While we're all born with a certain metabolic level, there are things we can do to naturally boost it!
1. Eat Breakfast
Just as you need to start your car with fuel, you need to jump start your metabolism first thing in the morning to burn the most calories possible throughout the day. Studies show that eating breakfast can increase your resting metabolism for the rest of the day by as much as 10%. A healthy and possibly balanced breakfast of fruit and 0% fat Greek yogurt, some nuts or a piece of whole wheat toast and a couple of eggs. You just need something simple and healthy to alert your body to start working.
2. Vitamin B
Vitamin B is key in turning carbs, fats and proteins into energy. When you don't get enough your metabolism slows down, leaving you fatigued, possibly depressed and at risk for diseases. Try adding more spinach, melon, broccoli, and lean proteins like beans, fish and eggs to your diet to stock up on B vitamins. You'll notice the increase in energy right away.
3. Remember Magnesium
What mineral is needed to make your metabolism work efficiently with every muscle, nerve and heart cell in your body? Magnesium. It's also the same mineral that most Americans aren't getting enough of, according to the National Institutes of Health. The good news is that many of the same green veggies that are stocked with vitamin b are also rich in magnesium! Sprinkle a few nuts on a spinach salad or snack on some edamame to get a boost of magnesium.
4. Weight Lifting
No, you don't have to be Arnold Schwarzenegger! They say wisdom comes with age, but so does muscle loss. Unfortunately, muscle loss leads to a slower metabolism. After age 35, you lose .5% of muscle mass every year, and after age 60 it just gets worse. Fight this slowdown by building up lean muscle mass with strength and resistance training- your body's metabolic rate increases when you have more muscle mass to maintain. Research also suggests that resistance training may increase life expectancy - it's a win-win!
5. Eat, Eat, Eat
Your metabolism likes smaller meals more often and processes them more efficiently than large heavy meals. In fact, saving all of your calories and eating two heavy meals during the day is one of the surest ways to SLOW DOWN your metabolism. Try eating 5 times a day combining 3 light meals with 2 healthy snacks.
6. Moving for 20 minutes
20 min intense workouts twice a week can amp up your metabolism and shock your body to stimulate fat loss.
Source: Jennifer Cohen, wellness coach and writer for Forbes