7 Ways to Naturally Boost Your Metabolism

One of the most common questions I get is, "Can I boost my metabolism?" ...short answer, eh; yes & no. Yes, there are ways to boost it. Will it skyrocket your results tenfold? Nope. But, any sort of help in the #weightloss department, I'll take!

Before we move onto the How's, let's quickly talk about what #metabolism is. Without driving too far down the science road (we'll leave that to my husband), simply put: Metabolism is what produces energy in the body. This energy is then used for things like converting food to new cells, converting food to energy, & helping eliminate waste. It is the sum of all of the work being done inside your body on a daily basis.

The rate at which your metabolism runs is referred to as metabolic rate. The faster all of these processes occur, the faster your metabolic rate. The higher your #metabolicrate the *ding*ding*ding* faster you'll burn calories.

Okay. Enough Science. Onto the good part...

7 Ways to Jumpstart Your Metabolism

  1. Eat More Protein!

Eating more foods that are rich in protein is a great way to boost your metabolism! Protein has a TEF (Thermic Effect of Food) Value that is higher than both carbs and fats. High protein foods have a TEF value between 25-35%, while fats and carbs TEF value sits around 5%. (Que the tiny voilin) Non Science meaning: Protein takes more energy to digest. More energy to digest = more calories burned just by digesting it.

2 . Drink Green Tea

Any beverage that contains #caffeine can boost your metabolism. But, clinical studies have shown that green tea contains chemical compounds that help boost your resting metabolic rate. Non Science Meaning: Even while sitting, green tea has been shown to increase your metabolic rate. Adding a ton of sweeteners may counter the effect though - sorry, gotta drink it like a big girl.

3. Spice Things Up

Do you enjoy spicy things? Then you're in luck! Adding some chili peppers, cayenne, or hot sauce to your diet can increase your metabolic rate for a few hours after eating. A compound found in chilis, called capsaicin causes your body to expend more energy due to the heat. If you can't pronounce that word, like me...capsaicin is what makes peppers spicy. You're welcome. :-)

4. Add More Fiber

Fiber is great for a few things, one of them being it helps your body digest things efficiently. Also, fiber can help you feel fuller (not sciencey, but hey...fuller = consuming less calories.) Think of fiber as the plumber snake for your intestines. (You know...that thing your husband has to shove down the shower drain every few months to unclog it..because of your hair.)

5. Drink More Water!

Did you know that as little as 1-2% dehydration can influence performance, energy levels, and resting metabolic rate? No? Neither did I. In fact, the “8-10 Glasses of Water Per Day” rule is old science. Current studies show that you should be drinking at least 1/2 of your bodyweight in ounces of water per day. Example: A 200 lb person should drink at least 100 ounces of water per day...and that's bare minimum. Add your training session to that: Increase your water intake even more. Soda, tea, coffee, and other beverages don’t count. WATER…Drink Water.

6. Carbs Baby!

The common fear of carbs making you fat ....I'd tell the people that still believes that to stop listening to their long distance Facebook, not even real life, cousin. There's a close relationship with the carbs you eat and a hormone in your body called Leptin. Leptin is produced by the fat cells in your body. If your carb intake declines drastically, your fat cells will produce less Leptin. This then sends a signal to your brain that you may be starving, which then puts your body into *ding*ding*ding* starvation mode. Non Science Meaning: Starvation Mode = slower metabolism to preserve energy. This doesn't give you permission to eat all of the carbs in sight. It does, however, give you a background on how carbs help.

7. Metabolic Training

Metabolic Conditioning, HIIT, sprint training, and even explosive intense weight lifting are all great ways to increase your metabolic rate. These types of training cause the body to burn more calories for as long as 24-48 hours AFTER your training session has ended. (Did I catch your attention?!)

I do, of course, have to mention that although these tricks are helpful - you will still need to be in a caloric deficit, as well as stay committed to a workout routine in order to achieve your weight loss goals.

As always, Happy Losing!

- Jess

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