Are you looking to boost your metabolism and increase energy levels? You’re not alone. Millions of people are searching for ways to become healthier, slimmer and more energetic every day. Studies have shown that boosting your metabolism can help improve overall health and well-being and reduce the risk of certain diseases. While there is no magic pill or potion available, here are 6 science-backed tips to naturally boost your metabolism without using any metabolism pills.
1. Exercise regularly
One of the most important things you can do for a healthy metabolism is to get regular exercise. This includes both aerobic exercise (cardio) and strength training (weight lifting). Aerobic activities such as walking, running, cycling, swimming and dancing can help burn calories and fat while increasing your heart rate and breathing rate. Strength training helps build muscle mass, which in turn can help increase your resting metabolic rate – meaning you’ll continue to burn calories throughout the day, even when you’re at rest!
2. Eat enough protein
Protein has been shown to be one of the most important macronutrients for boosting your metabolism, as it requires more energy from the body to digest than carbohydrates or fats. Aim for around 25-30% of your total daily calorie intake to come from protein sources such as lean meats, seafood, eggs, nuts, seeds, beans/legumes, dairy products or plant-based proteins such as tempeh or seitan.
3. Increase your fibre intake
Fibre-rich foods, such as fruits, vegetables and whole grains, are digested slowly by the body, which helps us feel fuller for longer, while providing much-needed vitamins and minerals that aid in proper digestion. Fibre also helps to regulate blood sugar levels, preventing insulin spikes that can lead to weight gain over time if left unchecked. Aim for 25g per day for women under 50 and 21g per day for those over 50; men should aim for 38g per day for those under 50 and 30g for those over 50.
4. Drink plenty of water
Staying hydrated is essential for many bodily functions, including a healthy metabolism, so make sure you’re drinking enough water throughout the day! The recommended amount is usually 8 glasses per day, but this can vary depending on individual needs – aim for at least half an ounce per pound of body weight per day (i.e. 120 lbs = 60 oz). Drinking water before meals is particularly beneficial as it helps to fill our stomachs before we eat, reducing the tendency to overeat we might otherwise have!
5. Get enough sleep
It’s important to get enough sleep every night so that our bodies have time to recover from the daily wear and tear they go through every waking hour – this includes repairing cells/tissues used during exercise! Getting 7-8 hours each night will ensure that adequate restorative processes take place, which will ultimately increase our metabolic rate over time due to improved efficiency within these same processes once we have fully recovered from sleep deprivation states such as fatigue (lack of sleep).
6. Manage stress levels
Constant stress can put a major damper on our metabolism, as the hormones released during stressful situations actually slow down our digestive process, making it harder for us to efficiently break down food into usable energy sources! Finding ways to manage stress, such as meditation/yoga practices or simply taking some quiet “me” time each day, can really make a difference when trying to improve metabolic function in the long term.