There are a bunch of quick and easy diet and lifestyle changes you can make to boost your metabolism and make your body run more efficiently. Take control of your metabolism by making these boosters part of your routine…
Eat enough: When you skimp on calories, your body slows the rate at which it burns calories to conserve the fuel it’s got.
Drink green tea: The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.
The right training: Interval training is the best way to increase your metabolism. Sign up for a HIIT class, or turn your favorite aerobic exercise, (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times and as you get better, slowly increase the amount of time of increased intensity.
Have an egg yolk: Although it’s true that egg whites are low in calories, fat free and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and, most significantly, choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver. Worried about cholesterol? New studies have found that moderate consumption of two whole eggs per day has no negative effect of a person’s lipid (fat) profile and may actually improve it.
Put on some muscle: Even when you’re at rest, your body is constantly burning calories. In fact, 75% of the calories that you burn each day are being used up just keeping you alive. Resting metabolic rate is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself. Hitting the gym helps you build muscle to begin with, but eating protein keeps it from breaking down and slowing your metabolic rate as a result. Aim to incorporate some protein into every meal and snack throughout the day.
Eat your omega’s 3: Eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) can help amp up metabolism. Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.