If you’re one of those who have a fast metabolism, you probably don’t struggle with weight loss. And you may not have any health conditions related to a slow metabolism, such as diabetes, heart disease, and high blood pressure. However, your luck could be limited as metabolism changes with time.
Actually, your metabolism has a tendency to slow down naturally as you age. When we say ‘metabolism’ we refer to all the chemical processes your body performs. You can think of metabolism as a car: it can be a Ferrari or a Prius… And while there are actually five speeds (metabolic rates) at which your body burns calories in different ways, it all boils down to whether you have a fast metabolism or not.
So, what are you? A Ferrari or a Prius? If you’re a Prius, don’t worry, you can become a Ferrari with certain lifestyle changes.
1. Try fasting for a couple of weeks (or more)
You can say that fasting is a good practice strongly associated with a broad spectrum of health benefits, including improved blood sugar management, reduced inflammation, heart health, enhanced brain function, and, of course, weight loss.
Fasting is basically abstinence from foods (including snacks) for a set period of time. Generally, most types of fasts work between 24 and 72 hours. There’s also evidence that fasting can improve your metabolism. One study pointed out that whole-day fasting could minimize body weight by up to 9 percent when performed over 12 weeks.
However, before fasting, you should talk to your doctor first.
2. Include more protein sources in your diet
Another surefire way to boost your lazy metabolism is to include more protein sources in your diet. The protein intake we get every day has a significant impact on our metabolism. A study published in the US National Library of Medicine highlighted that getting a good amount of healthy protein sources can aid in weight loss by boosting your metabolism.
Not sure what protein sources to add to your diet? Rest assured, we’ve got your back. This book, for instance, has many recipes with health ingredients that are known to boost metabolism. Seafood, white-meat poultry, plain yogurts, cheese, milk, beans, eggs, soy are good protein sources, so try to eat more of them weekly. However, don’t overindulge. Moderation is key in everything!
3. Hit the gym weekly
A pretty smart way to boost your overall health, not just your metabolism, is to go to the gym. Becoming more active is strongly associated with numerous health benefits, including improved mental health, good bones and muscles, improved sleep quality, and a bigger smile.
Hit the gym whenever you can, and if you’re not a gym fan, you can still perform physical activities. Run in the park, lift some weights, dance, do whatever you like, but move your body. The more you exercise/move, the better your metabolism will be, so please don’t neglect your workout routine.
4. Take a hot bath
Something that doesn’t imply exercising but that can still boost your metabolism is taking a hot bath. So, yeah, you can relax and improve your metabolism at the same time! A study conducted by the American Physiological Society points out that hot-water immersion can, indeed, boost glucose metabolism.
Participants of the study were all overweight with a sedentary lifestyle. Plus, hot baths improve your overall health in several ways. They can elevate your mood, relieve muscle pain, promote better sleep, soothe irritated skin, and alleviate cold and flu symptoms.
Want more could you possibly want from a hot bath?
5. Drink more water
Are you drinking plenty of H2O? All health pros recommend eight glasses of water per day, or about 2 liters (half a gallon a day). Being hydrated is crucial for your body in order to perform all essential tasks. Your metabolism needs water as much as you need air to breathe.
A study published in the US National Library of Medicine suggests that consuming plenty of liquids can maximize your metabolic rate by as much as 30 percent. If you always forget to drink water, maybe it’s time to purchase a motivational water bottle from Amazon!
Carry it in your backpack or purse whenever you leave the house!
6. Eat more leafy greens
Like your mom (or grandmother) told you when you were little, we want to highlight the same thing, so eat your greens! If you want to give your lazy metabolism a punch, try to eat more leafy greens. Kale, spinach, collard greens, Swiss chard, turnip greens are all nutritional powerhouses.
Eating more leafy greens do more for you than just boosting your metabolism. Leafy greens consumption can also improve your mood, prevent anemia, enhance vision, and aid digestion. Consume as many leafy greens as you can! You have literally no excuse since they are pretty versatile, too.
7. Don’t forget about breakfast
You should never skip breakfast… no matter how busy you are, you should grab something to eat every single morning. Ahh, and don’t drink your morning cup of Joe on an empty stomach! Skipping breakfast is the worst thing you could possibly do in the morning.
Enjoying your breakfast regularly can boost your metabolism while controlling blood sugar, improving your memory, and preventing type 2 diabetes. If you think you don’t have enough time to prep your breakfast in the morning, plan ahead and make a nutritious breakfast before bedtime.
Overnight oats or just a cup of Greek yogurt with some blueberries and almonds on top could be the perfect morning choice for you, especially when you’re always on-the-go.
8. Add some spicy foods to your diet
Not everybody likes spicy foods, but if you do, try to consume them more often. Capsaicin, the main component of chili peppers, has the ability to boost your lazy metabolism. Spices such as cinnamon, ginger, turmeric, chili, garlic, and cumin host many health benefits.
First, spicy foods speed up your metabolism. Secondly, they combat inflammation, fight cancer cells, destroy bacteria, and they even have longevity benefits. If you’re not sure how to add friendly spices to your diet, we have some options for you. Spicy avocado toast with egg, cinnamon spice pepitas, cumin rice, and lemon ginger turmeric iced tea.
It’s time to spice up your life!
9. Improve your sleep routine
Poor quality sleep can also have serious effects on your metabolism. The National Sleep Foundation guidelines suggest that healthy adults should get between 7 and 9 hours of sleep each night, while people over 65 should aim for 8 hours of sleep.
So, do you respect the guidelines? Because when you don’t get enough quality sleep, your metabolism has to suffer the consequences. A study published in the Journal of Endocrinology suggests that a bad sleep routine can harm the metabolic rate in several ways.
Make sure you get enough hours of good quality sleep each night if you want to enjoy the benefits of a fast metabolism.
10. Enjoy coffee
When consumed in moderation, our morning cup of Joe has a plethora of health benefits. Coffee can maximize your energy levels, burn fat, improve physical performance, lower the risk of type 2 diabetes, prevent Alzheimer’s and dementia, protect your liver, and combat depression. It may even reduce your chances of developing cancer.
According to a recent study, coffee consumption can maximize energy expenditure by as much as 11 percent. Coffee has so many benefits due to its high level of antioxidants. However, it’s a good idea to consume it in moderation.
11. Manage your stress factors
Stress does no good to you unless we are talking about eustress (good stress). Still, in general, stress destroys almost every single aspect of our lives. From job to family, stress can easily take control of our lives. That’s why it’s impossible to lose weight or feel good in your skin when stress strikes.
Research from the University of Florida concluded that stress could restrain the production of an enzyme that’s responsible for the proper function of metabolism. In other words, your lazy metabolism could become even lazier when you’re stressed.
If you can’t manage your stress factors on your own, seek professional help.
12. Avoid too much screen time
Spending way too many hours in front of a screen such as a TV, laptop, smartphone, or tablet is a huge mistake, not only for your metabolism but your overall health. A study conducted by Northwestern University found that prolonged exposure to blue light during the day impacts your metabolism more than you think.
The researchers added that this bad habit maximizes your chances of weight gain while leading to blurred vision and disrupting circadian rhythms. Avoid staring at your phone for more than one hour without a break. People who work in front of a computer should take breaks more often.
You may also want to read 10 Healthy Habits We Can Borrow From Olympic Athletes.