How to Naturally Increase Metabolism

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Your metabolism is the process that your body uses to convert calories into energy. People with higher metabolisms process calories quicker, leading to less weight gain over time. Your metabolism is mostly influenced by your genetics, so trying to boost it won’t do as much for your body as changing your diet and committing to an exercise routine will. Talk to your doctor if you think your metabolism is low, you have signs of metabolic syndrome, or you’re struggling to lose weight.

Method 1
Method 1 of 4:

Boosting Your Metabolism Daily

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    During your normal exercise routine, add in a few periods of cardio workouts that get your heartrate up. For example, if you are walking or jogging, speed up for 30 to 60 seconds before slowing down again to your normal pace. Do this for 8 to 12 minutes at a time to boost your metabolic rate for a full day. [1]

    Tip: High-intensity interval training, or HIIT, is a great way to add cardio into your routine without making it the main focus of an entire workout.

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    Lean protein, like fish, chicken breast, nuts, and beans, makes your body work harder at digestion than simple carbohydrates do, which can speed up your metabolic process. Try to eat about 46 g of protein per day for a balanced diet. [2]
    • Protein also makes you feel more full for longer to prevent overeating.
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    Try some weight training to increase your muscle mass. As you do your normal exercise routine, try incorporating some weight training with dumbbells or kettlebells to gain more muscle. Start out by doing 2 to 3 sets of 10 reps of bicep curls, squats, or tricep curls. [3]
    • Find dumbbells that aren’t too heavy and don’t hurt your arms too much. You should feel a burn as you use them, but your arms shouldn’t hurt.
    • Building up your muscle mass can boost your metabolism over time.
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    Green tea is a rich source of antioxidants known as catechins, and plays a vital role in giving your metabolism a boost. Try drinking 2 to 3 cups of unsweetened, brewed green tea per day to increase the rate at which your calories are burned. [4]
    • Although coffee is sometimes marketed as a metabolism-booster, it will not make you burn your calories any faster. [5]
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Method 2
Method 2 of 4:

Eating a Balanced Diet to Lose Weight

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    Sugary sodas, juices, and teas increase your caloric intake each time you drink them. Water has 0 calories and aids in digestion, circulation, and nutrient absorption to keep you healthy so you can work on losing weight. [6]
    • Keep a water bottle with you at all times so you can drink from it any time you’re thirsty.
    • Stay away from dehydrating liquids like coffee, soda, and alcohol.
    • While improving your diet won’t necessarily increase your metabolism, it will help you lose weight.
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    A balanced diet includes a wide spread of foods from all different categories. Make sure you are eating 2 to 3 meals per day that include healthy foods from all of the food groups. A balanced meal includes: [7]
    • 1/2 plate of fruits and vegetables
    • 1/4 plate of whole grains
    • 1/4 plate of lean protein
    • Plant oils in moderation

    Tip: You may have heard that eating spicy foods can boost your metabolism, but this is a myth. The best way to lose weight is to eat a healthy, balanced diet. [8]

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    If you are trying to lose weight, you need to burn more calories per day than you are eating. If you don’t want to count your calories every time you eat, try cutting your portion sizes down by 1/3 so you are eating less food at each meal. [9]
    • When you first start reducing your portion sizes, you may feel more hungry than usual. However, your body will adjust to your new diet within a few days.
    • Try to eat around 1,500 calories per day to stay healthy. [10]
    • Eating small, frequent meals won’t boost your metabolism, but it can help you avoid binge eating. [11]
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    Check the ingredients on every food item that you purchase. If you notice it has added sugars or trans fats, try to limit your intake or take it out of your diet completely. These ingredients provide little nutritional benefits and will make you gain more weight over time. [12]
    • Crackers, cakes, cookies, frozen pizza, and fast food all contain a lot of added sugar and trans fats.
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    Processed foods are packed with salt, sugar, and fat, and contain few or no nutrients and vitamins. These foods taste great, but they will leave you hungry and wanting more, leading to even greater weight gain. Avoid sweet baked goods, soda, chips, candy, fast food, and other processed foods. [13]
    • Eating an occasional treat is okay, as long as you don’t do it every day.
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Method 3
Method 3 of 4:

Exercising to Slim Down

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    Moderate exercise is anything that makes you sweat after about 10 minutes and makes you breathe heavily, but doesn’t wind you. This can include walking, swimming, or jogging. You can split up your activity time or do it all at once, depending on your schedule. [14]
    • Remember to drink water as you exercise to stay hydrated.
    • You can lose weight faster by ramping up your moderate activity to 300 minutes per week. [15]
    • While doing an exercise routine won’t necessarily boost your metabolism, it will help you lose weight.
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    Vigorous exercise makes your breathing deep and rapid and makes you sweat after only a few minutes. This includes dancing, running, and intense cycling. Try to spread out your vigorous exercise throughout the week to avoid injuring yourself. [16]
    • Sign up for classes at your local gym to set up a workout schedule that’s easy to follow.

    Tip: Make sure you warm up for about 10 minutes with a few stretches and cardio exercises before jumping into your activity.

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    If you haven’t been following an exercise routine in the past, it can be tempting to jump into doing vigorous activities 3 to 4 times a week. However, you should try to take it slow and start with light or moderate activity to avoid injuries or burning out. As you get stronger and more in shape, you can gradually increase the length and intensity level of your routine. [17]
    • Talk with a personal trainer to set up a routine that will meet your weight loss goals.
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Method 4
Method 4 of 4:

When to Seek Medical Care

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    Your metabolism is mostly controlled by genetics, age, and body composition. However, certain medical conditions and medications also affect your metabolism. Your doctor can help you determine if your metabolism may be slow, as well as why. [18]
    • For example, medical conditions like Polycystic Ovary Syndrome (PCOS) may slow your metabolism.
    • Your doctor may be able to offer you treatment options if you have an underlying condition.
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    You may not notice symptoms of metabolic syndrome at first, and it’s a very common condition. Untreated metabolic syndrome may lead to serious health issues like type 2 diabetes or heart disease. If you have metabolic syndrome, making diet and lifestyle changes can help. Consult your doctor if you have the following symptoms: [19]
    • Consistently high blood pressure
    • High blood sugar
    • Increased thirst and urination, fatigue, and blurred vision
    • High cholesterol
    • Excess body weight around your waist
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    Your metabolism might not be the only reason why you are struggling to slim down. Your doctor can help you figure out what’s holding back your weight loss so you can make changes. Tell your doctor everything you’ve tried, and work with them to develop a weight loss plan for you. [20]
    • Your doctor can also help you determine if you need to lose weight in the first place.

    Tip: Ask your doctor for a referral to a dietitian, who can help you plan a healthy diet that you’ll enjoy eating.

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      Tips

      • Drinking cold water, eating spicy foods, drinking milk, and eating small meals throughout the day are sometimes marketed as metabolism-boosters, but they aren’t. Focus on improving your diet and exercising more. [21]
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      • Your body needs time to adjust to new routines, so go slow when making any changes to your diet or exercise routines.
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      • Stock your home refrigerator and office with healthy snacks and avoid keeping unhealthy foods in the house.
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      References

      1. ↑ https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
      2. ↑ https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/
      4. ↑ http://www.ncbi.nlm.nih.gov/pubmed/16277999
      5. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/diet-and-exercise/hlv-20049483
      7. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      8. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      9. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/metabolism/faq-20058346
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
      2. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4459594/
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/metabolism/faq-20058346
      5. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/diet-and-exercise/hlv-20049483
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
      9. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/metabolism/faq-20058346
      10. ↑ https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916
      11. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
      12. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      13. ↑ http://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/colon-cleansing/faq-20058435

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