When you’re trying to lose weight, it’s important to increase your metabolism. This will help you burn more calories throughout the day (and night), even when you’re not exercising or eating anything!
That means your body is constantly burning calories and helping you reach that weight loss goal faster than ever before.
Here Are 40 Ways to Boost Your Metabolism Naturally While Dieting
1. Staying hydrated.
When you get dehydrated your metabolism slows down. Drink at least 8 glasses of water a day (the more active you are the more water you need to drink). Try Natural Calm Plus Calcium, it gives you energy and helps your muscles work properly while also helping with water retention and digestion!
2. Doing cardiovascular exercise.
Cardiovascular exercise increases your heart rate and is great for burning extra calories. 30 minutes a day 3-5x a week is recommended.
3. Eating healthy fats.
Healthy fats that are slow to turn into glucose (blood sugar) help keep insulin levels low, which means the body has time to use fat as an energy source instead of turning it into glucose. Healthy fats include avocados, nuts, pumpkin seeds, flax seeds, and olive oil…avocados are my absolute favorite!
4. Eating low glycemic foods.
Glycemic index measures how quickly food breaks down into sugar in your body. The lower the GI score the slower your blood sugar is going to spike. Low glycemic index foods include beans, lentils, apples, spinach, and oatmeal.
5. Eating more protein.
Protein is a double-edged sword because it can speed up your metabolism but only if you eat enough of it. Protein stimulates the hormone responsible for fat breakdown and muscle building, especially after a workout. But a lot of people think they need to eat extra protein when dieting…the reality is that most Americans get more than enough protein throughout the day so there’s no need to add on extra.
6. Eating small meals more frequently.
Eating several small meals throughout the day instead of 3 larger ones keeps your metabolism going and makes you feel fuller for longer…it also prevents overeating which is a big problem in today’s society! If you’re not a fan of a lot of small meals you could try protein shakes in between meals to satisfy your hunger!
7. Eating carbs at the right time.
Carbs are your body’s main source of energy so it’s important to eat them at the right time. The best times to eat carbs are first thing in the morning and after a workout!
8. Not skipping meals!
Skipping breakfast, lunch or dinner can cause you to overeat later on because you’re just so hungry…so make sure you never skip meals! If you’re not much of a breakfast person try to eat something even if it’s just an apple.
9. Eating more veggies and fruits.
Instead of trying to cut out all carbs, focus on increasing your intake of veggies and fruits because they are high in fiber which means you’ll feel full faster.
10. Strength training!
Strength training is important because it speeds up your metabolism by building lean muscle mass, which increases the rate at which you burn calories. It also helps with body composition (the ratio of fat to muscle), which is another factor that affects your metabolic rate. And don’t be intimidated if you’re not super strong…you can always start with bodyweight exercises and work your way up!
11. Doing plyometric exercises.
Plyometric exercises are intense workouts that include dynamic movements like jumping, hopping, or throwing. Try high-intensity interval training with plyometrics to burn more fat in less time.
12. Doing high-intensity interval training.
High-intensity interval training includes short bursts of maximum intensity followed by a recovery period. Studies have shown that HIIT workouts can burn up to 20% more fat than regular cardio.
13. Getting enough sleep!
Sleep deprivation causes stress which causes you to release cortisol. Cortisol triggers the breakdown of muscle and the storage of fat, so make sure to get your recommended 7-8 hours of sleep every night!
14. Doing super slow training.
Super slow training is a form of strength training that involves 6 seconds on the concentric (lifting) phase and 6 seconds on the eccentric (lowering) phase. By slowing down every movement you make, you increase the amount of muscle stress which increases your body’s fat-burning potential!
15. Climbing hills instead of running on a flat surface.
Climbing hills works your quads more than flat running, so your body is forced to work harder and burn more calories!
16. Taking the stairs instead of the elevator whenever possible.
You burn twice as many calories climbing the equivalent number of stairs in a building as you do walking up that same flight of stairs…so take the stairs whenever possible! And it’s especially important to take the stairs if you’re on the 20th floor.
17. Eating water-rich foods like soup, salad, and vegetables.
When you eat water-rich foods they can help fill you up so you eat less overall…plus water-rich foods contain antioxidants that fight off free radicals and keep your body running smoothly.
18. Drinking ice water in the morning when you first wake up.
Adding a couple of glasses of ice-cold water into your daily routine will help increase your metabolism and prevent obesity! It may seem strange but it works and it’s easy to make a habit out of it…so drink up!
19. Eating foods that are rich in enzymes.
Certain enzymes can boost your metabolism, so aim to eat a variety of foods that are high in enzymes.
20. Eating protein with every meal.
Eating protein with each meal helps reduce appetite and control blood sugar levels which will help you burn fat faster! I recommend eating a piece of protein about the size of your palm.
21. Eating organic foods…when possible.
Organic foods are grown naturally without the use of pesticides which often contain harmful chemicals that can disrupt your body’s normal processes and inhibit fat loss.
22. Cutting out all processed food from your diet.
Processed food often contains artificial ingredients that disrupt your body’s normal processes and inhibit fat loss, so it’s important to cut out these types of foods.
23. Eating chili peppers…they help your body increase fat burning!
Research has found that chili peppers can boost calorie burn by up to 25% for an hour after consumption thanks to capsaicin, the active component in chili peppers.
24. Eating foods rich in healthy fats like olive oil, avocados, nuts, and fish.
Healthy fats are digested at a slower rate than other types of food so they prevent blood sugar spikes which can lead to cravings for junk food later on…plus healthy fats fill you up so you eat less overall!
25. Drinking green tea helps cut fat from your body.
Green tea contains antioxidants that help fight against free radicals and keep your body running smoothly, plus the caffeine in green tea can boost metabolism by as much as 4%. I recommend drinking 1-4 cups a day for maximum benefit
26. Reducing your stress level.
Trying to manage your stress level may seem like an impossible task, but it is one of the most effective ways to increase fat loss in your body!
27. Do cardio before breakfast.
If you do cardio on an empty stomach it will help spike your metabolism and burn more calories throughout the day. Plus, exercising stimulates hunger, which forces you to eat more food!
28. Eating a high-protein breakfast every morning.
Eating a lot of protein in the morning can help reduce cravings for junk food throughout the day and regulate blood sugar levels, which will minimize your appetite by not overloading your system with calories…which is extremely important if you’re trying to lose weight.
29. Eating foods that are low in sugar.
Sugar spikes blood sugar so consuming too much of it can inhibit fat loss…especially if you’re eating foods high in simple carbs.
30. Getting enough sleep each night.
Getting at least seven hours of sleep a night will help reduce stress and regulate hormones, which helps to prevent overeating…which is important because lack of sleep can actually increase your appetite!
31. Take supplements that speed up your metabolism.
Taking supplements such as green coffee bean extract and raspberry ketones can help speed up your metabolism and promote weight loss, which is especially useful if you’re having trouble losing that last bit of belly fat!
32. Make sure you have sufficient lean muscle mass.
Having lean muscle mass is extremely beneficial when it comes to burning fat because muscle mass is responsible for the majority of your calorie burn during the day, so if you want to burn fatter then having lean muscle mass will help.
33. Eating cinnamon.
Cinnamon has been shown to help regulate blood sugar and keep it stable all day so you feel less hungry.
34. Relax for five minutes before eating.
Relaxing for five minutes before you eat gives your body time to recognize it’s actually hungry so when you do sit down to eat you won’t be tempted to overeat…plus by relaxing for five minutes, your brain can tell your digestive system that digestion has already begun so the food will be broken down properly.
35. Using smaller plates or bowls when you eat so you don’t see so much food.
Using smaller plates or bowls can trick your brain into thinking you’re eating more food than you actually are, which minimizes the risk of overeating…plus using smaller dishes saves on calories!
36. Never eat directly out of a box/bag…always portion it out first.
Not only does putting food into Tupperware or taking it out of the box or bag helps to prevent overeating, but it also makes it easier for you to stay away from that food until your next meal.
37. Don’t eat while distracted.
Not only does not eating while distracted make you less likely to run into trouble with overeating…but it will also help slow down your pace of eating so you feel full on less food!
38. Slowing down while eating.
Eating too quickly can cause you to overload on calories because it takes some time for your brain to realize you’re full…so slowing down while eating will help you feel more satisfied with less food!
39. Not eating after 8pm.
Eating late at night slows down the fat-burning process so you’ll save more calories if you eat before 8 pm…plus not eating after 8 pm gives your body time to digest the foods so it’s not just sitting in your stomach all night.
40. Eat More Protein.
Your body uses protein for energy, so if there is a higher percentage of protein in what you eat, then it will use more calories for digestion. Make sure the majority of your food intake contains some form of lean protein to keep those muscles strong and healthy during exercise sessions as well.
With these 40 tips, you can increase your metabolism and burn more calories to lose weight. These may seem like small changes but they add up over time and will help you achieve your goals faster than trying to do it all on your own.
Share this list with friends who are looking for ideas or need a little inspiration! Which of these has helped you? How did that change things in the long term? What other healthy habits have we missed here?