A fast and healthy metabolism is possible through consistency in your diet, being adamant about daily hydration, making time for exercise and of course, getting enough sleep. We checked in with a registered dietitian and health expert for 3 essential tips to help you boost (and maintain) a swifter, healthier metabolism whether your goal is to lose weight, stay at your current state, get more active or to create a stable and reliable schedule for yourself. Read on for helpful and timeless suggestions from Kimberly Marsh, MS, RD, registered dietitian and blogger regarding supporting your metabolism and overall health as you age.
1. Take Note Of What You Consume (And Carb Intake)
Jotting down what you eat in a day—and over a week—can greatly aid your ability to plan meals (we’ll get to that later). By writing down what you typically eat for breakfast, lunch, dinner and snacks in-between, you can get a better sense of not only the vitamins, nutrients and calories that you already consume, but also find out what you need more of.
When keeping track, Marsh says to definitely take note of your carb intake. “When we eat a low to moderate amount of carbs, our body is more likely to burn fat,” she says, which “increases” our metabolism. Moderating the amount of carbs you have in a day is much easier when you’re already aware of what you usually eat and finding your preferences.
2. Schedule / Plan Out Meals Ahead Of Time
While what you eat is vital when aiming to boost your metabolism, when you eat is equally as important, Marsh says. If possible, eating at the same times every day and getting enough sleep (and not eating during those hours) can help your body adjust to burning fat and sticking to a schedule.
“When our body is fasting [as we sleep], it is more likely to burn fat and increase our metabolism,” Marsh says. This, she adds, means not eating “very late at night” and “again first thing” in the morning. While you do not have to engage in intermittent fasting (eating at specific times and not eating during others), Marsh says many people find a schedule like this to be “beneficial.”
3. Stick To An Exercising Plan (and Preferably Target Your Muscles)
If possible before or after work/school, you will most likely find many benefits to daily exercise for about 30 minutes or more. Even if you are able to commit to a workout every few days or multiple times a week, Marsh says getting active can and will do wonders for your faster metabolism and digestion.
While this doesn’t have to be at a gym, browsing through your local spot’s equipment and finding what works for you can help you boost and aid your metabolism in the long run. “Increasing your muscle will increase your body's metabolism,” she notes. “When you exercise, your body needs to repair muscles, which also increases calories burned later,” she concludes.
