10 Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is the term for all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

Eat Plenty of Protein at Every Meal

protein meat

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats (1).

Eating protein has also been shown to help you feel more full and prevent you from overeating (2, 3, 4, 5, 6, 7, 8).

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet (9).

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting (10, 11, 12, 13, 14, 15).

Bottom Line: Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

Drink More Cold Water

glass-of-water (1)

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off (16, 17, 18, 19,20).

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also speed up your metabolism temporarily (18, 21).

Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour (22, 23).

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature (21, 24).

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less (25, 26, 27).

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t (19).

Bottom Line: Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

Do a High-Intensity Workout

woman-losing-weight-with-exercise

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished (28, 29, 30, 31).

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat (32, 33, 34).

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17% (35).

Bottom Line: Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

Lift Heavy Things

dumbbells (1)

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism (36, 37, 38, 39).

This means you will burn more calories each day, even at rest (40).

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss (41, 42, 43, 44).

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training (45).

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism (45).

Bottom Line: Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

Stand up More

Sitting too much is bad for your health (46).

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain (47).

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories (48).

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk (49, 50, 51, 52).

Bottom Line: Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

Drink Green Tea or Oolong Tea

cup-of-green-tea-with-leaves

Green tea and oolong tea have been shown to increase metabolism by 4–5% (53, 54, 55).

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% (56).

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance (57, 58, 59).

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people (60, 61).

Bottom Line: Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.

Eat Spicy Foods

red hot chili pepper isolated on white

Peppers contain capsaicin, a substance that can boost your metabolism (62, 63, 64).

However, many people can’t tolerate these spices at the doses required to have a significant effect (65).

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male (66).

Alone, the effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies (67).

Bottom Line: Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

Get a Good Night’s Sleep

orange-clock

Lack of sleep is linked to a major increase in the risk of obesity (68, 69).

This may partly be caused by the negative effects of sleep deprivation on metabolism (70).

Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes (70, 71, 72, 73).

It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone leptin (74, 75, 76).

This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.

Bottom Line: Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

Drink Coffee

young-brunette-enjoying-cup-of-coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning (77, 78, 79).

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women (80).

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance (77, 81).

Bottom Line: Drinking coffee can significantly increase your metabolism and help you lose weight.

Replace Cooking Fats with Coconut Oil

cracked-coconut-with-peels

Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter (82, 83, 84, 85, 86).

In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4% (87).

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss (88, 89).

Bottom Line: Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

Take Home Message

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.


11 pounds in 22 days?

baking soda

Is it REALLY possible to lose 11 lbs. of fat in 22 days?  Actually yes… BUT only when you’re a level 4 fat burner.  Unfortunately, most people are stuck as level 1 fat burners.  So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days?  Simply eat these foods daily:

==> Lose up to 11 lbs. in 22 days by eating these foods daily (upgrades you to level 4 fat burning status)


Best stretch before bed (1 minute)

Did you know that one of the best times to stretch is right before bed? However…

What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...

=> Best stretch before bed (takes 1-min)

Enjoy!

Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody


Stop Snoring in 3 Minutes - Starting Tonight

...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!

Today is a good day. Tonight will be even better. Why?

Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!

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Use them anytimeanywhere... even while stuck in traffic or watching TV.

Plus the results are permanent!

To learn more and test-drive the easy snoring and sleep apnea exercises for yourself, click here...

To a good night's sleep,
Rick + Lisa
eatlocalgrown / wisemindhealthybody


The #1 "bodyfat-eating" hormone...

weight loss solved

Did you know that your bodyfat can become "calorie-resistant"?

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==> How to Activate Your #1 "Bodyfat-Eating" Hormone...

To your health!

PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...


#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!


How to Wipe Out Chronic Inflammation (Free Book)

inflammation

In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.

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Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.

If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!

Get the Free Inflammation Book

--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)


Free Paleo / Keto Cookbook

Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold ­­ a Le Cordon Bleu trained Chef and owner of Pete's Paleo...

And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!

paleohack chart

The cookbook is called Paleo Eats, and it's filled with over 80 chef ­created, insanely tasty Paleo recipes ­­ which means they are free from gluten, soy, dairy, and refined sugar.

Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

>> Get The Free Cookbook

Enjoy!


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!


1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

--> "Red" Smoothie Helps Alabama Girl Shed 80lbs!


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3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

--> #1 muscle that eliminates joint and back pain, anxiety and looking fat


4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!

--> Your Birth Date + Name - Free Report


5) Turmeric is amazing. The problem is - It's hard to absorb!

--> The best way to get maximum effects of Turmeric


6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.

--> Why Some People LOOK Fat that Aren't


7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.

-->  Unlock Your Hip Flexors


Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.
wisemindhealthybody.com