Metabolism Boosters

Metabolism Boosters, Including Certain Exercises & Supplements

By Rachel Link, RD, MS

All body processes, from digestion to brain functionality, require metabolizing calories into usable energy. Our metabolism allows for the conversion of foods and drinks into energy, but what happens when it slows down or gets sluggish? Fewer calories will be burned, leaving more to be stored as fat in the body. This can make it difficult to maintain a healthy weight and maintain healthy energy levels. 

Thankfully, there are foods and supplements you can add to your diet, plus lifestyle changes you can make, to boost your metabolism. These metabolism boosters can help to burn calories for energy at a fast, healthy rate. 

(Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including exercise and supplementation.)

How does our metabolism work? Metabolism is the chemical reactions that take place in order to keep us alive every day, including turning the calories we consume into usable energy. The normal processes of all body systems is linked to our rate of energy production at the cellular level. 

Your metabolic rate determines how well your body burns calories for energy. When one is searching for ways how to lose weight or maintain a healthy weight, boosting your metabolic rate is a key factor. It will have a major impact on your energy levels and overall outlook as well. 

1. Strength Train and Use Interval-Style Cardio

When it comes to supporting your metabolism, physical activity is critical. Some types of exercises will boost your metabolism more than others.

High-intensity interval training (HIIT). HIIT workouts involve repeated short bouts of high-intensity exercises, followed by brief recovery periods. HIIT training helps to increase your metabolic rate and boost fat burning. 

Weight lifting. Lifting weights can help speed your resting metabolic rate by building lean muscle mass that uses more calories to maintain normal body functions. Try resistance training, using dumbbells or even CrossFit-style workouts. 

Less sedentary time. Avoid extended periods of time spent sitting or sedentary. The key is to awaken the body and use energy, so get up to stretch, walk around and move your body at least once an hour. Consider using a standing desk at work instead of sitting and use every opportunity to move more, perhaps by taking a lunchtime walk or climbing the stairs instead of using the elevator. 

2. Eat These Foods 

What makes certain foods metabolism boosters? They help the body use energy better and may have a warming effect, which requires the body to burn more calories to maintain thermic control. Here are some go-to metabolism power foods:

Good quality protein, including grass-fed beef, wild-caught fish, cage-free eggs, and nuts and seeds. Protein keeps energy and levels stable, while helping to build lean muscle mass that burns calories. Protein also forces the body to burn more calories during the digestion process than carbohydrates. Learn how to count macros in order to meet your protein needs.

Spicy foods, like cayenne pepper, chili, garlic, ginger and cinnamon have warming effects on the body and cause a process called lipid oxidation, or fat burning for energy. These foods act as a thermogenic in the body, causing it to rev up the metabolism and use more calories. Putting these foods into your diet is considered one of the top healthy eating tips.

High-fiber foods like lentils, kidney beans, almonds, Asian pears, berries, figs, peas, okra, acorn squash and Brussels sprouts. Because the human body can’t digest fiber, it attempts to break it down and burns calories in the process. Studies show that a high-fiber diet (such as getting at least 35 grams per day) can rev up your metabolism. One of the best fiber foods is chia seeds, which contain 6 grams of fiber per tablespoon. A 2023 study in Food Science & Nutrition even says that “chia seeds are good for boosting the metabolism.” Try them in our blueberry lemon chia seed pudding or our warm pumpkin chia seed pudding. Yum!

3. Avoid These Foods

In addition to adding metabolism-boosting foods to your diet, it’s important to cut out foods that can cause inflammation in the body and slow metabolic functioning. These are the definition of empty calories, as many of these foods may contain a fair amount calories but contain few nutrients.

Also, certain foods can slow down digestive processes and trigger inflammation as an innate immune system response. Whenever possible, cut back on or avoid these foods:

Sugary drinks, like sodas, energy drinks and juices.

Sources of hidden sugar like alcoholic beverages or mixes, cereal, yogurt or flavored dairy products, condiments such as ketchup or sauces, and granola snack bars.

Refined grains like most breads (go with Ezekiel-style breads instead), pasta, cereals, crackers, muffins, flours and chips.

Artificial sweeteners; aspartame and sucralose, for example, have been linked to dozens of adverse health effects (use natural sweeteners like stevia, maple syrup and raw honey instead).

Ultra-processed and processed foods, especially packaged snacks, baked goods and refined carbohydrates.

Refined vegetable oils like canola oil, cottonseed oil, grapeseed oil, safflower oil and soybean oil. Instead, go with organic coconut oil, extra virgin olive oil and organic avocado oil.   Duluth Chiropractor, Duluth Chiropractic, chiropractor near me