Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply. According to one study published in Mayo Clinic Proceedings, a typical energy drink serves up a quarter cup of sugar—calories that hit your body all at once and trigger fat storage. If you want to burn calories, try the miracle beverage known as tap water. According to a study published in The Journal of Clinical Endocrinology and Metabolism, after drinking two tall glasses of water (17 ounces), participants’ metabolic rates increased by 30 percent.
You probably don't need scientists to tell you that your metabolism slows with age. The average woman gains 1 1/2 pounds a year during her adult life—enough to pack on 40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. Thankfully, there's a way to help rev it up again. Midlife weight gain isn't inevitable: By eating metabolism-boosting foods and following the path, you'll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as two weeks. Here's how to increase your metabolism.
Be active throughout the day: While getting in a solid workout burns calories and builds muscle, focus on moving throughout your entire day, especially if you are sedentary most of time. Choose to stand at your desk instead of sitting, pace while talking on the phone, take short walks, clean, have a mini dance party after dinner, run up and down the stairs, and add in short bursts of exercise like this one-minute bathroom workout — all of these things burn calories and start to add up!
Putting yourself on a very low-calorie diet is a surefire way not to lose. "Your body is programmed to defend your usual weight," says Liz Applegate, Ph.D., professor of nutrition at the University of California at Davis and author of Bounce Your Body Beautiful. "So if you suddenly drop 1,000 calories from your diet, your resting metabolic rate [the number of calories your body burns to maintain basic bodily functions, such as breathing and heartbeat] will automatically slow down, because your body now assumes that you're starving."
It’s important to remember that you are unique: Everyone was born with a different biochemical make-up. You have trillions of little energy factories called mitochondria that provide the fuel to run everything in your body. If you can remember high school biochemistry class, you know mitochondria convert the oxygen you breathe and the food you eat into energy for your body to use.
“Any excess protein will be stored in your body as fat, sadly, not as muscle,” Kimberly says. So it’s smart to get your fill. But that doesn’t mean you have to fill up on meat. Remember, plenty of plants and legumes are loaded with protein, too, such as beans, broccoli, and asparagus. “A good plant-based diet will also provide your body with the necessary fiber to keep the system running smoothly,” Kimberly says. Isabel Smith, M.S. R.D., celebrity dietitian, and fitness expert, suggests also starting your day with protein to help balance your hormones and blood sugar level from the get-go.
Here's welcome news: You may have inherited your mom's slow-mo metabolism, but you’re not stuck with it. New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age, says Gary Hunter, PhD, a professor of human studies at the University of Alabama at Birmingham. So take control of your metabolism by making these boosters part of your routine—and (finally) stop sweating every cookie.
What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.
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The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. "You increase the number of mitochondria and how efficiently they burn throughout the day," he explains.This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.
Whole grains, vegetables, fruits, beans and legumes, fresh herbs and spices provide the proteins, carbohydrates and fats that give you energy and even blood sugar levels. Healthy fats (olive oil, avocado, fish oils, seeds, nuts, soybeans) promote longer-lasting, stable energy levels. Lean proteins (fish, soy foods, white meat poultry, lean meats and low-fat dairy) offer essential proteins for better digestion and muscle building.
Instead of ditching carbs or going low-fat, try a diet that's rich in veggies, beans, and legumes to increase your metabolism — and keep your blood sugar from spiking. "Many people think weight is all about calories in, calories out, but quality also matters," says Aunna Pourang, M.D. "[In a 2012 study], low-carb diets showed the most increase in metabolism, but also showed an increase in the stress hormone cortisol. This is why scientists concluded that the low-glycemic diet worked the best."
It’s like butter that grows on trees. But instead of the cholesterol, trans fats, and saturated fats in real butter, avocado contains metabolism-enhancing monounsaturated fat. And that’s not all. Each creamy fruit is also packed with fiber and free-radical-killing antioxidants. Free radicals are destructive rogue oxygen molecules—natural byproducts of metabolism—that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems. Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can’t reach the mitochondria—the base camp for the free radical army—and that’s a problem. When your mitochondria aren’t working properly, your metabolism runs less efficiently. Enter: Avocado. A 2015 study found that monounsaturated-rich oil pressed from the fruit can help mitochondria become more resilient. Researchers say the results jive with low-disease rates in Mediterranean countries where olive oil—nutritionally similar to the avocado—is a diet staple.