Health & Wellness

How to Increase Metabolism: 5 Natural Ways Based on Science

If you’ve ever Googled “how to increase metabolism,” this is the article for you! Today, we’re going to discuss some great ways to naturally boost your metabolism.

From foods to eat to simple swaps to little 10-minute tips to incorporate throughout your day, let’s review some easy-to-incorporate ways to help speed up your metabolism.

 

How to Increase Metabolism: 5 Ways to Naturally Boost Your Metabolism

Here are some simple ways on how to increase metabolism. Read through them and see how many you can incorporate to give your metabolism a little boost!

1. Drink more water

It’s no secret how much I support staying hydrated. After all, dehydration can cause everything from chest pain to high blood pressure to headaches to nausea or vomiting. But you may be surprised to learn that it can slow your metabolism.

Fortunately, if you’re looking to learn how to increase metabolism, there’s one simple thing you can do: stay hydrated and drink water!

According to a 2011 study, when 21 overweight children drank 10 ml of cold water, their metabolisms increased by up to 25 percent for almost an hour! [1]

Supporting the idea that drinking cold water boosts metabolism, another study confirmed that drinking cold water can increase your metabolism more than room temperature water or hot water. [2]

One thing I like to do is keep a large thermos of cold water with me throughout the day and sip on it regularly. Not only does it help to relieve afternoon fatigue but it will also keep you energized and give your metabolism a helping hand throughout the day!

2. Support your body’s stress response.

We’ve discussed before that stress and weight gain are so linked that a 2015 study revealed that having higher levels of stress can cause you to gain 11 pounds in just one year—regardless of your diet, exercise habits, or other factors. [3]

Even more interesting? Studies have also shown that experiencing psychological stress is linked to visceral fat— a type of belly fat that appears just under your skin and can collect around your organs, resulting in inflammation. [4]

So, if you’re interested in how to boost metabolism and combat undesired weight gain, one thing you can do is support your body’s stress response.

To learn more about all that’s involved in supporting your stress response and prioritizing the health of your adrenal glands, check out my article that dives more into the link between stress and weight gain.

3. Reduce your time sitting.

It’s a common myth that exercising will boost your metabolism throughout the day. The truth of the matter is that your metabolism increases only while you’re moving. As a result, I recommend incorporating movements throughout your day.

If you’re looking for how to increase metabolism, consider engaging in 10-minute movements every hour or so. Not only will you get more exercise into your day by doing this, but it also supports your overall health.

In fact, a 2015 study revealed that prolonged sitting was significantly associated with all-cause mortality, cardiovascular disease incidence and mortality, cancer incidence and mortality, and even developing type 2 diabetes. [5]

Whether you like to walk, dance, do a few reps with 1- or 2-pound weights, or do yoga (or do all of these!), pick an activity to do for 10 minutes and totally engage with it. Then, return to whatever you were doing before and then repeat an hour or two later.

Try this for a couple of weeks and see if you notice a difference not only in how your clothes fit but also how you feel!

4. Eat more spicy foods.

If you’re interested in how to increase metabolism through eating certain foods, you’ll be happy to hear that eating spicy foods may be your ticket!

For decades now, studies have shown that eating spicy foods can increase your metabolism by up to 8 percent.

Interestingly, a 2017 study revealed that consuming chili peppers increases metabolism by improving insulin control. The result? Lower risk of diabetes, weight gain/obesity, and even cardiovascular disorders! [6]

So, the next time you’re cooking a meal, add a little extra spice to your food to reap this metabolism-boosting benefit and also know you’re supporting your blood sugar and cardiovascular system as well.

5. Swap butter for coconut oil.

Butter is a highly fattening food that’s created from dairy, which we know is inflammatory. So, if you’re looking for one final tip on how to increase metabolism, I have one suggestion for you; swap your butter or coconut oil.

Coconut oil is known to contain MCTs (medium-chain triglycerides), which are known to boost metabolism and support healthy weight management.

In fact, a 2015 meta-analysis revealed that consuming MCTs in your diet can reduce belly fat, total body fat, and weight. [7]

Personally, I love to cook with coconut oil and use it for everything from scrambling eggs to baking to roasting veggies in the oven. The possibilities are endless!

 

How to increase metabolism - Dr. Pingel

 

Key Takeaways

  • Scientists have found some simple ways for how to increase metabolism.
  • A few of the top all-natural ways to boost your metabolism include: drinking more water, supporting your body’s stress response, reducing your time spent sitting, eating more spicy foods, and swapping butter for coconut oil.

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