7 Ways to Speed up Your Metabolism
Want to spike your metabolism? Check out these simple ideas from a Gold’s Gym
Fitness Institute expert.
You’ve undoubtedly run across the word metabolism, but do you know what it means?
It’s pretty simple, really: the process by which your body turns calories and oxygen into
energy. In fact, metabolism accounts for between 60% and 75% of the calories you burn
during the day. But as you age, your metabolic rate decreases because the mitochondria
(the fuel cells of the body) slow down. Your body loses calorie-burning muscle tissue,
too. It’s possible, however, to boost metabolism with these seven secrets from Gold Gym
Fitness Institute expert Robert Reames.
1: Make Optimum Nutrition Key
Fats, proteins and carbohydrates break down at different metabolic rates, so a balanced diet is key to maximizing the body’s efficiency. “If you eat a protein along
with a fiber, some carbohydrates and a good fat, you’re keeping your insulin levels
at bay, so you’re burning fat instead of storing fat,” Reames says. (One menu recommendation: a chicken breast and quinoa in an olive oil and herb sauce, served with a
heaping portion of spinach or broccoli.) Make sure to have protein with every meal,
Reames adds, because the amino acids in protein are the building blocks of muscle,
and more muscle leads to higher metabolism. Better yet, proteins have what’s known
as a high “thermic effect,” which means you burn up to 30% of the calories during
digestion.
2: Eat Small, Healthy Meals Throughout the Day
Three meals a day—breakfast, lunch and dinner—are a thing of the past. Boosting
metabolism is all about giving yourself a continual source of energy. “The body is a
fireplace, and you have to stoke the fire,” Reames says. “If you don’t, it doesn’t burn.”
Keep adding logs—in this case, a handful of almonds with a high-fiber fruit, such as
an apple, or raw veggies with a dollop or two of hummus—to keep the metabolism
flames burning brightly. Aim to eat every few hours.
3: Eat Spicy Food
Reames recommends what he calls wonderfoods, such as jalapeños and cayenne
peppers, to jump-start your metabolism. If you’re feeling bold, try turmeric, a plant in
the ginger family that’s native to southeastern India. It has major metabolic benefits
and is also an anti-inflammatory, which will help heal your aching bones and joints,
thereby improving your exercise program. Use the turmeric root the way you would
add whole ginger to veggie dishes and stews, or sautéed with meats. Turmeric powder goes well in soups and stews or on eggs and other proteins.
4: Focus on the Time-Efficient, Results-Oriented Exercise
“Strength training is essential,” Reames says. “At the end of the day, muscle dictates
the rate and efficiency of metabolism. More muscle uses up more energy—meaning more calories.” New research favors high-intensity interval training (HIIT), which
favors the intensity of the workout over the duration. According to Reames, “you can
blast your intensity for 10 minutes and get more out of it than an hour on the treadmill at a slower speed.”
Want to try a HIIT workout?
5: Get Proper Rest
The Centers for Disease Control and Prevention recommends seven to nine restful
hours of sleep per night for adults. Reames takes it a step further, encouraging you
to stay with your normal circadian rhythms, which means being in bed within an hour
of 10 p.m. and waking between 5 a.m. and 7 a.m. Also important, research shows that
maintaining a consistent sleep schedule is key. “People think that if they are sluggish
and they are starting to gain weight, they can exercise it off,” Reames says. “Instead
of chilling, they go out and run for an hour, but that just exacerbates the stress of the
body. They’re doing metabolic harm.” He recommends taking a nap when tired and
avoiding alcohol four hours before bedtime to ensure high-quality sleep.
6: Practice Stress Management
“Stress bellies” is a phrase Reames uses when he sees otherwise fit people who have
a bit of a larger stomach than they’d like. We live in a busy world, but finding time—
daily, if possible—to do something relaxing is essential. That could be yoga, meditation, reading a book to your child or taking a walk. “You’ll lower your stress and cortisol levels, and your body will become a better metabolic machine,” he says.
7: Drink Water, Green Tea & Coffee
Water is the foundation of so many chemical reactions in the body. “We need water
for metabolism,” Reames says, so shoot for at least eight cups a day. He notes that
studies have shown green tea and coffee to be metabolism boosters. But if you drink
coffee, know that it has a half-life of 6.5 hours. If you plan to be in bed by 10 p.m.,
stop drinking coffee no later than 2:30 p.m so that you have at least an hour with no
caffeine in your system.