When you’re a kid, you tend to eat everything without consequence. You don’t think twice about how fast food affects your waistline or how many calories are in two scoops of ice cream. Food doesn’t slow you down until your metabolism slows down.
A high metabolism can help your body produce the amount of energy it needs for normal function and promotes the removal of waste and toxins from your body. A slow metabolism can cause problems with weight gain and poor health.
You could blame your slow metabolism on age, genetics, weight gain, and other health problems. However, there are ways to help boost your metabolism. Regular exercise and good nutrition can get you back on track to a healthier life.
Here are five effective ways to boost your metabolism:
- Ramp up your workout routine
If you currently exercise, but have stopped noticing improvements in weight loss and/or muscle gain, you may need to ramp up your exercise regimen. If you’ve been doing the same workout repeatedly for weeks or months on end, your body may be conditioned for your current routine, and isn’t being challenged enough to kick start fat burning. Make changes to your workout routine as needed so you’re burning more energy, challenging your body, and increasing your metabolism. This could be increased duration or intensity of your workout, or cross training to introduce other types of physical activity.
- Consume more healthy fats
Omega-3s and unsaturated fats are healthy fats that help improve your blood sugar and reduce inflammation — both of which contribute to higher metabolism. Consider consuming more fatty fish such as tuna, mackerel, and salmon, as well as healthy fats such as avocados, nuts, and flaxseed.
- Eat a healthy breakfast every day
Everyone’s heard the adage about breakfast being the most important meal of the day, yet this meal is still being skipped by many Americans. Eating breakfast first thing in the morning jump-starts your metabolism, and sets your body up to continue burning energy all day long. Ditch your usual muffin or sugary breakfast cereal, and try eating oatmeal with fruit, or eggs with vegetables to get more out of your day.
- Snack throughout the day
Some argue that snacking between meals is bad for your waistline, but this is only true if you’re snacking on foods that lack nutrition. Instead of relying on processed, unhealthy vending machine snacks to get you through the day, eat healthy, whole foods such as fruits, vegetables, nuts, and seeds. These types of foods will speed up your metabolism, especially when consumed in small amounts throughout the day.
- Consume more protein
Your body takes longer to burn protein than fat or carbs, which means a high-protein diet can keep you feeling full while also using more energy to break down and absorb nutrients. Eat more protein from healthy sources such as chicken, turkey, fish, eggs, and nuts, and benefit from a higher metabolism.