“Metabolism is critical for maintaining optimal health and is a key factor in weight management,” says Dr. Lindsay Clark, MD, a specialist in metabolic and anti-aging medicine. “Unfortunately, natural processes out of our control, like aging, can have a detrimental effect on our metabolism.”
Fortunately, there are many simple and effective ways to boost your metabolism and help you reach your health goals without having to make a drastic change. Dr. Lindsay Clark is here to share five simple tips you can use to boost your metabolism, maintain and reach a healthy weight, and feel your best.
1. Endurance Exercise
There are generally two types of exercise, endurance and strength training. Endurance exercise has been shown to help improve metabolism in people with diabetes and is a great way to ramp up your metabolism and burn calories.
Examples of endurance exercises include:
- Running
- Jogging
- Cycling
- Swimming
or any other exercise that requires you to move for a sustained amount of time. To incorporate more endurance exercise into your routine, Dr. Clark suggests aiming for 30 minutes of endurance activity five days a week.
2. Strength Training
In addition to endurance exercise, strength training also helps to boost your metabolism.
Resistance training has been shown to improve Resting Metabolic Rate, or RMR, by 7%. Your RMRm is the rate at which your body burns calories when you are not actively exercising. Examples of strength training exercises include:
- Weight lifting
- Bodyweight exercises
- Resistance bands
- Kettlebells
or any other type of exercise that requires the use of force or resistance. In addition to helping you burn calories and improve your RMR, lowering blood pressure, and improving A1c levels, it also helps people gain muscle mass.
Muscle tissue is more metabolically active, meaning it helps to burn more calories even when you’re not exercising.
Building muscle takes time, so it’s best to start now with light weights and gradually increase the intensity as you become more comfortable. Aim for two to three strength-training sessions a week, allowing your muscles at least one full day of rest in between workouts.
3. Increase Your Protein Intake
Protein is a nutrient that can help boost your metabolism and improve weight management, as it takes longer for the body to digest protein than other types of food. Increasing your intake of lean proteins like:
- Poultry
- Fish
- Beans
- Legumes
- Eggs
can help to increase your metabolism and keep you feeling fuller for longer. It also helps to maintain muscle mass which is crucial for increasing the overall metabolic rate.
In addition, studies have shown that eating protein with the same number of carbs actually helped improve metabolic parameters, meaning that starving yourself of certain nutrients is not the answer.
Include protein in every meal, such as adding eggs to your breakfast or having a salad with some grilled chicken for lunch.
4. Get Enough Sleep
Sleep is an essential part of health and well-being, yet many people do not get enough sleep. Studies have shown that getting less than eight hours of sleep can result in a decrease in metabolic rate and an increase in body weight over time.
That’s because sleep loss results in less energy expenditure, meaning you burn fewer calories throughout the day.
“In order to maximize your metabolic rate and ensure your body is functioning properly, strive for at least seven or eight hours of sleep per night,” says Dr. Clark. “This can help improve energy levels, reduce cravings, and keep your metabolism running smoothly day after day.”
5. Drink Plenty of Water
Most people have heard of the importance of drinking plenty of water, but few realize how it can affect metabolism. Water helps to boost your metabolism by helping your body run more efficiently.
Drinking water helps to flush out toxins and keep your digestive system running properly.
In addition, studies have shown that drinking water increased metabolic rate by a whopping 30% just 10 minutes after drinking, and then reached its peak at 30 to 40 minutes after hydration.
In addition to drinking water, teas like oolong tea and green tea can also help to improve metabolism. When hydrating, consider using the formula of half your body weight in ounces of water. For instance, if you weigh 140 pounds, aim to drink 70 ounces of water throughout the day.
By following these tips, you can help improve your metabolism and reach your weight loss goals. Keep in mind that it may take some time to see the results, but with commitment and consistency, you can make progress.
Always consult your doctor before making changes to your diet and lifestyle to ensure you are taking the best path for your own health.
About Dr. Lindsay Clark
Dr. Lindsay Clark is the Medical Director & CEO of Entrada Medical Group. She has dedicated her career to helping patients at their most vulnerable as an ER, ICU, and CCU doctor at John Muir Medical Center and Alameda Hospital.
She studied post-graduate physical chemistry at Stanford University and is a proud member of the American Academy of Anti-Aging Medicine and the American College of Cardiology.