Weight loss is one of the most common health goals. And while there are many ways to lose weight, one of the lesser known methods (although most effective) is boosting your metabolism.
Here are five scientifically-backed methods that will help boost your metabolism in a healthy, natural way, and contribute to your weight loss. By implementing these methods, you can kickstart your metabolism and become the best version of yourself.
Stay active throughout the day
Obviously it’s cliché to say “you have to exercise to lose weight!”, but did you know that exercise boosts your metabolism for hours after working out?
It’s not just exercising, either. Just staying active: walking around, cleaning up, etc teaches your body to burn calories instead of storing them, contributing to a more efficient metabolism.
Build lean muscle mass
Try to build lean muscle mass. Muscle tissue is metabolically active, meaning it needs more energy to maintain than fat tissue. So when you’re working out with muscle-building exercises, you not only burn calories during the workout but also increase your resting metabolic rate. That means more calories are being burned even when resting, which let’s face it, is amazing.
Here are a few exercises you can try out, two or three times a week:
- Squats: stand with your feet shoulder-width apart, lower your body by bending your knees, and push your hips back as if sitting on an imaginary chair. Keep your back straight and chest up. Return to the starting position by pushing through your heels.
- Bench Press: lie flat on a bench with a barbell above your chest. Lower the barbell to your chest, keeping your elbows at a 90-degree angle. Push the barbell back up to the starting position.
- Pull-Ups/Chin-Ups: grab a pull-up bar with an overhand grip (pull-ups) or underhand grip (chin-ups). Pull your body up until your chin is above the bar, then lower yourself back down with control.
- Lunges: take a step forward with one leg, lowering your body until both knees are at a 90-degree angle. Push back up to the starting position and switch legs.
Prioritize protein in your diet
Your diet is the main player in your weight loss journey, as I’m sure you know. To help boost your metabolism through your diet, you should aim to include lots of protein in your calorie injection. Protein has a high thermic effect, which means your body needs more energy to digest and process it. This boost in energy burn is what helps your metabolism work better and more efficiently.
Also, protein is known for its satiating properties, helping you feel fuller for longer periods, which helps with weight loss.
Here are a few examples of protein-rich ingredients: Lean Meats: Chicken, turkey, and lean cuts of beef are excellent sources of protein that can help accelerate your metabolism. They also provide essential amino acids necessary for muscle repair and growth.
- Fish: fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which boosts metabolic health and reduces inflammation.
- Eggs: eggs are a complete protein source and contain nutrients like choline, which supports liver function and fat metabolism.
- Legumes: foods like lentils, chickpeas, and black beans are not only high in protein but also rich in fiber, which aids in digestion and supports a healthy gut microbiome.
- Dairy Products: greek yogurt and cottage cheese are protein-packed options that can contribute to increased metabolic rate and make you feel fuller for longer.
Nuts and Seeds: almonds, chia seeds, and pumpkin seeds are nutrient-dense options that provide protein, healthy fats, and essential vitamins and minerals.