10 Best Tips and Tricks to Speed Up Your Metabolism

Metabolism is the rate at which the cells in your body break down the calories from food and turn them into energy for daily activities.  There are some factors that a person has no control over when it comes to metabolism, such as: genetics, sex and age.  However, there are also factors that we CAN control: body fat, muscle mass and energy level.  By controlling these factors we are able to slow down or speed up our metabolism!  

This article will outline the BEST ways to speed up your metabolism.

#1 Build and Maintain Muscle Mass

You can do this in one of three ways:

1. Combination Training (resistance and aerobic exercise)
2. High-Intensity Interval Training 
3. Weightlifting

**PRO TIP: Exercising in the morning for 30 minutes on an empty stomach is more effective for increasing the speed of your metabolism.

Related Post:

Customizable 30 Minute Total Body Workout

#2 Eating Foods High in Fiber

Foods that are high in fiber can speed up your metabolism due to the thermal effect.  For it takes longer for your body to process foods that are high in fiber, such as:

• pears
• avacado
• coconuts
• raspberries
• bananas
• apples
• strawberries
• figs
• carrots
• spinich
• broccoli
• artichoke
• edemamme
• split peas
• beets
• kidney beans
• black beans
• chickpeas
• lima beans
• okra
• kale
• sweet potatoes
• brussel sprouts
• whole wheat pasta
• oats
• quinoa
• pearled barley
• millet
• flaxseed
• chia seeds
• brown rice
• almonds
• dark chocolate
• popcorn

**Check out my article, How to Make Epic Stovetop Popcorn, for a recipe that includes popcorn and avocado oil!

**PRO TIP:  Add flaxseed naturally into your diet by using it as a substitute for eggs when baking!  (One tbsp Flaxseed + 3 tbsp water + 5 minute wait = 1 egg)

Recipes with this Substitute:

Bonkers Brownies

Crazy for these Oatmeal Crazin “Cookies”

#3 Foods High in CLA (Conjugated Linoleic Acid)

CLA is a healthy fat found in the digestive track of animals.  Choosing certain meats and dairy that contain CLA can help to burn fat and build muscle.  Foods that contain the highest amount of CLA include (from highest to lowest): 

• grass fed beef
• cheese from grass fed cows 
• whole milk from grass fed cows
• lamb
• whole milk
• buttermilk 
• processed cheese (especially Swiss and Colby)
• plain yogurt
• butter 
• sour cream 
• cottage cheese
• low-fat yogurt
• ground beef (regular cows)
• 2% milk
• ice cream
• veal
• ground turkey
• chicken 
• safflower oil
• egg yolk
• pork
• sunflower oil
• salmon
• coconut milk

#4 Foods High in Zinc

Zinc facilitates the production of THR (thyrotropin releasing hormone) which then stimulates the pituitary gland to produce TSH (thyroid stimulating hormone).  TSH helps to maintain your energy and your metabolism.  Zinc is also found to help control your appetite.  Foods high in zinc are:

• red meat
• shellfish
• legumes
• seeds
• nuts
• dairy
• eggs
• whole grains
• potatoes and other vegetables
• dark chocolate

(Men should shoot for around 11mg/day and women 8mg/day)

#5 Foods High in Catechins

Catechins help you burn more calories because they protect natural stimulants in the body that boost cellular activity.  Foods high in Catechins include:

• beans
• green tea
• black tea
• apples
• apricots
• chocolate
• red wine
• cherries
• peaches
• red raspberries
• strawberries
• blackberries
• grapes

** Studies have shown that drinking 2 cups of Green Tea a day can raise your metabolism by about 50 cal/day.  Experts also believe that it can lower body fat and prevent weight regain.

#6 Foods High in Selenium

Around 55-70 micrograms/day of Selenium will insure that your thyroid gland (metabolism regulating gland) continues to produce Epinephrine, TSH, Cortisol, Aldosterone and Testosterone.  These hormones keep your metabolism ad energy level up.  Foods high in Selenium include:

• shrimp
• tuna
• lobster
• oyster
• clams
• halibut
• tilapia
• anchovies
• sardines
• cod
• lamb
• turkey
• barley
• sunflower seeds
• Brazil nuts
• crimini mushrooms
• whole grains 
• pork loin
• sunflower seeds
• salami
• bison 
• rye
• eggs
• chicken
• turkey

#7 Apple Cider Vinegar 

Apple Cider vinegar has been shown to help: 

• suppress appetite 
• prevent fat accumulation and reduce fat storage
• rid your body of toxins
• facilitate digestion
• control blood sugars

**Never drink ACV straight.  Start by dilluting 1tsp ACV with 8oz of water.  Continue to increase the amount of vinegar until you reach 2 tbsp ACV with 8oz water.  Drink 1-2 cups daily before a meal.

#8 Foods Containing Capsaicin 

Capsaicin may increase metabolism by up to 20% for around 2 hours after you eat it.  It does so by causing heat production in the body.  The heat production burns more calories.  Foods high in Capsaicin are peppers such as:

• habenero
• Jamaica
• African bird’s eye
• thai
• cayenne
• jalapeno
• anaheim

#9 Drinking Water

On average you should try to be drinking half of your body weight in ounces of water a day.  Drinking 16oz of water 15-20 minutes before a meal can:

1. Help to trick your body into feeling full.  Thus, you eat less during the meal. 
2. Increase you resting metabolism up to 30% for about an hour!

#10 Get Enough Sleep

Sleep is when your digestive track repairs itself.  Not getting enough sleep has even been linked to obesity; for the production of the hormone that makes you feel full (Leptin) is decreased.  

6-10 hours of sleep a night is suggested for optimal metabolism.

**As with any adjustment to a diet or exercise program, please consult your doctor beforehand.

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