Increase Metabolism

Many of us want to increase metabolism which is an important factor in how fast we burn calories. For some of us, our genetics determine the rate at which we burn calories but unfortunately, as we age, the body's metabolism naturally slows making it more difficult to lose unwanted fat.

The good news is you can speed up your metabolism, shed unwanted pounds and achieve overall good health. For example, green tea and hot peppers both contain antioxidants that have been shown to give you a slight increase in metabolism and calorie burn.

Tips to Increase Metabolism

1. Exercise

• A great way to increase metabolism is to exercise at least three times a week and add interval training or bursts of high intensity cardio to get your heart pumping.

• Studies have shown that interval training helped individuals lose twice as much weight compared with those who only did the straight cardio workout.

• The good news is that it takes just twenty minutes of interval training to increase metabolism provided you push yourself at peak performance for about eight minutes.

• Another great way to boost metabolism is with strength training. Lifting weights slows the muscle loss of aging which helps boost metabolism.

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2. Use Spices in Cooking

• Spices may be the secret weapon to not only increasing metabolism but boosting satiety.

• A Penn State University study showed that oregano, cinnamon, turmeric, black pepper, cloves and garlic powder significantly increased post meal blood levels of antioxidants and also lowered insulin levels.

• Other research shows that these natural spices are even more potent sources of antioxidants than some fruits and vegetables. 

• Research shows that Habaneros and Jalapeno peppers turn the body into fat burning mode instead of fat storing mode.


• Spices may give your meal fat blocking powers. People who ate fatty dishes that contained two tablespoons of spices such as black pepper, garlic powder, rosemary, paprika, cinnamon and oregano, had 30 percent lower levels of triglycerides (a type of blood fat). 

• You can also burn extra calories by cooking with spices such as ginger, cinnamon and cayenne pepper.


• Ginger is a powerful spice that can boost metabolism by up to 20 percent for three hours.


• Cinnamon has the ability to lower blood sugar and curb appetite.


• Cayenne pepper can boost metabolism and increase the body's ability to burn fat by 10 percent for up to three hours.


• Try using spices that contain capsaicin in place of salt and pepper to boost metabolism.


• Jalapenos and cayenne peppers are a good source of capsaicin, a thermogenic agent that kicks the metabolism into high speed and increases your heart rate for as long as three hours after eating.


• The capsaicin in the peppers stimulates the body to release more adrenaline which increases the body's ability to burn calories.


• Capsaicin also helps to reduce caloric intake. This is because spicy food is more satiating than bland food, so you need to eat less of it to feel full.

• Add chipotle chilies to activate your metabolism. Chipotle helps to breakdown carbohydrates which keeps blood sugar balanced and prolongs the feeling of fullness.

3. Drink Green Tea and Coffee

• A great way to increase metabolism is to consume caffeine within two hours of your biggest meal of the day to burn the most calories.

• Green tea contains epigallocatechin (EGCG) which stimulates the nervous system without elevating your heart rate.


• With powerful green tea EGCG, you can increase calorie burning, detoxify and feel energized.


• It was reported in the Journal of Nutrition that people who drank green tea and exercised regularly burned more calories than those who exercised but did not drink green tea. 

• Drink more coffee to burn more calories and increase metabolism. 

• Shop great tasting coffee brands from around the world.

• Coffee contains caffeine which revs up your metabolism so you burn more calories. 

• According to a Dutch study, the stimulating effects of caffeine show that the average coffee drinker has a metabolism 16 percent higher than the average decaf coffee drinker.

• Discover more tips to speed up metabolism like when you were a teenager in high school.

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4. Drink Coconut Water

• Coconut water is great if your are one of the many women with mild potassium deficiencies.

• Potassium is lost when you sweat during intense exercise. 

• This important mineral also helps convert blood sugar into energy. 

• Potassium deficiencies can lead to sluggisness, so sip coconut water either during your workout or immediately after. 

• Research shows that drinking coconut water when you are weary can boost vitality for up to 2 hours!

5. Drink More Water

• Drinking water is the number one way to reduce your overall appetite and it keeps the body hydrated which means everything runs more smoothly.


• Bottled water, tap water, filtered water ... it's all good. Just drink it!


• Better yet, drink ice water which burns more calories and is a great way to speed up metabolism.


• Ice water has been shown to raise metabolic rate by as much as three percent for thirty minutes.


• This is because the cold water has to be heated by the body to match its internal temperature before the water can be used by the body's cells.


• Start with a glass of ice water before each meal and throughout the day since we often mistake hunger for thirst.


• Many women confuse symptoms of dehydration with those of hunger, especially cravings for sugar and other sweet foods. 

• Staying hydrated improves the function of three important weight regulating glands: the thyroid, liver, and adrenal glands.


• Another reason to stay hydrated is for energy. When you don't drink enough water, the cells in the body shrink and they can't function as efficiently, triggering feelings of fatigue.