Your metabolism is one of the most important factors in determining how successful you are in losing weight. When you have a slower metabolism your body burns through less calories in a day, making a deficit more difficult to maintain and forcing you to eat even less food in order to see visible results. However, just because your metabolism is slow now doesn’t mean you have no chance of losing weight.
There are a number of factors that can influence your metabolism, and the foods you eat and even muscle gain can actually enhance your metabolism so that it functions more efficiently, allowing you to consume more calories with the same results. If you’re looking to turn your health around, boosting your metabolism is the best way to start. Below we rounded up four, dietitian approved hacks for stoking your body’s fat burning capabilities, helping you to lose weight and feel better in your skin.
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Create Body Heat
There are certain foods that require more effort from your body to digest, which will naturally raise your internal temperature and help to increase your metabolism. Registered dietitian Trista Best explains that foods with a high thermic effect are going to burn more calories as you digest, helping you to lose weight. “Foods with a high TEF include hard produce like apples, fish, dairy, eggs, nuts, seeds, and legumes,” says Best.
Up Your Fiber
Fiber is necessary in your diet for keeping things running smoothly, but it also is great for boosting your metabolism as well. “Soluble fiber can improve metabolism speed by feeding the gut’s beneficial bacteria. When these bacteria are present in high numbers they are better able to digest the food we eat,” says Best. “Soluble fiber also slows sugar absorption, which prevents rapid spikes in blood sugar often associated with overeating and weight gain.”
Ideally a well rounded diet will provide you with all the necessary nutrients for your body to run smoothly. However, sometimes there are gaps in your eating due to a plant based diet or food intolerances, so supplements can help to bridge that divide. “There are some herbal and nutrient supplements that are effective at improving the body’s metabolism. Some of the more well researched and effective include turmeric, green tea extract, B vitamin complex, capsaicin, and resveratrol for some individuals,” explains Best. “The method of action is different for each but includes increasing the body’s core temperature, improving digestion, increasing energy for exercise, and decreasing inflammation.”
Hydrate, Hydrate, Hydrate
At this point you probably know that you need to be drinking water in order to feel your best and keep your insides happy. But did you know that staying hydrated can also help to boost your metabolism? Studies have shown that drinking water before meals can help you to lose weight and improve your body composition, as well as keep you from overeating. “For those who do not like to drink plain water, adding lemon to your water may mean you actually desire to drink more and achieve your unique hydration needs. Lemon water has also been shown to support weight loss by improving insulin resistance and digestion,” suggests Best.