12 Simple and Affordable Metabolism Hacks that Work
12 Simple and Affordable Metabolism Hacks
Maintaining a healthy metabolism is centrally tied to everything from our weight and body fat levels, to our system’s ability to properly process and assimilate key nutrients in the foods we eat and the beverages we drink.
And many environmental and lifestyle factors can hamper the otherwise optimal functioning of metabolism, causing you to feel sluggish and look bloated or even older than your calendar age.
Realizing that your fat-burning furnace is in desperate need of stoking may feel daunting at first, but rest assured that there are many low-fi solutions to help you revitalize your metabolism and without breaking the bank!
Once you master a few simple habits to add to your daily routine to boost metabolism, you can set your protocol on autopilot and experience a virtually effortless steady state of elevated metabolic functioning with ease.
12 Simple and Affordable Metabolism Hacks that Work
#1. Go for ‘good’ (slow-digesting) carbs
All carbs are not created equally, in the sense that the body digests them differently and at varying rates.
So, it’s important to select the carbs that you choose to include in your meal plan carefully to remain mindful of gearing your diet towards low-glycemic options that help balance glucose and optimize metabolism.
Some slow digesting vegetables to consider include peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans, and red peppers.
Avoid white grains and root veggies like potatoes, and instead consider opting for grains like oat bran, rolled oats, brown rice, and whole wheat tortillas.
#2. Incorporate resistance
Strength conditioning enhances the amount of lean muscle in your body, which aids in boosting your resting metabolic rate (RMR––or the amount of calories your body needs to execute critical processes like breathing, circulation, and digesting).
Metabolic resistance training is an exercise approach that blends high-intensity cardio and muscle training. It produces results by maximizing your body's capacity through a series of strength training and aerobic cardio movements that promote a longer period of calorie burn––with an added bonus of boosting metabolism and fat-burning efficiency.
#3. Leverage high-intensity workouts
Engaging in high-intensity interval workouts, or HIIT, can boost your metabolism for several hours following exercise due to the thermogenic effect produced by that type of activity––also known as an after-burn effect––resulting in torching additional calories well after you’ve left the gym, even if in states of rest.
Keep in mind that the more intense and vigorous the exercise and activity, the higher the increase in basal metabolic rate; which means intense exercises like running or squats incinerate fat and calories at a higher rate than lower-impact aerobic activities like walking.
#4. Prioritize de-stressing and self-care
Elevated cortisol (stress hormone) levels can lead to people accumulating a spare tire or a build up fat around their bellies.
Harness the power of healthier habits by combining mindful food choices, along with increasing exercise and meditation to produce a significant impact on your well-being and help you keep weight off permanently.
#5. Tidy up sleep hygiene
Our heart rate increases and our brain exhibits activity patterns similar to those during the daytime during REM sleep. Brain activity increases, resulting in a higher metabolism. So, it’s important to foster habits that support deep, restful sleep that encourages cell regeneration and repair.
The average person needs between seven and nine hours of sleep each night. Otherwise, your body will likely react in ways that will lead even the most determined dieter to reach for that tempting pint of vanilla bean Haagen-Daz in the freezer.
Simply put, sleep deprivation spikes cortisol levels, increases cravings, and slows metabolism, making it exceedingly difficult to lose unwanted weight.
#6. Hone in on your hydration
A glass of water can increase your metabolism by 25% for nearly an hour after you drink it. Water keeps your metabolism functioning at its peak all day long, so drink a little every hour.
Also, dehydration slows down your metabolism making it crucial to remain diligent about regular replenishment. Several studies have found that dehydration significantly slows down the metabolic rate, leading to increased rates of overweight and obesity.
#7. Experiment with a low-GI diet
By reducing insulin resistance and insulin levels, low-GI diets decrease plasma glucose levels. Furthermore, carb-conscious diets decrease free fatty acid levels, inflammation, and endothelial dysfunction, resulting in a reduction in cardiovascular risk factors.
Plus, low-GI foods also facilitate weight loss by reducing insulin levels, which are responsible for fat metabolism. Besides, a low-GI diet can facilitate greater fat loss by burning more body fat while maintaining essential muscle tissue.
Plus, the slow digestion rate caused by foods that don't spike blood sugar promotes satiety and delays hunger––helping you stick to the macros needed to achieve your weight-loss goals faster.
Consider including the following foods in your low-GI meal plan to aid in boosting metabolism and revving up your body’s fat-burning functions:
Fish & Shellfish: Shrimp provides a good source of lean protein, which helps stimulate metabolism and suppress appetite.
Aside from their omega-3 fatty acid and protein content, fish such as salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids. When digesting protein, your body burns slightly more calories than when digesting fat and carbohydrates, further facilitating weight-loss-producing deficits.
Legumes: Consuming lentils and other legumes, such as beans and peas, can help prevent and treat metabolic syndrome. Moreover, lentils are high in protein, which may stimulate metabolism as well.
Moreover, legumes contain nutrients and amino acids that lower calorie and fat consumption. Plus, beans are also high in fiber, which helps you feel full sooner without consuming excessive calories.
Chili Peppers: Chili peppers contain capsaicin, the compound that gives them their distinct kick. Research has shown that capsaicin naturally helps the body burn more energy and break down fat.
Apparently, chili peppers also aid in triggering appetite suppression, and increase fat-burning in the body––further aiding in effortless weight loss.
Lean Meats: Pork, chicken, and turkey are all lean meats that boost your metabolism.
These meats require more energy to digest and break down, similar to fiber, leading to increased energy or calorie burn during metabolism of nutrients.
Also, the omega-3 fatty acids and protein content in lean meats will benefit you; you will not only burn more calories, but it will also suppress your appetite as well!
Low-fat Milk: Drinking milk provides a rich source of fat, calcium, and other nutrients that keep you active throughout the day. You can lose weight faster and in a healthier way with it in your diet since it provides energy and boosts your metabolism.
Furthermore, protein-rich foods such as milk can contribute to weight loss by improving metabolism and increasing feelings of fullness after meals, which may decrease daily calorie intake.
Additionally, drinking milk post-workout enhances body composition, muscle recovery, and growth.
Broccoli: A key benefit of broccoli is its ability to help you lose weight. Low in calories and high in fiber, this vibrant veggie is a healthy source of vitamins and minerals, like potassium and iron.
Hence, it is a highly effective weight-loss aid, since its high insoluble fiber content makes it take longer to digest, extending feelings of satiety without unnecessary bloating or post-meal fatigue.
Berries: Enjoying a bevy of blueberries and raspberries provide flavonoid anthocyanin, which helps your body produce adiponectin, a hormone associated with lower glucose levels, reduced cravings, and a revved up metabolism.
Almonds: Almonds are rich in essential fatty acids, known to accelerate your body's metabolism. These petite pods are the perfect snack to enjoy throughout the day, since they are packed with protein and fiber––providing an energy boost, while helping you to feel fuller for longer.
#8. Focus on intaking more healthy fats
Increasing your intake of healthy fats in your diet can prove helpful for many reasons. Fats act as vital messengers, helping to support the proper functioning of proteins in the body.
These fats trigger chemical reactions that help regulate growth, immune function, reproduction and other elements of metabolic function––with the essential cycle it facilitates making, breaking, storing and mobilizing fats functioning as the cornerstone of how humans and all animals stabilize and properly manage their energy.
#9. Go organic
Selecting to source organic over conventionally-farmed or GMO foods can keep your body healthy and boost your metabolism.
Non-organic foods are littered with residual pesticides like organochlorines. These pesticides can lodge in the fat cells and are released into the bloodstream when the body burns fat to toxic effect.
#10. Spice things up (in the kitchen)
Chili peppers and other spicy foods serve as an excellent accelerant, triggering a thermogenic effect in the body that facilitates effortless fat-burning.
#11. Limit alcohol
Our body’s are committed to keeping us alive and well, and this is why the systems shut down all of the other metabolic pathways to focus primarily on metabolizing the alcohol instead when we drink.
Alcohol can halt fat burning for up to 12 to 36 hours depending on the person and the quantity consumed.
#12. Don’t overdo calorie restriction
You risk losing muscle mass and having a slower metabolism if you severely restrict your caloric intake frequently, which can make it more challenging to lose weight and keep off over time.
Furthermore, skimping on calories can begin a vicious cycle of dietary distress and disordered eating habits.
Cutting your calories so low that your metabolism slows will subsequently cause you to stop losing weight, likely leading you to feelings of frustration, while causing metabolic injury that will typically lead to a slower metabolic baseline with continued abuse.
Eat well and until you feel satiated, don’t deprive yourself.
Maintaining a healthy metabolism is an incredibly worthwhile endeavor, and a practice that will serve you well and support well-being and longevity as you mature.
There’s no need to obsess over making changes to create significant improvements in your metabolic health.
Treat yourself to a metabolism makeover and revamp the ingredients in your pantry, along with the time you commit to rejuvenate mind and body, to keep your hormones and mood balanced and feeling well-primed for optimal performance.