If you feel like you’ve been chasing after a faster metabolism for as long as you can remember, it’s time to do something different. While there are some old school tips and tricks that may help give our metabolism a boost, we’re sharing what research shows about what really works to help increase metabolism like no other.
These hacks are super simple to implement and something we all could add to our busy schedules.
8 Lifestyle Tweaks That Will Increase Your Metabolism Like Never Before
#1 Eat Earlier
Say goodbye to late-night eating and enter the power of earlier dinners to help increase metabolism.
Eating earlier on in the evening, and spacing that meal at least 2-3 hours before bed can help promote digestion, and prevent late night eating from negatively affecting sleep (more on sleep and metabolism later).
Plus, eating at least a few hours before bed also prevents that midnight sugar binge, which can totally derail your metabolism.
So, keep your dinner time earlier than later. It’s a simple tip that may make a big difference.
#2 Eat Enough
When we’re trying to increase metabolism, it may seem more logical to eat less, but this is exactly what we don’t want to do. When we don’t eat enough to support our daily body processes, our body tends to respond by going into a starvation mode, where we hold onto fat.
What we want to do is make sure that we are eating enough and eating enough of the right foods. The body relies on regular, healthy, and nourishing meals, so try to eat at regular times and don’t skip meals.
Ideally, you don’t want to go longer than 3-5 hours between snacks and mealtimes (keeping your portions smaller but more regular) and make sure that you are eating enough calories too.
Women need roughly 1,600-2,000 calories per day (all based on activity level and age).
#3 Get Enough Protein
Ok, so we also need to cover what to eat, and one of the best things you can do to help increase metabolism is to make sure that you are getting enough protein. Why? Because protein does more than just help us get those toned and sexy muscles.
Protein also helps us feel full, and can even help prevent our metabolism from slowing when we start to lose fat. This is key because if you’re losing weight, then you’re losing fat, and possibly even muscle. When this happens, our metabolism tends to take a dip. By making sure you are eating enough, you can help reduce the chance of this happening.
Here are some of the most nutritious, high protein foods to try adding to your diet.
- Lean poultry (like chicken and turkey)
- Wild-caught salmon
#4 Eat These Metabolism-boosting Foods
While getting enough healthy fat and clean protein is super important for a speedy metabolism, there are also some foods that are known to really ignite our body’s ability to burn some serious cals.
Here are some well-known metabolism-boosting foods to take your healthy eating to the next level.
- Chili Peppers
These hot peppers contain capsaicin, which is a compound found to help your body burn fat and calories (win!) If you can tolerate a little spice, try adding them to your favorite stir-fry.
- Green Tea
Green tea is known to help increase metabolism by 4-10%. That’s pretty impressive! Try sipping on some green tea in place of a sugary beverage each day to reap the benefits green tea has to offer for metabolism.
Turns out, that morning cup of joe may have more benefits than you think (in moderation, of course). Coffee, like green tea, has been known to help increase metabolism. Much of this is due to the caffeine, as caffeine helps increase metabolic rate.
Tip: Keep your morning cup of coffee free from added sugar and unhealthy fats. Add a splash of full-fat coconut milk as your creamer, and if you need a sweetener, try a drizzle of raw honey, pure maple syrup, or try a low-carb sweetener like monk fruit.
- Ginger & Cayenne Pepper
#5 Hydrate With Cold Water
We all know that hydration is a key part of better health, but drinking ice cold water may be a simple lifestyle hack to help increase metabolism. Experts agree that drinking ice cold water before a meal will chill your body, making it work harder to keep warm, which then helps kick your metabolism into high gear.
Plus, when you’re adequately hydrated, you lower the chance that you’ll mix hunger and thirst cues, something that affects all of us when we slack on our water intake.
#6 Sleep One Extra Hour
If you find yourself slacking on sleep more often than not, it’s time to get serious about better sleep habits. Sleeping isn’t only important for our cognitive function, but getting enough sleep also plays a huge part in supporting a healthy metabolism.
Research shows that sleep loss significantly affects metabolic function, negatively affecting hunger hormones, increasing our cravings for salty foods, and an increased risk of obesity and diabetes.
So, if you aren’t getting that 7-9 hours of sleep each night, start with a realistic step to help improve your sleep hygiene.
Start by sleeping just one extra hour each night by getting to bed earlier. Once you increase your sleep by an hour, try to increase it a little more. The goal is to get to a place where you’re getting at least those golden seven hours of sleep each night, and the only way to do that is to really make it a priority for better health.
#7 Move More
While this one may seem obvious, moving the body is a huge part of increasing metabolism. But, it’s not good enough to hit the gym for an hour after sitting at your desk all day.
We need to be moving throughout the day.
Think about it —our bodies weren’t designed to be sedentary. We are built to be active! So, while getting your workout in before or after work is 100% key, you also need to get up and move throughout the day as well.
If you work a desk job, or just find yourself sitting most of the day, stand up as often as you can. If you can manage to get up and stretch or do a quick walk every hour or two, you’ll be doing great things for your mind, body, and metabolism.
#8 Do More HIIT Workouts
Speaking of moving, getting some HIIT workouts into your current fitness routine may also be helpful to increase metabolism. HIIT, or high-intensity interval training involves doing very quick, but effective moves with all-out effort.
While shorter than other workout styles, HIIT training has been found to help the body burn fat and boost your metabolic rate even after the workout is done.
So, try mixing up your workouts by getting some FitOn HIIT sweat seshes in a few times per week to kick your metabolism into high gear.
Revv Your Metabolism With What Actually Works
If you’re tired of doing the same old thing with little to no success, try one of these simple lifestyle hacks. Sometimes all it takes is a different approach to finally see that success.
Here’s a speedier metabolism, one healthy lifestyle shift at a time!