7 Ways to Boost Your Metabolism

Looking to rev up your metabolism? Say no to dangerous weight loss pills and wacky crash diets. Instead try any of these 7 safe ways instead.
Related To:

Looking to rev up your metabolism? Say no to dangerous weight loss pills and wacky crash diets. Instead try any of these 7 safe ways instead.

Metabolism Facts

Between genetics, gender, and age we have limited control over how much we can boost our metabolism. Men in general have a higher metabolism than women due to their higher muscle mass. As we age (especially after the big 4-0), our metabolism slows down. There’s not much you can do about the hand you’re dealt, but a few healthy habits can help boost it up.

#1: Resistance Training

A regular weight training regimen can help increases your muscle mass, thereby boosting your metabolism. The key word is “regular”—meaning, hitting the weights once in a while won’t do the trick. Aim for three times per week.

#2: Avoid Extreme Calorie Cutting

Your metabolism works most efficiently at a minimum of 1,200 calories per day. If you eat fewer calories than that, it’ll actually slow it down.

#3: Spice It up!

Capsaicin, a compound found in hot peppers has been shown to slightly increase your metabolism several hours after eating. Add chopped chili peppers to soups, stews and other favorite dishes.

#4: Eat Breakfast

The last thing you want to do is skip breakfast. This will make your blood sugar drop after a long night of sleep. Instead, start your morning strong by eating a healthy breakfast to jump-start your metabolism.

#5: Eat Your Protein

It takes a bit more energy to break down protein compared to carbs and fat. So add lean protein at your meals and snacks. Healthy choices include eggs, chicken breast, seafood, fish, pork tenderloin, beans, and low fat and nonfat milk and dairy products.

#6: Sip Green Tea

Studies have shown that green tea has various components (including caffeine) that help temporarily boost your metabolism. Stick with 1-2 cups at most per day and stay away from supplement gimmicks (they tend to have many unregulated and dangerous herbs in them too).

#7: Drink A Cup of Joe

Caffeine found in coffee can help increase your metabolism for a short period of time. This doesn’t give you permission to down cups of coffee throughout the day -- drinking too much also has its downfalls. Aim for about 1 cup per day.

You Might Also Like:

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »

Keep Reading

Next Up

It Turns Out That Coffee Drinkers Get a Pre-Workout Caffeine Boost, Too

Consuming caffeine before you exercise can enhance your performance even if you are a big-time coffee guzzler.

7 Healthy Warm Winter Drinks

These hot drinks will keep you warm all winter long.

7 Tips for Making the Best Coffee Ever

Every coffee lover should consult these important rules (and handy tricks) before brewing another pot of java.

7 Meat-Free Mains to Get You Through the Week

See how easy it is to extend your meatless movement beyond Monday.

Cook Your Way to an Easy Dinner with Just 5 Ingredients

Do up dinner using just a handful of fixings with these easy recipes from The Kitchen.

5 Ingredients: Dark Chocolate Bark (2 Ways!)

Skip the sugary jellybeans, chocolate eggs and marshmallow chicks and make your own Easter candy with some healthy ingredients thrown in. Chocolate bark is the easiest sweets recipe ever!

5-Ingredient Recipes: Pasta Salad, 3 Ways

Here are 3 classic salads, re-created pasta style, made with 5 ingredients each.

5 Ingredients or Less CHALLENGE: Chicken Fingers 2 Ways

You’re dying for some crispy and tender fried chicken but could do without all the fat and calories. Dana and Toby are going head to head, dishing up their lightened up versions of this famous finger food– weigh in on your favorite!