A boost in metabolism can help increase energy levels and help with your weight management goals. Here’s 5 ways to increase your metabolism naturally today.

When we think of metabolism, most people know they want it to be functioning at its most optimal level. However, many don’t really know what the purpose of a metabolism is!

On a basic level, your metabolism is the rate at which you break down nutrients from food, beverages, and internal stores to provide the body with energy to complete all the things it needs to do to function. Your metabolism never stops, it is running 24 hours a day. Some conditions can impair your metabolism rate and some natural factors like age and gender also influence your metabolism.

There are some things you can do today to help boost your metabolism to help reach your health and weight loss goals, if that is your intention. Just by adding in certain foods, being mindful of movements, and other lifestyle changes, you can make an actual difference in your metabolism! Cheers to taking control of your health, read on for some metabolism boosting tips. 

Water - just drink it

This might be one of the biggest controllable influencers when it comes to daily metabolism. If you want to start the day off on a positive note with your metabolism, try to consume at least 8 ounces of water within 15 minutes of waking up. Why so soon? Well when you are dehydrated your metabolism is reduced significantly. Upon waking up your body is in desperate need of water to rehydrate and replenish all that was utilized overnight for cell turnover, muscle repair, memories storage, and so much more.  

Tip for implementing, before bed fill up a water bottle or glass with water and keep it by your bed. After your morning alarm goes off and you sit up, get a few ounces of water in before you do anything else. You are already starting the day off boosting your metabolism by rehydrating.  

Find yourself running to the bathroom in the middle of the night? Front load most of your water intake in the first half of your day to avoid playing “catch up” in the evening to meet your water goal. Then 2 hours before your bedtime, reduce water intake and try to only take small sips. 

Break the Fast

The first meal of the day, can help catalyze your metabolism to kick into action. When you eat breakfast (which can be at a different time for everyone), it starts a thermogenesis reaction which actually stimulates your metabolism. As mentioned above, your metabolism is the rate you break down nutrients into energy. The energy needed to breakdown, process, and digest food is called the thermic effect of food (TEF). That’s why people have always referred to celery as a zero calorie food, because it is mostly water and it takes more energy to break it down than it provides to the body.
While the increase in metabolism from breaking your fast with your first meal of the day is not huge, it does indicate eating food helps with metabolism, and over restricting or skipping meals could have the opposite effect on your metabolism. Food is fuel, it takes a lot of energy to turn food into energy to be utilized by the body. The TEF accounts for 10% of daily energy used. There is research to support larger meals vs smaller more frequent meals, can have a greater impact on metabolism. 

Protein 

There is a reason why protein is a beloved nutrient in the fitness world. It increases metabolism in two different ways. First, the digestion of protein increases your metabolism. This is because breaking down protein structures into usable amino acids requires energy. Due to the complex requirements of digestion, a meal containing at least 15 grams of protein can increase your metabolism from 15-33% during the meal time and digestion period. With this in mind, try to include protein in some form in every meal, this even includes your snacks. 

Easy protein rich snacks: 

• Roasted nuts and nut butters
• Greek yogurt 
• Hard boiled eggs 
• Hummus 
• Cheese
• Hemp seeds 
• Sprouted bread

The second reason protein intake can have an indirect effect on your metabolism is its role in increasing muscle mass and muscle repair post strength training. Protein is broken down into amino acids, these amino acids are essential for the building blocks of muscle tissue. Muscle and lean body mass burns more calories than adipose (fat tissue.) The more muscle, the higher your metabolism! 

Physical activity 

Getting in some daily movement helps increase your overall energy expenditure. However not as well known, research supports that people who are physically active might benefit from a TEF that is 31% to 45% higher, than those who are sedentary. 

Also intentional exercise makes up 10% of your total energy needs, it is just as impactful as TEF. Finding ways to increase daily movement through gentle movement like stretching, increasing daily steps, and even trying out a standing desk for a few hours in your work day can influence your daily energy burn. The American Heart Association recommendation is to aim for at least 150 minutes of aerobic activity or 75 minutes of vigorous activity per week.  

Fiber

Just the same way protein increases metabolism during digestion in your stomach, fiber increases metabolism when it is in the intestines. Fiber has a different relationship with your metabolism, this is because fiber is a carbohydrate that can’t be digested. This doesn’t stop the body from trying to digest it though! During this attempt to digest this non-absorbable nutrient, your body burns energy in the process.

The American Nutrition and Dietetics association recommends consuming 25-35 grams of fiber per day. Fruits, vegetables, and whole grains are great natural sources of fiber. When increasing these fiber-rich foods in the diet, start slow by adding 1-2 more per day to help your body adjust to the increase. Important factor to consider when increasing fiber is your water intake. To prevent gut distress, drink at least 2000 mL or 8-10 cups of water per day. 

Favorite ways to increase fiber: 

• Keep the peel on: the skin on fresh fruit and vegetables is a great source of insoluble fiber. Scrub those fruits and vegetables thoroughly so you can feel confident consuming the peel of apples, cucumbers, egg plant, potatoes, carrots, pears, and kiwi. 
• Cook and bake with whole wheat flour or make your own oat flour. 
• Look for high fiber tortillas and bread, check the nutritional labels, fiber content in different products can have a big variation
• Bring on the beans: add dried beans and peas to soups, stir fry’s, and casserole dishes
• Soak those seeds: mix some homemade chia seed pudding into your oatmeal, on toast, or in your smoothie for an added all natural fiber boost. Or make a parfait for a sweet snack. (Recipe)

Don’t forget to go low and slow when increasing fiber into the diet to make it as comfortable as possible! 

Road to Healthy Metabolism

Just a small recap, there are many factors that influence your metabolism and most factors are completely out of your control like your basal metabolic rate. However there are some natural ways you can increase your metabolism such as staying hydrated, including protein and fiber in your meals, and increasing your daily movement. If you are looking to support a healthy metabolism and improve your overall health, sign up today to start down your ultimate health journey personalized for you. With the additional support from your in-app nutritional coach to help you navigate all the different areas you want to improve. 

Any metabolism myths you would like clarity on?