There are several factors that contribute to a healthy metabolism. If you want to keep your body in good shape as you age, it’s crucial to understand that you can’t just rely on workouts or diets alone. Sure, eating nutritious meals and being consistent with exercise are both essential, but there are additional ways to improve how your body produces energy.
So, what else can you exactly do to boost your metabolism? We checked in with board-certified physicians, registered dietitians, and nutritionists to find out. Read on for tips from Dr. Pouya Shafipour of Paloma Health, Sarah Anderson of PEAK Integrative Wellness, Kimberly Marsh of Low Iodine Dietitian, Dr. Dana Ellis Hunnes, PhD, MPH, RD author of Recipe for Survival, and more leading experts in the field.
Stock Up On Supplements
The next time you're at a grocery store or pharmacy, consider getting some zinc, vitamin B-12, and vitamin C. According to Dr. Shafipour, "Zinc is an essential micronutrient that helps your metabolism function efficiently. It stimulates hundreds of enzymes involved in cellular processes. Without it, we are at risk of decreased immunity, gut issues, problems with our hair, skin, and nails, or underactive sex glands in men."
As for vitamin B-12, Dr. Wasserman mentions that, "Sufficient vitamin B-12 in the body improves metabolism, formation of oxygen-transporting red blood cells, and nervous system health." Lack of this vitamin "can result in anemia, heart disease, and infertility," she warns.
Dr. Wasserman also explains, "[Vitamin C] regulates the metabolism of amino acids, boosts brain energy, and aids in lowering inflammation in the brain neurons and other body parts. [It] can keep the body and brain in a better position for engaging in physical activities which overall has a positive impact on metabolism."
Getting enough protein in your diet is another effective way to see a metabolic boost. You can do this by eating lean meats, nuts, and eggs, or you can also make yourself a yummy smoothie. Nutritionist Katie Tomaschko shares, "Protein is the building block of muscle and essential to maintain muscle mass. Because muscle burns more calories than fat at a resting rate, it is ideal for a faster metabolism." She adds, "A faster metabolism means an increased BMR (basal metabolic rate, or the amount of calories your body burns at rest), which reduces the risk of weight gain and weight gain associated with health conditions."
Build Muscle
Strength training and muscle building are also key to quicken your metabolism. Anderson notes, "By increasing your muscle mass, it increases your basal metabolic rate, which means you burn more calories while you are resting." Dr. Hunnes also says, "A pound of muscle will burn 10x as many calories per day as a pound of fat will." You can try setting aside about 30 minutes or more to do some weightlifting, squats, pushups, and lunges. Remember: progress not perfection. Every move can make a difference!
Don't Underestimate The Power Of A Good Night's Sleep
As sad as it may seem, it's probably best to hold off on binge-watching your favorite show 'til the wee hours of the morning. In order to maintain a healthy metabolism, you need enough rest. "Sleep is important, as sleep deprivation can alter glucose metabolism and hormones that regulate our appetite and metabolism, resulting in a decrease in leptin (satiety hormone) and an increase in ghrelin (hunger hormone)," emphasizes Centr nutritionist, Angie Asche, MS, RD, CSSD. Ideally, you should be getting at least seven hours of sleep each night so try to incorporate that into your schedule too.
Be Mindful Of Your Diet
It goes without saying that if you want to lose weight and speed up your metabolism, you have to eat responsibly. Marsh suggests planning your meals ahead of time and sticking to a schedule since these habits can actually help adjust your body's fat-burning process. She highly recommends keeping track of your carb intake because "when [you] eat a low to moderate amount of carbs, [your] body is more likely to burn fat."
Heads up: eating highly processed foods with added sugars can ruin your metabolism. These have "no nutritional benefit, they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds," tells Dr. Hunnes. "It leads to insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage) of calories in the body." As a replacement, you can try carbs with more nutritional value like barley, oats, and legumes, instead.
