min read
June 25, 2024

6 Ways to Boost Your Metabolism Naturally

Six effective strategies to rev up your metabolic engine.

Lanby Team
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In the quest for a healthier, more energetic lifestyle, boosting your metabolism can play a significant role. A faster metabolism means more efficient energy use, better weight management, and improved overall health. Here are six effective strategies to rev up your metabolic engine.

1. Strength Train to Build Muscle

Strength training is a powerful way to increase your metabolic rate. Muscle tissue burns more calories at rest compared to fat tissue, meaning the more muscle you have, the higher your resting metabolic rate.

To build muscle effectively, focus on progressive overload – gradually increasing the weight, frequency, or intensity of your workouts to challenge your muscles continually. This progressive challenge prompts your muscles to grow stronger and larger over time.

Equally important are rest days. Muscles need time to recover and repair after intense workouts. Adequate rest helps prevent overtraining and reduces the risk of injury, ensuring sustainable muscle growth and metabolic benefits.

2. Eat Protein-Rich Meals

Incorporating enough protein in your diet is crucial for muscle building and repair. Protein also has a high thermogenic effect, meaning your body uses more energy to digest it compared to fats or carbohydrates.

Aim to consume around 30 grams of protein per meal. This helps maintain a steady supply of amino acids to your muscles throughout the day, supporting growth and recovery while boosting your metabolism through increased energy expenditure. Learn how to build a metabolic power bowl here

3. Get Enough Sleep

Adequate sleep is essential for metabolic health. During sleep, your body repairs tissues, synthesizes hormones, and consolidates memory.

Lack of sleep can disrupt hormonal balance, leading to increased hunger and cravings, making it harder to make healthy food choices and stick to your exercise routine. Aim for 7-8 hours of quality sleep per night to support optimal metabolic function and overall health. Learn more about our top tips for a restful sleep here

4. Consume Healthy Fats

Healthy fats are vital for a balanced diet and efficient metabolism. Sources like nuts, seeds, avocados, and olive oil not only provide essential fatty acids but also help stimulate fat-burning hormones.

Healthy fats keep you full and satisfied, reducing the likelihood of overeating. They also play a role in maintaining cellular health and supporting the absorption of fat-soluble vitamins. Incorporate these fats into your meals to aid metabolic health and maintain energy levels. Learn more about the different types of fats here

5. Get Plenty of Fiber

Fiber is a type of carbohydrate that aids in digestion and helps regulate blood sugar levels. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, keep you full longer and prevent insulin spikes.

Aim for at least 25 grams of fiber per day to support digestive health and fuel your workouts. Adequate fiber intake ensures stable energy levels and promotes fat loss by improving your body's insulin sensitivity.

6. Spice Up Your Meals

Adding spices like chili peppers, ginger, and garlic to your meals can give your metabolism a natural boost. These spices contain compounds that increase your body's internal temperature, a process known as thermogenesis, which temporarily raises your metabolic rate.

Spicy foods can also enhance satiety and reduce overall calorie intake, making it easier to manage your weight. Experiment with different spices to not only enjoy flavorful meals but also to benefit from their metabolism-boosting properties.

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The Lanby Editorial Team