When you think of metabolism, you probably picture it as the tiny molecule responsible for turning food into energy and calories. What you might not realize, however, is that your metabolism is one of the most important factors determining your weight loss success or failure. When your metabolism isn’t operating at its best, it’s difficult to lose weight no matter how hard you try and how little you eat. So, how do you raise your metabolism? Fortunately, there are many different natural ways to boost your metabolism so that losing weight becomes easier than ever before! The following list contains our top picks for boosting your metabolism naturally.
Improve your sleeping habits
A healthy night’s sleep can help you burn more calories—about 5 percent more than if you were resting. For a healthier night’s sleep, avoid exercise late in the day, avoid caffeinated beverages at least six hours before bedtime and be sure your bedroom is cool, dark and quiet when you turn in for bed. You might also want to consider using light-blocking drapes or shades, an eye mask and earplugs; all of these can help ensure a good night’s rest. Just remember that getting plenty of sleep isn’t necessarily enough to make weight loss happen; regular physical activity is still essential for maximizing your calorie burn.
Maintain a healthy BMI
BMI, or body mass index, is a number calculated from a person's weight and height. It can be used to indicate if a person is underweight, normal weight, overweight or obese. The main reason BMI is used in determining a healthy weight is because it correlates with many other health problems that often result from being overweight or obese (like high blood pressure and type 2 diabetes). Studies have shown that increasing physical activity and losing excess pounds may increase metabolic rate as much as an extra 100-200 calories per day. Although these changes don't seem significant at first glance, they can make a huge difference over time – plus it’s good motivation for you to keep on improving your physical fitness!
Exercise is key
You've probably heard that exercise helps burn calories and build metabolism-boosting muscle, but you may not realize just how many calories a day you can burn with activity. For example, a 150-pound person walking at 3 mph will burn nearly 350 calories in an hour, while someone weighing 200 pounds doing jumping jacks for an hour will blast through 500 calories. When it comes to adding muscle, high-intensity workouts are especially effective because they boost post-workout calorie burn by as much as 15 percent for up to 48 hours after exercising. If you're looking for an easy way to increase your metabolism, try adding these exercises—known as plyometrics—to your workout routine
Eat fiber-rich foods
Researchers have found that by eating high-fiber foods you can naturally boost your metabolism. Fruits, vegetables, beans and whole grains are all good choices that can help increase your body’s ability to burn calories. Dietary fiber is what gives food its structure and is a vital component of a healthy diet. It helps control blood sugar levels, which in turn has been shown to reduce insulin spikes. This can also help you feel fuller longer so you don’t end up snacking more than necessary. When fiber-rich foods are digested more slowly they release more energy over time and keep insulin and blood sugar levels low.
Drinking enough water can help boost your metabolism by 24 percent, according to a study in The Journal of Clinical Endocrinology and Metabolism. How? Well, when you drink water, your body also absorbs sodium along with it. This means that not only will you feel fuller after drinking water, but if you’re currently eating a low-sodium diet, drinking water will help you replenish those stores for better muscle contraction and better fluid balance. Read: Drinking Water Can Actually Help You Lose Weight! Try incorporating two cups into every meal so you increase your metabolism even further.
Get some sunlight
Did you know that lack of sunlight can slow down your metabolism? If you're feeling sluggish and notice dark circles under your eyes, try spending a few minutes in front of a window during your break. You may not feel 100 percent perky but getting some natural light will help rev up your body's internal processes. Every little bit helps! Even if you're just typing behind a desk all day, it's still helpful to get up from time to time and move around. However, be sure to wear sunglasses with UV protection and apply sunscreen on any exposed skin for added safety measures.
Use essential oils
Essential oils help you burn calories by stimulating certain activities in your body. One of these essential oils, peppermint oil, increases your metabolic rate because it acts as a stimulant and affects your breathing patterns. Peppermint oil also helps relax you and reduce any stress that could be hindering weight loss. Inhaling peppermint oil has been shown to increase metabolism by up to 25 percent, which can make a huge difference when trying to lose weight! Additionally, lavender and rosemary are known for their relaxing properties and can help boost overall mood while simultaneously increasing your body’s metabolism rate. Inhaling lavender and rosemary essential oils before going to bed will aid sleep quality as well.
Drink green tea
Green tea boosts your metabolism. Green tea increases your body's metabolic rate and helps it burn more calories. There is a reason that green tea is so popular with many dieters. The caffeine in green tea can also increase your energy level, making you more active during both exercise and daily activities.
Incorporating all these tips will help boost your metabolism, allowing you to burn more calories naturally. Remember, that by increasing your metabolism and burning more calories, you’ll increase fat loss without even trying! But don’t forget to follow our exercise guidelines for maximum results. For example, exercise often (2-3 times per week) with a mixture of cardio exercises like jogging and light weight training. We do not recommend starving yourself or going on crash diets – they are ineffective and may cause health problems. Exercise will get you in shape while eating healthy foods allows you stay there.