20 tips to increase your metabolism

Do you have a fast metabolism? Briefly, the quicker your metabolic rate is, the quicker your body will burn calories. As you age, however, you may find that your metabolism slows down naturally, which could lead to weight gain. Luckily, there are small and simple ways you can speed it up. Let’s take a look at 20 tips you can try straight away.



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Try fasting for a short time

Fasting, i.e. not eating for a short period, could provide a wealth of health benefits. Research from the Okinawa Institute of Science and Technology Graduate University suggests that fasting could boost your metabolism and produce antioxidants. Before you decide to fast for a short time, speak to your doctor for some advice on the issue.



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Get more protein in your diet

The amount of protein you consume every day could affect your metabolism. Research published in the US National Library of Medicine suggests that consuming a healthy amount of protein can aid in weight management and boost your metabolism. Maintaining a healthy diet plan is important to a balanced lifestyle.



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Hit the gym for a workout

Head to the gym. Becoming more active could be a smart way to boost your metabolism. Research published in the journal Molecular Metabolism suggests that a single workout can improve your metabolism for a short period. The animal-based study found that the neurons that positively influence your metabolism remain active for a matter of days after you exercise.



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Give weight training a whirl

Have you ever lifted weights? Taking up weight training could be a smart move. An animal-based study from Boston University suggests that lifting weights could help to both reduce body fat levels and boost metabolism. The researchers recommend combining endurance activities and weight-based activities as a method of fighting obesity.



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Take a hot bath

If, for whatever reason, you’re unable to exercise regularly, taking a hot bath may help you. Research from the American Physiological Society suggests that hot-water immersion could help improve glucose metabolism in sedentary, overweight males. This finding may be true for both genders. Speak to your doctor for more information.



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Drink more water

Staying hydrated is essential to your everyday health. In fact, research published in the US National Library of Medicine suggests that drinking 500 mL of water could temporarily increase your metabolic rate by around 30%. Carrying a water bottle to encourage regular water consumption could be a great place to start.



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Or drink some green tea

Have you ever tried green tea? Perhaps you should. One study published in the US National Library of Medicine suggests that drinking green tea can have a positive effect on your metabolic rate. Research in this area is limited, though. More evidence is needed to determine the drink’s true effect.



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Eat more leafy greens

Eat your greens! If you’re looking for a quick way to give your metabolism a boost, try adding more leafy greens to your plate. Registered dietician Taylor Newhouse told the Texas A&M Health Center that this change could help improve your metabolism. In fact, ensuring that you eat a well-balanced diet could support all aspects of your health.



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Never skip breakfast

Too busy to grab something to eat each morning? Newhouse told the Texas A&M Health Center that eating breakfast on a daily basis can also help support your metabolism. Planning ahead and a little food prep will ensure you always have a nutritious breakfast ready and waiting for you. Speak to a nutritionist for more information.



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Adopt a vegetarian diet

Cutting back on your meat consumption could have positive results. Research published in the Journal of the American College of Nutrition suggests that a vegetarian diet helps to boost metabolism by reducing muscular fat. What’s more, the study suggests vegetarian diets are almost twice as effective for weight loss than low-calorie diets.



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Eat all your meals early

The time of day you eat could affect your metabolic rate. Research published in the Wiley Online Library suggests that eating earlier in the day can support your metabolism and encourage weight loss. Sticking to a schedule and planning your meals in advance will help you dine earlier.



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Take up sprinting

It’s time to put on your running shoes! Research published by BMC Endocrine Disorders suggests that regular short-burst exercise, such as sprints, can help boost metabolism. The same study found that engaging in this type of exercise twice a week could also help lower your risk of diabetes.



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Eat some spicy food

Capsaicin, which is found in chili peppers, could help to boost your metabolism. Research published in the US National Library of Medicine suggests that eating spicy food may increase your metabolic rate. Feast on dishes containing fresh chilies, such as stir-fries, curries, and even chili con carne. The choice is yours!



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Improve your sleep routine

How much rest do you get each night? Failing to get enough sleep could impact your metabolism. Research published in the Journal of Endocrinology suggests that sleep deprivation can harm your metabolic rate. Ensuring that you sleep well each night could be the key to keeping your metabolism on track.



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Avoid too much screen time

Staring at your smartphone, laptop, or tablet screen could be a mistake. One study by Northwestern University suggests that exposure to blue light in the morning and evening could negatively impact your metabolism. The researchers suggested that this habit could increase the chances of weight gain in the long term. Take a break from all screens.



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Drink a cup of coffee

Do you fancy a cup of joe? The caffeine in coffee could help increase your resting metabolic rate, according to research from the US National Library of Medicine. The study found that coffee consumption could increase energy expenditure by 8-11%. Of course, caffeinated drinks should be enjoyed in moderation. Speak to a doctor for more details.



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Avoid working nights

Stuck working the night shift? It might be time to look for other options. Research from Washington State University suggests that a night shift schedule can disrupt the natural metabolic systems. Changing your lifestyle to work during the day, if possible, could be a small way to support your metabolism in the long run.



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Start using coconut oil

Cook with coconut oil for a small yet healthy change. Coconut oil is rich in medium-chain fatty acids. Research published in the US National Library of Medicine suggests that consuming these acids could increase the metabolism by up to 12%. Speak to a doctor or nutritionist to get more advice.



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Avoid crash dieting

Forget the latest diet trend. While eating well is a positive way to stay healthy, crash dieting could do more damage than good. Research published in the US National Library of Medicine suggests that sudden weight loss can slow your metabolism, which, according to the experts, could lead to weight gain in the future. Speak to your doctor for advice on weight management.



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Try to de-stress

When you’re feeling stressed out, everything can seem harder, including weight loss. Research from the University of Florida suggests that stress can inhibit an enzyme involved in fat metabolism. Simply put, your metabolism may not work as well as usual. Lower your stress levels through mindfulness, exercise, and other lifestyle changes.



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