weight and keep it off.

For optimum long-term results, don’t fall into the trap of trying to lose too much weight, too quickly.

“This causes the body to drop its metabolic rate in an attempt to survive what it perceives to be a famine,” says dietitian and mindful eating coach Dina Garcia.

Dina Garcia recommends including PF3 (protein, fat, fiber, and fluid) in all meals, because these components help keep you satisfied and stabilize your blood sugar.

“Protein and fibre also require a little more energy to digest than refined carbs,” she adds.

If you don’t get enough good quality sleep, your metabolism could pay the price.

“Lack of sleep can play a big roll in your body’s ability to burn calories,” says Dina Garcia.

“Plus when you’re tired, you’re less motivated to hit the gym or opt for the stairs over the elevator.”

If you don’t consume enough throughout the day, your rate of metabolism may drop. Snacks are a great way to fuel your body, provided you do it the right way.

“The key is to reach for foods and snacks that are nutritious and within your calorie requirements,” says Melendez-Klinger.

“For snacks, one can easily consume 400-plus calories, so reach for foods that are satisfying and full of nutrients with no more than 200 calories each. For example, mandarin oranges are a great snack since they are sweet, easy-to-peel, and only 50 calories each! If you’re looking for something more filling yet nutritious, spread a tablespoon of your favourite nut or seed butter on whole wheat toast.”

Green tea is often revered for having many health benefits. “This warming (or cooling) beverage serves a dual purpose,” says Harris-Pincus.

“Not only is it full of antioxidants and other healthy phytochemicals, but it has the benefit of slightly increasing your metabolism.”

Harris-Pincus recommends sipping tea in the evening instead of snacking and trading in your usual latte for a cup of iced or hot green tea to lower your calorie intake and help you burn a few extra.

But remember not to add sugar to sweeten it, as that will defeat the purpose. Instead, go for enhanced flavours like pomegranate or blueberry green tea.

For homemade iced green tea, add several tea bags to a two-quart container filled with water and let it steep overnight in the fridge.

Good news for chocolate lovers: It’s scientifically proven to help weight loss. Or at least, the very dark stuff is.

“Dark chocolate—a great source of polyphenols, and flavanols in particular – has lately received attention for its possible role in modulating obesity because of its potential effect on fat and carbohydrate metabolism, as well as on satiety, the feeling of ‘fullness,’” writes Ian Wishart in his bestselling health book Show Me The Money Honey.

“The research undertaken to date has shown promising results, with the possible implication of cocoa/dark chocolate in the modulation of obesity and body weight.”

Healthy gut bacteria support fat-burning and metabolic function, so increase your intake of high-fibre and probiotic-rich fermented foods, all of which enrich your microbiome, that community of friendly gut bugs.

“Probiotics are beneficial for our gut health, helping us have better digestion and also less bloating,” says Rebecca Lewis, in-house dietitian at US-based HelloFresh.

“Even more importantly, they directly influence the hormones our brains release, including cortisol (our stress hormone), ghrelin (our hunger hormone), and serotonin (our happiness hormone).”

“Intermittent fasting is a great way to challenge the body to burn more fat and maintain muscle, as your body prepares to go hunting to find food!” claims Moore.

Chronic stress disrupts our metabolic hormones.

High levels of the primary stress hormone, cortisol, have been shown to lead to carbohydrate and sugar cravings, which can lead to weight gain.

(It makes sense from an evolutionary perspective: In ancient times, if your brain perceived a threat, it would prompt you to eat foods that would help you cope, whether you needed to flee from a wild animal or find a new cave for your family.)

“Manage your stress and reduce that cortisol through breathing exercises and meditation,” suggests registered dietitian nutritionist Beryl Krinsky.