Metabolism is a complex process influenced by various factors, some of which are beyond our control, such as age, genetics, gender, and menopause. While these uncontrollable factors play a role, there are several lifestyle choices you can make to positively impact your metabolism, boost your energy levels, and improve your sleep quality.
- Eat a High-Protein Diet
Protein has a higher thermic effect than the other macronutrients, meaning it requires more energy to digest than carbohydrates and fats. For every 100 calories worth of protein, around 30 calories are used to digest it, whereas carbs only use 5-10 calories and fat only uses 0-3 calories out of that same number. In turn, eating a protein high in diet can help increase the amount of calories you burn daily and your overall metabolism, as well as supporting muscle maintenance, which is especially important as you get older or if you are losing weight. It is important to note that it is still important to focus on maintaining an overall balanced diet and not solely on protein to feel your best.
Since protein takes longer to digest, it promotes satiety and helps you feel full for longer, which can aid with portion control and prevent overeating. Start your day with a high-protein meal to kickstart your metabolism and keep you full longer. Some high protein breakfast ideas include a Greek yogurt parfait, egg on avocado toast, and cottage cheese with fruit.
- Stay Hydrated
Drinking plenty of water throughout the day aids digestion, promotes optimal absorption of nutrients from food, and helps maintain energy levels. Proper hydration supports your body’s metabolic processes and ensures that nutrients are effectively transported to your cells and that waste products from these processes can be properly transported for excretion. Blood, which is the main transport system for nutrients and waste products, consists largely of water, so when you are dehydrated, your body cannot perform nutrient delivery and waste removal as effectively.
Drink plenty of water throughout the day to aid digestion and maintain energy levels. You can make sure you are hydrating yourself enough by carrying a water bottle with you, tracking your water intake in an app, and including hydrating foods into your diet, such as watermelon, cucumber, coconut water, oranges, etc.
- Get Moving
Physical activity is crucial for supporting a healthy metabolism. Establishing a physical activity routine that includes a type of movement you enjoy such as walking, running, cycling, hiking, or yoga to name a few examples can help achieve this goal. Aim for at least two resistance workouts per week, which could include exercises like weightlifting, bodyweight exercises, or resistance band workouts, as these help increase muscle mass over time, leading to a higher basal metabolic rate. Strive for 150 minutes of moderate-intensity exercise each week. Remember, small steps count, so even incorporating intermittent five-minute standing or walking breaks if you sit all day for work can make a difference.
- Prioritize Sleep
Prioritize sleep by aiming for 7-9 hours of quality rest each night to allow your body to repair and recharge. Establish a mindful wind-down period to signal to your body that it’s time to sleep. This could include avoiding screen time before bed, and instead engaging in calming activities such as reading, practicing yoga, having a cup of non-caffeinated tea, or taking a warm shower or bath. Ensuring your body is well rested daily can help reduce cortisol levels, a hormone that, when elevated, can negatively affect metabolism, making it harder to lose weight and potentially increasing weight gain.
- Meet Your Daily Fiber Recommendation
Fiber helps manage blood sugar levels, keeping them steady and preventing crashes, helping you feel energized following a meal. Women should aim for 25 grams per day, while men should target 38 grams per day. Additionally, fiber promotes long-lasting satiety, helping you feel fuller for longer. Foods high in fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds, making it easy to incorporate into your diet for better overall health.
Conclusion
While some may claim that certain foods can magically boost your metabolism, the reality is there is no quick fix. However, by making conscious lifestyle choices like prioritizing protein-rich meals, staying hydrated, getting regular exercise, ensuring quality sleep, and meeting your daily fiber needs, you can positively impact your metabolism over time. Commit to these tips, and you’ll likely see improvements in your energy levels and sleep quality, contributing to overall better health!
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This article was written by Alyssa Coscino, nutrition intern. Fact checked by Allison Tallman RD.