- Which Metabolism Boosters Work? The Top 7 Boosters Explained
- What Is Metabolism?
- What Is a Metabolism Booster?
- What Are the Best Metabolism Boosters?
- 1. Caffeine
- 2. Green Tea
- 3. Capsaicin
- 4. Resveratrol
- 5. Uva Ursi
- 6. Green Coffee Bean
- 7. Gymnema
- Metabolism Booster Side Effects
- Do Metabolism Boosters Actually Work?
- 10 More Ways to Boost Your Metabolism
- 1. Cleanse Your Colon
- 2. Get Enough Sleep
- 3. Build Up Your Muscles
- 4. Try High-Intensity Interval Training (HIIT)
- 5. Eat More
- 6. Take Your Vitamins
- 7. Eat Breakfast
- 8. Drink Warm Water
- 9. Eat Protein & Fiber
- 10. Move More
- Points to Remember
- 5 Weight Loss Boosting Drinks To Kick-Start Your Morning With
- Here Are Five Weight Loss Drinks That You Can Kick-Start Your Mornings With:
- Top 10 metabolism boosting foods: Food list and other tips
- Drinking water
- Strength and resistance training
Which Metabolism Boosters Work? The Top 7 Boosters Explained
Metabolism. We've all heard friends and colleagues complain that theirs has ground to a halt or slowly chugs along, preventing them from dropping weight. We’ve also all seen the ads and commercials for metabolism boosters — products that claim to push your metabolism into high gear and promote weight loss.
Are there really foods, pills, and supplements that boost your metabolism and make it easy to lose weight? Are they a good idea? If they work, how? And who should try them? Below, we discuss which metabolism-boosting supplements work best, their side effects, and a few other things you can do to stimulate your metabolism.
What Is Metabolism?
Metabolism is how the body converts food to energy. It's a series of biochemical processes whereby the macromolecules in food (carbohydrates, proteins, and fats or lipids) are broken down so the body can use them.
Some people have a fast metabolism that enables them to eat more calories and still maintain or lose weight easily. Others have a sluggish metabolism, which can make losing weight hard.
Giving your metabolism a boost may help kick-start your weight loss or help you maintain a healthy body weight.
Most people use the term metabolism interchangeably with metabolic rate, which is the number of calories your body burns over a period of time.
Your basal metabolic rate, on the other hand, is the number of calories your body needs when you're at rest to keep your blood moving and perform basic functions breathing.
Certain vitamins, herbs, and supplements may alter your metabolic rate and are sometimes called metabolism boosters.
What Is a Metabolism Booster?
A metabolism booster is a food, herb, or nutrient that increases metabolic rate and stimulates thermogenesis — the process by which the body burns calories. Boosting the metabolic rate means you will burn more calories.
To lose weight, you must burn more calories than you consume. Sometimes the nutrients are concentrated into high-potency extracts to elicit a stronger effect.
Metabolism boosters are not magic solutions for weight loss and, generally, will not help you lose weight unless you also follow a healthy diet and exercise plan.
What Are the Best Metabolism Boosters?
Many foods and supplements are touted as metabolism boosters, but the evidence doesn't always match the claims. Below, are some of the most commonly described metabolism boosters. Some have more research than others to support their efficacy.
Do you start the day with a cup of coffee? Did you know it might also enhance your body's ability to burn fat? It turns out that caffeine has extensive research to back its effectiveness as a metabolism booster.
In a review of studies that examined caffeine's effects on metabolism, it was found that people who consumed 270 mg of caffeine (a cup of coffee contains about 95 mg) daily burned more calories than those who didn't.
2. Green Tea
Green tea contains both caffeine and catechins — plant antioxidants that support thermogenesis and fat oxidation. However, opinions on the metabolism-boosting effects of green tea are mixed.
Some research supports the notion that green tea helps the body burn slightly more calories than it would otherwise.
[1, 3] Other research suggests that while green tea may help overweight and obese people lose weight, it's a clinically insignificant amount of weight.
Capsaicin is the compound that gives cayenne and other peppers their heat. Research shows that food or supplements that contain capsaicin may help your body burn more calories. Adding cayenne to your food may help you burn 50 more calories per day — that's up to 350 extra calories per week.
 Eating spicy food can even help you control your appetite. Of course, capsaicin won't do all the work for you.
But, if your diet is in check, you exercise regularly, get enough sleep, and now you're looking for specialized nutrition to help optimize those efforts, capsaicin is worth considering.
Known for promoting heart health, resveratrol is an antioxidant found in the skin of red grapes (and wine), as well as peanuts, blueberries, dark chocolate, and other foods.
In animal studies, resveratrol altered blood sugar metabolization to mimic the effects of calorie restriction and help animals lose weight. The science behind resveratrol's effect on human metabolism is more limited.
One small study found that it did not increase metabolism in non-obese, non-diabetic, postmenopausal women. Bottom line? We need more research to make a verdict.
5. Uva Ursi
Latin for bear's grapes and sometimes referred to as bearberry (since bears love to eat its small berries), Arctostaphylos uva-ursi has been known by Native Americans and others for centuries as an herbal tonic for urinary tract health.
a diuretic, uva ursi increases the elimination of urine. In this way, uva ursi might reduce bloating and water retention. Losing water weight, however, is not the same as losing fat. In fact, one study found that uva ursi had virtually no effect on metabolism or weight loss.
 Nevertheless, it is found in many metabolism-boosting supplements.
6. Green Coffee Bean
Scientists have studied unroasted green coffee bean — which contains caffeine — for its potential as a metabolism booster and weight loss supplement. In animal studies, green coffee bean extract (GCBE) discouraged the accumulation of fat.
 One study found that GCBE reversed fat accumulation and insulin resistance, but only in overweight patients.
 For the study participants, taking 700 mcg to 1,050 mcg of green coffee bean extract lowered their total body fat and body mass index (BMI).
Popular in India for promoting balanced blood sugar levels, Gymnema sylvestre contains nutritional compounds that decrease the body's absorption of sugar during digestion (its Hindi name means “destroyer of sugar”).
One study found that Gymnema sped up the body's ability to process fat and glucose. The researchers even suggested it might promote normal metabolic and endocrine function in persons who struggle to maintain balanced blood sugar.
Top Health Questions: How to Boost Your Metabolism
Length: 27 minutes
Metabolism Booster Side Effects
In general, most natural metabolism boosters are safe for healthy people. However, the potential side effects of any nutrient that affects metabolism include everything from jitters and anxiety to reduced blood sugar, interactions with medication, nausea, vomiting, urine discoloration, and upset stomach.
If your reasons for seeking a metabolism booster are part of a larger plan to improve or maintain your health, make sure you consider your diet and entire supplement intake as a whole. For example, if you drink a lot of coffee or caffeinated tea, think twice before adding additional stimulation.
Do Metabolism Boosters Actually Work?
The jury is still out on the effectiveness of many metabolism boosters. For the herbs and nutrients which studies suggest may have something to offer, it is a good idea to ask, “to what degree?” Many so-called “metabolism boosters” have demonstrated limited success.
Navigating the selection of supplements that claim to boost your metabolism can be confusing. Before trying a supplement, ignore the creative way it's marketed and check the list of ingredients it contains.
Does the research match the claims? Ask your healthcare provider or nutritionist for a recommendation.
If you're starting a weight loss journey, make sure that following a healthy diet, exercising regularly, and getting plenty of sleep is the foundation of your efforts. When those are in alignment, only then may a metabolism booster give your weight loss efforts an extra kick.
10 More Ways to Boost Your Metabolism
There are other ways to boost your metabolism naturally. The best strategies include:
1. Cleanse Your Colon
Whether you follow a colon-cleansing diet or embark on a full colon cleanse protocol, this is a great way to reboot your system and set the stage for a healthy lifestyle.
2. Get Enough Sleep
Getting enough sleep is a must for your metabolism to run at high gear. Experts recommend you get seven to nine hours of sleep nightly, or your metabolism may be affected.
3. Build Up Your Muscles
Excess body fat doesn't do anything except weigh you down and get in the way — literally. Muscles, on the other hand, are always on and burning calories — even if you're at rest.
This is one of the most compelling reasons to build your muscle mass.
Not only will the act of strength training help you get into shape, but the more muscle you build, the easier it becomes to stay in shape.
4. Try High-Intensity Interval Training (HIIT)
To up your activity level even more, try high-intensity interval training. Experts show that HIIT is better than cardio exercise at burning fat and revving up your metabolism.
5. Eat More
It might seem counterproductive, but eating smaller meals more frequently (up to six times per day) can put your metabolism in a better position than eating a few large meals. Frequent small meals also help keep your blood sugar stable. Eat metabolism-boosting foods, and you'll be set.
6. Take Your Vitamins
None of the processes in your body — metabolism or otherwise — will be at their best unless you get all the essential vitamins, minerals, and other nutrients. Pay special attention to nutrients iodine and selenium which directly support the thyroid and, in turn, metabolism.
7. Eat Breakfast
Here's another reason why breakfast is called the most important meal of the day — it turns your metabolism on and helps you start to burn calories. And if you skip breakfast, it can actually slow down your metabolism.
8. Drink Warm Water
If you needed another reason to drink water and stay hydrated, some evidence suggests that drinking 16 ounces of warm water can raise metabolism as much as 30 percent.
9. Eat Protein & Fiber
Make sure your diet contains plenty of plant-based protein and fiber. Protein helps build lean muscle mass, which takes more calories to maintain. Fiber supports digestive health and ensures your body's waste removal system operates at peak efficiency.
10. Move More
It's simple — the more active you are, the more calories you'll burn. Even small movements throughout the day, standing at work or taking the stairs, can tickle your metabolism and increase the calories you burn. Get moving, sit less!
Points to Remember
Despite the hype-filled marketing, most metabolism boosters have questionable efficacy.
If you're living a healthy lifestyle and your diet, exercise, and sleep plans are all optimized, adding a metabolism booster to the mix may help but chances are that your healthy habits will be shouldering most of the work and providing most of the results.
If you do try a metabolism booster, make sure you're starting with organic, plant-based supplements. Again, don't underestimate the necessity of a calorie-restricted diet and a sound exercise plan when you're trying to lose weight.
Have you tried a metabolism booster? What was your experience? Leave a comment below and share your insight with us!
- Jeukendrup AE, Randell R. Fat burners: nutrition supplements that increase fat metabolism. Obes Rev. 2011 Oct;12(10):841-51.
- Hursel R, et al. The effects of catechin-rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obes Rev. 2011;12(7):e573-e581.
- Hursel R, et al. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). 2009;33(9):956-961.
- Jurgens TM, et al. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012;12(2).
- Whiting S, et al. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite. 2012;59(2):341-348.
- Poulsen MM, et al. Resveratrol in metabolic health: an overview of the current evidence and perspectives. Ann N Y Acad Sci. 2013;1290:74-82.
- Yoshino J, et al. Resveratrol supplementation does not improve metabolic function in nonobese women with normal glucose tolerance. Cell Metab. 2012;16(5):658-664.
- Schindler G, et al. Urinary excretion and metabolism of arbutin after oral administration of arctostaphylos uvae ursi extract as film-coated tablets and aqueous solution in healthy humans. J Clin Pharmacol. 2002;42(8):920-927.
- Bong-Keun C, et al. Green coffee bean extract improves obesity by decreasing body fat in high-fat diet-induced obese mice. Asian Pac J Trop Med2016;9(7):635-643.
- Fatemeh H, et al. Green coffee bean extract as a weight loss supplement. J Nutr Disord Ther. 2015;5(4).
- Singh Vineet Kumar, et al. Immunomodulatory effect of Gymnema sylvestre (R.Br.) Leaf Extract: An In Vitro Study in Rat Model. PLoS One. 2015;10(10).
- Boschmann M, et al. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
5 Weight Loss Boosting Drinks To Kick-Start Your Morning With
Weight loss drinks
Losing weight has never been an easy task. Also, the thought of burning the stubborn belly fat can be a nightmare for many! But, if you are really looking to lose 4-5 kgs in just 2-3 weeks – which may sounds a little unrealistic to most of you – then you have surely come to the right place.
Experts around the world recommend to exercise and maintain diet regularly, which, of course, helps a lot to shed those extra kilos. However, drinking weight loss drinks accompanied by healthy foods and workout will speed up the weight loss process.
It's an easier way to more forward in your weight loss journey. These weight loss drinks will not only help you manage your weight but will also boost your body's metabolism and improve digestion. The best part is that they are super easy-to-prepare at home.
So, without much ado, let's jump right in!
Here Are Five Weight Loss Drinks That You Can Kick-Start Your Mornings With:
1. Pineapple Juice For Boosting Metabolism
According to the book 'Healing Foods' by DK Publishing House, pineapple comprises bromelain, which helps in digestion and cuts inflammation. Moreover, pineapple juice can ease the symptoms of colitis, which is an inflammatory bowel condition marked by bloating and dehydration.
Ceylon cinnamon is added to this juice that helps to suppress appetite, lowers blood glucose and improves lipid parameters. Limes are known to be rich in vitamin C and antioxidants. They boost immunity and regulate satiety and body weight.
Things You Need:
- 1 1/2 cup pineapple
- 2 1/2 tablespoon of lime juice
- 1 teaspoon of Ceylon cinnamon powder
- Black salt (as per taste)
- Cut pineapple into smaller pieces and put the pieces into a blender. Blend well.
- Now, pour the pineapple juice into a glass and add cinnamon powder, lime juice and black salt (as per your taste).
- Stir well the mixture. Have this weight loss drink empty stomach in the morning.
(Also Read: Pineapple Juice For Weight Loss)
Pineapple comprises bromelain, which helps in digestion and cuts inflammation.
2. Green Tea And Mint For Belly Fat
The caffeine present in green tea acts as a stimulant that has been shown to aid fat burning and improve exercise performance in various studies. Green tea is packed with antioxidants known as catechins that aid weight loss by mobilising fat.
Mint could also play its own sweet role in weight loss, and the reason is tied with its much-famed digestive properties. Mint stimulates digestive enzymes, which help facilitate better absorption of nutrients from food. When the body is able to assimilate and absorb nutrients properly, there is better metabolism. A faster metabolism aids weight loss.
Things You Need:
- 2 tablespoon green tea leaves
- 6-7 mint leaves
- 1 cup hot water
- Take a deep-bottomed pan and add one cup of water and mint leaves and bring it to a boil.
- Let it boil for 5 more minutes.
- Now, add green tea leaves and let them soak for 5 minutes.
- With a help of a strainer, strain and pour the boiled water into a tea mug. Stir this weight loss drink before consuming.
(Also Read: Green Tea For Flat Tummy)
Green tea is packed with antioxidants known as catechins that aid weight loss by mobilising fat.
3. Coffee With Dark Chocolate For Effective Weight Loss
Coffee consists of caffeine that very effectively increases metabolic activity and boosts energy level in our body. Better metabolic activities and high energy levels may lead to suppression of hunger in the body. Moreover, coffee has an element called chlorogenic acid, which is known to speed-up weight loss.
Research proves that dark chocolates have high satiety value; therefore, they make you feel full for a longer time. They are packed with MUFA'S (monounsaturated fatty acids) that are known to boost the body's metabolism and burn fat. When eaten in moderate quantities, dark chocolate is known to slower the digestion process and curb cravings.
Things You Need:
- 1 teaspoon black coffee
- 3/4 teaspoon grated dark chocolate
- 1/2 teaspoon ground flaxseeds
- 1 cup hot water
- Take a coffee cup and add hot water and coffee in it.
- Now, stir it well and add the ground flaxseeds.
- Mix well and top it off with grated dark chocolate.
(Also Read: Calories In Black Coffee: How It Helps To Shed Extra Kilos)
Coffee has an element called chlorogenic acid, which is known to speed-up weight loss.
4. Citrusy Drink For Belly Fat
Scientists at the American Nutrition and Medical Research Centre showed that grapefruit contains unique plant compounds that promote weight loss. This fibre-rich fruit makes you feel full for longer, thus functioning as an excellent appetite suppressant.
Pomegranate is loaded with health promoting antioxidants. The fruit is known to boost digestive health; thanks to the presence of B-complex vitamins. They also contain fibre, which is essential for digestion.
Things You Need:
- 3/4 cup grapefruit
- 1 1/2 teaspoon organic honey
- 3/4 cup pomegranate
- Salt (as per taste)
- Take a blender and throw grapefruit and pomegranate into it.
- Juice the fruits and pour into a tall glass.
- Now, add honey and black salt as per your taste.
- Stir well before consuming.
(Also Read: 7 Unbelievable Benefits of Grapefruit)
Grapefruit contains unique plant compounds that promote weight loss.
5. Ginger And Lemon For Gut Cleanser
Ginger can work wonders for your digestive health. According to the book 'Healing Foods' by DK Publishing House, ginger protects and heals the gut, hastens the movement of food through the gastrointestinal tract, and reduces bloating and cramps. It also awakens the taste buds, and gets digestive juices flowing.
Dr. Sapna V Roshni, Dermatologist, Cocoona Centre of Aesthetic Transformation, says, “Lemon is a very rich source of vitamin C and works as a detoxifying agent. The pectin fibres present in lemon slow down the digestion of sugars and starches, and improve gut health.”
Things You Need:
- 1 inch ginger root
- 1 teaspoon of lime juice
- 1 cup of cold water
- 3/4 teaspoon roasted cumin powder
- Cut ginger in small pieces and toss into a blender.
- Now, add cold water and blend it well.
- Take a tall glass and pour the blended ginger water into it.
- Now, add lime juice and roasted cumin powder. Stir well before drinking.
(Also Read: Why Drinking Ginger Water Every Day Is Extremely Beneficial)
The pectin fibres present in lemon slow down the digestion of sugars and starches, and improve gut health.
Try any one of these five morning weight loss boosting drinks to cleanse your body from inside out and see the results in just few weeks. You just need to put in a little time and little effort every day. Stay healthy!
Top 10 metabolism boosting foods: Food list and other tips
Certain foods contain specific nutrients that increase the body’s metabolism. Metabolism is the rate at which the body burns calories and carries out other processes.
By boosting their metabolic rate, people may be able to shed excess weight and reduce their risk of obesity and related health issues.
Read on to discover 10 of the best metabolism boosting foods, along with some other ways to increase metabolic function.
Share on PinterestEggs are rich in protein and are a great option for boosting metabolism.
Protein-rich foods are amongst the best options for boosting metabolism.
Eggs are rich in protein, with each large, hard-boiled egg containing 6.29 grams (g), making them an ideal choice for people who want to speed up their metabolism.
Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF), or diet-induced thermogenesis (DIT).
According to some research, people who consumed 29% of their total daily calories as protein had a higher metabolic rate than those who consumed 11% of total calories from protein.
Flaxseeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds a “functional food,” which means that people eat them for their health benefits.
Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.
At present, the National Center for Complementary and Integrative Health (NCCIH) is funding research into the role of flaxseeds for metabolic syndrome.
A 2019 study on mice indicates that flaxseeds may boost metabolism. This is probably because they contain good amounts of fiber and protein, along with essential omega-3 fats, antioxidants, and other essential nutrients.
The fiber in flaxseeds ferments in the gut to improve the gut’s bacterial profile. This process aids metabolic health, and it may protect against obesity.
Studies suggest that flaxseeds and their nutrients may also help treat or protect against:
Lentils are another functional food that may reduce the effects of metabolic syndrome.
A 2016 review of 41 animal studies reports that eating lentils and other legumes, such as beans and peas, can play a central role in preventing and treating metabolic syndrome.
Lentils may also increase metabolism because they are rich in protein. They also contain good amounts of fiber to feed beneficial bacteria in the gut.
Share on PinterestStudies suggest that capsaicin can boost metabolic rate.
Spicy meals that contain fresh or dried chili peppers can increase metabolism and a feeling of fullness. A compound in peppers, called capsaicin, is responsible for these health benefits and more.
A 2015 study reports that eating capsaicin boosts metabolic rate modestly.
The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.
This builds on existing research, published in 2012, which indicates that capsaicin helps the body to burn approximately 50 extra calories each day.
Capsaicin may also reduce pain and inflammation, act as an anticancer agent, and provide antioxidant benefits. As a result, some researchers suggest that the compound may help treat conditions such as rheumatoid arthritis and Alzheimer’s disease.
Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite.
A 2018 review of studies evaluated ginger’s effects on weight loss and metabolic profiles in people who were overweight. It found that the spice may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol.
Ginger also has anti-inflammatory properties, and it may help to reduce nausea during pregnancy and after chemotherapy treatment.
Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits.
Several studies suggest that green tea extract (GTE) may increase fat metabolism both at rest and during exercise. However, other research reports no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE.
A small-scale 2013 study involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index (BMI), waist size, and systolic blood pressure.
Other proposed health benefits of green tea include:
- anti-inflammatory effects
- antioxidant properties
- antimicrobial activity
- anticancer effects
- benefits for heart and oral health
Coffee can stimulate metabolism thanks to its caffeine content.
Research reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, it is essential to be mindful of total consumption. Learn about how much caffeine is too much, here.
Decaffeinated coffee does not have the same metabolism boosting benefits. Also, adding cream or sugar will increase its calorie content, which may work against the caffeine’s beneficial effects on metabolism.
Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make people feel fuller.
Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.
According to the National Institutes of Health (NIH), each Brazil nut provides 68 to 91 micrograms (mcg) of selenium, which is more than the recommended dietary allowance (RDA) of 55 mcg per day.
People should avoid eating too many nuts, however, as this can cause selenium toxicity. The NIH set upper limits of selenium intake at 400 mcg.
Research also suggests that Brazil nuts can improve the cholesterol levels of healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome.
Broccoli may benefit metabolism because it contains a substance called glucoraphanin.
Glucoraphanin helps to “retune” metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.
For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.
Share on PinterestKale is high in iron, which is essential for metabolism.
Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.
Leafy greens are a source of non-heme, or non-animal, iron. Try pairing leafy greens with a source of vitamin C — such as lemon, tomatoes, or winter squash — to increase the body’s absorption of this type of iron.
Many leafy greens also provide good amounts of magnesium, another mineral that supports metabolic function and plays a role in over 300 processes in the body.
Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:
According to one small-scale study, drinking an extra 1,500 milliliters (ml) of water daily can decrease body weight and BMI in some people who are overweight. Participants drank 500 ml before each meal.
The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism.
Getting enough sleep is essential for metabolism and overall health.
Research suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome.
According to the National Sleep Foundation, adults should aim to sleep for 7 to 9 hours a night. To improve sleep patterns, try to go to bed and get up at the same time each day.
Strength and resistance training
Lifting weights regularly allows people to gain and retain muscle mass and to burn fat. The Physical Activity Guidelines for Americans recommend that adults should perform strengthening exercises 2 or more days each week.
A 2018 study on sedentary women found that resistance training increased the overall basal metabolic rate (BMR) for up to 48 hours. BMR refers to the number of calories that the body burns while resting.
Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight.
For optimum results, eat these foods as part of a balanced diet.
Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities.