4 Easy Ways to Boost Your Metabolism

Have a hard time losing fat? Are you tired and lacking energy? If so, you might have a slow metabolism. Crash diets, stress, poor sleep, bad eating, and certain drugs can slow your metabolism, which in turn, affects your mood and energy levels. People with a low metabolic rate find it harder to lose weight and keep it off. Fortunately, this problem can be fixed by making small lifestyle changes, such as eating more protein and lifting heavier in the gym.

Check out these easy ways to boost your metabolism and get lean:

Increase Your Protein Intake

High-protein diets support muscle growth and fat loss. Compared to carbs and fats, protein takes up to 30 percent more calories to digest. This leads to a greater energy expenditure. The higher your protein intake, the more calories you’ll burn. To get more protein in your diet, consume lean meat, low-fat dairy, fish, and leafy greens. Drink whey protein shakes throughout the day, and casein shakes at bedtime.

Sip on Green Tea

Studies have found that green tea increases metabolism by as much as 12 percent. The catechins found in this tea boost energy expenditure and help flush out toxins, leading to weight loss. They also protect from oxidative stress and lower your risk of cancer, heart disease, and type II diabetes. Drink up to three cups of green tea daily to reap its benefits.

Pump Iron

Nothing raises your metabolism more than strength training does. Lifting weights burn fat, builds muscle, and increase your testosterone and growth hormone levels. At the same time, it lowers the stress hormone cortisol levels. These factors combined boost your metabolic rate, helping your body burn calories more efficiently.

Spice Up Your Meals

Hot peppers, cinnamon, mustard, cayenne pepper, and other spices contain metabolism-boosting compounds. Capsaicin, one of the key nutrients in chilies and jalapeño peppers, raises the body’s core temperature and reduces cortisol levels, which in turn, increases your metabolic rate. Other spices, such as cinnamon, lower blood sugar levels and prevent insulin spikes. Spicy meals also keep you full longer and curb sugar cravings, making dieting easier.