How to Boost Your Metabolism Naturally

/ Kristen Yarker Dietitian Victoria BC/
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Do you have a slow metabolism? Worried that you’ve destroyed your metabolism? Wondering if you can repair it? Metabolism (and its connection to weight loss) is on the mind for a lot of the clients whom I serve. Since I’m over 40, it’s on my mind too. The bad news is that as we age, metabolism gradually slows down.

The good news is that we can take action to boost metabolism (to lose more fat) with food and other good habits. But which foods boost metabolism? In this article we identify what foods boost metabolism. And, other actions too.

 

What is Metabolism Anyways?

Metabolism refers to the chemical processes occurring in your body that convert food into the energy needed to keep you functioning.

 

3 Steps to Boost Your Metabolism

These methods don’t involve a so-called “magic weight-loss pill”. Nor are they quick fixes. What they do involve are simple everyday lifestyle adjustments. You’ll see that this list is short. That’s because for a lot of foods, supplements, and other purported metabolism boosters, in our opinions, the scientific evidence just isn’t sufficient to support the claims. Here are the 3 steps that support your metabolism:  

 

#1: Get Enough Sleep

Getting 7-8 hours of sleep keeps your leptin hormone at a healthy balance. Leptin helps to regulate energy by communicating with your brain that you have satisfied your appetite (i.e. leptin helps you feel satiated/full). Poor sleep can reduce your leptin levels. Also, not enough sleep may increase your ghrelin levels. Ghrelin is a hormone that increases appetite and decreases the amount of energy you burn. So, in other words, not getting enough sleep can make you feel hungrier and slows your metabolism. Ouch.

 

#2: Build Muscle

Muscle mass has a higher metabolic rate than fat mass. Meaning that muscle burns more calories than fat. Incorporate muscle building exercise into your routine 2-3 times a week. Activities such as weightlifting, core exercises, Pilates, and calisthenics are all fantastic exercises for building your muscle mass.  

 

#3: Eat Enough Protein:

The evidence supports that protein fuels metabolism via several mechanisms. For example, protein is needed to build and maintain our muscle mass. How much protein do you want to aim for? A range of 0.8-1.8g of protein per kg of body weight is a good target for most people. Foods rich in protein include:

  • Beans and lentils

  • Soy foods (e.g. tofu, tempeh)

  • Meat

  • Poultry

  • Seafood

  • Eggs

  • Nuts and seeds (and their butters).

 

Olivia’s Final Thoughts

The human metabolism is complex, and it varies for every individual. Although there are specific factors that may help to keep your metabolism running at a healthy rate, the most effective way to ensure your metabolism is functioning well is by eating a balanced diet plus exercising regularly. A balanced diet involves making sure you are consuming nutrient-rich wholefoods, covering all the macronutrients, and keeping saturated fats low.  Avoid Fad diets that are hard to follow and often lead to over-eating.

 

Kristen’s Final Thoughts

I recommend being at the mid- to higher-end of the protein range listed above if you’re over 40. While it’s beyond the topic of this article; however, there is significant debate that 0.8 grams of protein per kilogram body weight may be too low.

Get enough sleep. Eat enough protein. Do muscle-building exercise. It seems like such a short list. Yet when working with clients, I see that it’s not routine for so many of us busy people. Do I practice what I preach (I’m 44 myself after all)? Yes, for the most part.  

A big THANK YOU to student volunteer Olivia for so-writing this post.

Photo credit: Scott Webb on Unsplash

Find out more about the connection between Sleep and Weight Gain here.