5 Ways to Boost Your Metabolism

Start Early

Start your day by getting a good night's sleep the night before. Sleep that's of adequate duration and higher quality is associated with a greater chance of losing weight successfully. It will ensure that you have plenty of energy for your busy schedule.

Greet the day with a morning stretch before breakfast to focus your mind on your health and well-being.

Something as basic as what you wear can influence your subsequent food and movement choices throughout the rest of the day. Choose comfortable clothing that you feel good in. Flexible attire that allows for freedom of motion will enable you to be active as opportunities arise.

Boost Metabolism at Work

For many people, work takes up a significant portion of the day. Don't discount the importance of keeping your metabolism up at work, especially if you hope to burn enough calories to lose weight.

How can you rev your metabolism on the job? If you work a sedentary job, scheduling mini-activity breaks throughout the day will get you out of your chair and moving more. Regular movement is not only helpful for weight loss, but also for boosting your productivity and ability to concentrate on the task at hand.

For lunch, be sure to plan a nutritious meal full of protein and other metabolism-boosting ingredients. Be mindful of your snacking habits by skipping the high-sugar bars and treats that can leave you feeling sluggish. If you're not hungry, resist the urge to snack out of boredom. Consider a five-minute walking break instead.

Move More at Home

Did you know that you can boost your metabolism while you clean your house? Modify the way that you carry out household chores to increase your range of motion and bump up your heart rate. Depending on how much effort you put in, some housecleaning routines can be just as beneficial as a traditional workout.

Simple changes at home can also help you reduce overeating while infusing more activity into your daily life. Take an extra trip up the stairs, pace around while you chat on the phone, or stand while you work on your laptop to prevent your body from staying sedentary for extended periods.

Eat Smart

You may have heard that certain foods help you burn more calories. Although this is technically true, "metabolism-boosting foods" don't burn as much as you may think.

The process of chewing, digesting, and storing food requires your body to burn calories. Scientists call this the thermic effect of food or TEF. It makes up only about 5% to 10% of daily calorie expenditure, so it's important not to overestimate TEF's benefits for weight loss.

Foods with protein are more difficult to digest and support the growth of muscle mass, especially if you strength train. Your body also has to work harder to chew and break down fiber. Spicing up your food is another way to slightly boost body temperature to burn more calories.

The popular strategy of eating frequently to avoid "starvation mode" may cause weight gain, especially if you end up eating more than your body needs. Combining protein and fiber-rich foods ​curbs hunger cravings for hours after eating, which reduces the urge to overeat. Listen to your internal hunger cues to differentiate between true hunger and emotional or mindless eating.

Exercise

Exercise is arguably the most effective way to change your metabolism. An intense workout program revs up your metabolic engine for hours following a session. Even if you're new to physical activity, there are lots of benefits to gain by working out as a beginner.

Resistance training that builds muscle is particularly helpful for long-term metabolism-boosting effects. Even beginner-level workouts build strength, burn calories, and improve your health. If you are not ready for vigorous exercise, there's no reason to shy away from a more low-key workout program.