A Daily Cup of Tea or Coffee May Keep You Moving: Association Between Tea and Coffee Consumption and Physical Activity. International Journal of Environmental Research and Public Health. Zhang S, Takano J, Murayama N, et al.

Subacute ingestion of caffeine and oolong tea increases fat oxidation without affecting energy expenditure and sleep architecture: a randomized, placebo-controlled, double-blinded cross-over trial. Hodgson AB, Randell RK, Jeukendrup AE.

The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms. Advances in Nutrition. Ways to burn more calories every day. Zhang Y, Li S, Donelan W, et al. Angiopoietin-like protein 8 Betatrophin is a stress-response protein that down-regulates expression of adipocyte triglyceride lipase.

Biochimica et Biophysica Acta BBA - Molecular and Cell Biology of Lipids. Ness KM, Strayer SM, Nahmod NG, et al. Four nights of sleep restriction suppress the postprandial lipemic response and decrease satiety.

Journal of Lipid Research. How much sleep do I need? El-Zayat SR, Sibaii H, El-Shamy KA. Physiological process of fat loss.

Bulletin of the National Research Centre. Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A critical review on the role of food and nutrition in the energy balance.

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By Korin Miller. Korin Miller. health's editorial guidelines. Medically reviewed by Suzanne Fisher, RD. Suzanne Fisher, RD, is the founding owner of Fisher Nutrition Systems. learn more. Trending Videos. Frequently Asked Questions How do you boost your metabolism to burn fat? What foods speed up your metabolism?

Does dieting affect metabolism? Was this page helpful? Thanks for your feedback! Tell us why! com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Celi says this could possibly be because it helps the body break down fat.

Plus, some coffee beverages are high in fat and sugar. In a study from Ohio State University, women who reported being stressed out over a hour span burned, on average, fewer calories after they ate a meal of eggs, sausage and biscuits. The researchers point out that over the course of a year, this deficit could translate to an pound weight gain.

And even if you hit they hay early, that may not be enough. So on top of crawling under the covers early, be sure to give yourself enough hours to get the rest and recovery your body needs.

Celi says any type of physical activity — even just walking for 30 minutes — can help speed up metabolism. Anything is better than sitting for hours, which is one of the worst things you can do.

But the kind of exercise that works best to activate brown fat and rev metabolism is strength training. Try adding some weights into your workout regimen and see if you notice a difference.

Capsacian, a molecule found in spicy chiles, has been shown to raise body temperature and speed up fat loss — although only temporarily, and only by a small percentage.

Bloody Mary, anyone? All those squat jumps and burpees are by nature high-intensity, getting your heart rate up so you burn more calories in a short amount of time.

This hot ginger drink may also decrease hunger levels and enhance feelings of satiety, or fullness Cacao and cocoa are tasty treats that may also benefit your metabolism.

Flavonoids in cacao and cacao byproducts may help support metabolic actions and help reduce hypertriglyceridemia Another research review suggests that cocoa and dark chocolate may help reduce body weight, a factor that can contribute to the risk of metabolic and cardiovascular disorders Processing tends to reduce the amounts of beneficial compounds and add extra sugar and calories MCT oil is a unique type of fat that may offer some metabolic benefits.

Most fats found in foods are long-chain triglycerides, but MCT oil comprises medium-chain triglycerides. Some older studies have shown that MCT oil consumption can increase metabolic rate in humans. Additionally, unlike long-chain fats, once MCTs are absorbed, they go directly to the liver to be turned into energy.

This makes them less likely to be stored as body fat 19 , 20 , MCT oil is typically taken as a supplement, although it can be added to foods like soups or smoothies.

Drinking enough water is a great way to stay hydrated. However, the effects only appear to last for 40—90 minutes after drinking water. The strength of the effect may vary from person to person. Seaweed is rich in iodine , a mineral required to produce thyroid hormones and for your thyroid gland to function properly Thyroid hormones have various functions, one of which is to regulate your metabolic rate 3.

Regularly consuming seaweed can help you meet your iodine needs and maintain your metabolic health. Five foods that can support your metabolism include those high in protein and minerals that benefit your thyroid function, such as:.

Certain foods may help slightly increase your metabolic rate, or how many calories you burn. Consuming them regularly may help you lose weight and manage your weight in the long term.

However, these foods will not negate a poor quality diet. For effective, lasting weight loss and weight management, seek a gradual reduction in calories and choose mostly whole, minimally processed foods.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. A stronger metabolism can help you on your weight loss journey and burn fat more easily, but is three days enough to get your metabolism running….

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Here's why.

The thyroid gland regulates your metabolism. Overactivity of this gland hyperthyroidism increases metabolism to the degree that makes it hard to store body fat, often leading to unintended weight loss.

Various factors affect your metabolism; some of which are in your control, and others are not. The factors influencing your metabolism you can control are called modifiable risk factors.

These changeable factors include:. Various medical factors can contribute to metabolism function, including:. You can naturally boost your metabolism by modifying your diet, sleep, and exercise habits. The following are evidence-based strategies for a natural metabolism boost.

Diets high in protein , such as meats, eggs, fish, and nuts, increase your metabolism and calorie burn. The metabolism process requires fluids, which is why water intake is essential.

This effect lasts up to an hour due to water-induced thermogenesis, a sympathetic nervous system response that increases your metabolic rate.

Drinking water consistently during the day helps your body burn more calories. High-intensity workouts, such as high-intensity interval training HIIT , involve brief, intense periods of heavy aerobic exercise followed by extended periods of lower-intensity work. Your physical activity influences metabolism, and HIIT has a particular effect.

In one study, the energy spent at rest resting energy expenditure up to an hour following HIIT was higher, even compared to aerobic exercise. Strength training, such as resistance bands or lifting weights, can also positively affect your metabolism. In a study of sedentary women, six weeks of moderate resistance training increased their resting metabolic rate.

At rest, a person who strength-trains regularly burns more calories daily. Green and oolong tea has traditionally been touted to have numerous health benefits.

Among them is that regular consumption can boost your metabolism. Though the evidence is mixed, some research suggests two compounds in this tea—caffeine and catechins —may increase metabolic function. Chili peppers and spicy foods contain capsaicin , which affects metabolism.

In a broad-ranging review, researchers noted evidence that diets emphasizing this substance improved the signs of metabolic disease disorders affecting the metabolism and helped manage obesity.

There are many health benefits to ensuring that you get enough sleep, which for adults should be seven to eight hours a night.

Among them is that getting better sleep is linked with improved metabolism, but the growing consensus is that this effect is indirect. While sleep deprivation may not directly impact metabolism, it raises the risk of weight gain, obesity, and diabetes, which do have an effect on metabolism.

This involves:. The caffeine in coffee, tea, or other beverages might be more than just a morning pick-me-up. People in this study did not make any other lifestyle or dietary changes, further supporting the hypothesis that caffeine contributes to an elevated metabolic rate. Since the body requires energy to digest food, you can improve your metabolism by snacking regularly throughout the day.

Healthcare providers sometimes recommend this strategy to help people manage obesity. While medical literature has shown snacking provides some benefits for certain people, like athletes, there is little evidence of a direct metabolic effect.

If you snack, choose nutrient-dense options over foods like cookies, chips, and those with added salts and sugars. The healthiest snacks are nuts, fresh fruit, and vegetables.

Additional ways to boost your metabolism include being active, avoiding crash diets, and reducing stress.

Having a sedentary lifestyle can adversely affect your health. It raises the risk of obesity, affects bone and muscle development, and impacts your metabolism. If you sit for work or are constantly seated at home, take breaks to stand or walk.

One study comparing data from Southeast Asia and the United States showed that taking a break to stand or walk every 30 minutes boosted metabolic health in older adults.

Countless dietary fads promise to boost your metabolism and manage your weight. Crash diets focusing on severe food restrictions can prevent your body from getting the nutrients it needs.

Aim to eat a variety of foods that provide sufficient calories and essential vitamins and minerals. Blood flow and energy expenditure are redirected from digestion and metabolism to the muscles and the brain.

This slows your metabolic rate, and if the stress persists, this can cause long-term effects. So how can you tell if your metabolism is slow? There can be many signs, with the most common including:. The thyroid is the small, butterfly-shaped gland in your neck that regulates metabolism.

Low thyroid levels slow your metabolic function and raise the risk of complications, such as high cholesterol or coma. A big part of managing hypothyroidism and preventing these complications is boosting your metabolic rate. Alongside a prescription of levothyroxine , a synthetic thyroid hormone, lifestyle and dietary changes that promote your metabolism play a key role.

Metabolism is the process by which your body converts food into energy. Modifiable factors influencing your metabolic rate include diet, physical activity, and sleep.

Incorporating a high-protein diet, high-intensity exercise, strengthening, and better sleep habits are among the ways to boost your metabolism naturally. You may require medication if an underlying condition is affecting your metabolism.

Sabounchi NS, Rahmandad H, Ammerman A. Best-fitting prediction equations for basal metabolic rate: informing obesity interventions in diverse populations. Int J Obes Lond. Can you boost your metabolism? Metallo CM, Heiden MGV. Understanding metabolic regulation and its influence on cell physiology.

Mol Cell. Mullur R, Liu YY, Brent GA. Thyroid hormone regulation of metabolism. Physiol Rev. National Heart, Lung, and Blood Institute. Metabolic syndrome: causes and risk-factors. Clegg DJ, Mauvais-Jarvis F. An integrated view of sex differences in metabolic physiology and disease.

Mol Metab. Kastenmüller G, Raffler J, Gieger C, Suhre K. Genetics of human metabolism: an update. Hum Mol Genet. Yoo J, Fu Q. Impact of sex and age on metabolism, sympathetic activity, and hypertension. FASEB j. Pesta DH, Samuel VT. According to one study , 12 weeks of HIIT plus plyometric exercise resulted in more lean body mass, reduced body fat and improved metabolic abnormalities compared to just HIIT alone.

Not sure where to start? Give these five plyo box exercises a try. This article originally appeared on Life by Daily Burn. Want more tips like these?

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Among them is that getting better sleep is linked with improved metabolism, but the growing consensus is that this effect is indirect. While sleep deprivation may not directly impact metabolism, it raises the risk of weight gain, obesity, and diabetes, which do have an effect on metabolism.

This involves:. The caffeine in coffee, tea, or other beverages might be more than just a morning pick-me-up. People in this study did not make any other lifestyle or dietary changes, further supporting the hypothesis that caffeine contributes to an elevated metabolic rate.

Since the body requires energy to digest food, you can improve your metabolism by snacking regularly throughout the day. Healthcare providers sometimes recommend this strategy to help people manage obesity. While medical literature has shown snacking provides some benefits for certain people, like athletes, there is little evidence of a direct metabolic effect.

If you snack, choose nutrient-dense options over foods like cookies, chips, and those with added salts and sugars. The healthiest snacks are nuts, fresh fruit, and vegetables. Additional ways to boost your metabolism include being active, avoiding crash diets, and reducing stress.

Having a sedentary lifestyle can adversely affect your health. It raises the risk of obesity, affects bone and muscle development, and impacts your metabolism. If you sit for work or are constantly seated at home, take breaks to stand or walk.

One study comparing data from Southeast Asia and the United States showed that taking a break to stand or walk every 30 minutes boosted metabolic health in older adults.

Countless dietary fads promise to boost your metabolism and manage your weight. Crash diets focusing on severe food restrictions can prevent your body from getting the nutrients it needs. Aim to eat a variety of foods that provide sufficient calories and essential vitamins and minerals.

Blood flow and energy expenditure are redirected from digestion and metabolism to the muscles and the brain. This slows your metabolic rate, and if the stress persists, this can cause long-term effects.

So how can you tell if your metabolism is slow? There can be many signs, with the most common including:. The thyroid is the small, butterfly-shaped gland in your neck that regulates metabolism.

Low thyroid levels slow your metabolic function and raise the risk of complications, such as high cholesterol or coma. A big part of managing hypothyroidism and preventing these complications is boosting your metabolic rate.

Alongside a prescription of levothyroxine , a synthetic thyroid hormone, lifestyle and dietary changes that promote your metabolism play a key role.

Metabolism is the process by which your body converts food into energy. Modifiable factors influencing your metabolic rate include diet, physical activity, and sleep. Incorporating a high-protein diet, high-intensity exercise, strengthening, and better sleep habits are among the ways to boost your metabolism naturally.

You may require medication if an underlying condition is affecting your metabolism. Sabounchi NS, Rahmandad H, Ammerman A. Best-fitting prediction equations for basal metabolic rate: informing obesity interventions in diverse populations.

Int J Obes Lond. Can you boost your metabolism? Metallo CM, Heiden MGV. Understanding metabolic regulation and its influence on cell physiology. Mol Cell. Mullur R, Liu YY, Brent GA. Thyroid hormone regulation of metabolism.

Physiol Rev. National Heart, Lung, and Blood Institute. Metabolic syndrome: causes and risk-factors. Clegg DJ, Mauvais-Jarvis F. An integrated view of sex differences in metabolic physiology and disease. Mol Metab. Kastenmüller G, Raffler J, Gieger C, Suhre K. Genetics of human metabolism: an update.

Hum Mol Genet. Yoo J, Fu Q. Impact of sex and age on metabolism, sympathetic activity, and hypertension. FASEB j. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: Mechanisms and possible caveats. Nutr Metab Lond. Vij VA, Joshi AS. Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects.

J Clin Diagn Res. Wingfield HL, Smith-Ryan AE, Melvin MN, et al. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial.

Sports Med Open. Stavres JR, Zeigler MP, Bayles MP. Six weeks of moderate functional resistance training increases basal metabolic rate in sedentary adult women.

Int J Exerc Sci. Esmaeelpanah E, Razavi BM, Hosseinzadeh H. Green tea and metabolic syndrome: A year research update review. Iran J Basic Med Sci.

Ao Z, Huang Z, Liu H. Spicy food and chili peppers and multiple health outcomes: Umbrella review. Molecular Nutrition Food Res. So-ngern A, Chirakalwasan N, Saetung S, Chanprasertyothin S, Thakkinstian A, Reutrakul S.

Effects of two-week sleep extension on glucose metabolism in chronically sleep-deprived individuals. J Clin Sleep Medi.

Alperet DJ, Rebello SA, Khoo EYH, et al. The effect of coffee consumption on insulin sensitivity and other biological risk factors for type 2 diabetes: a randomized placebo-controlled trial.

American J Clin Nutrition. Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. Medically Reviewed. Roxana Ehsani, RD, LDN. What Is Metabolism, and How Does It Work? What Affects Our Metabolism, for Better or Worse?

How Does Eating Certain Foods Help Rev Up Your Metabolism? Six of the Best Foods to Help Boost Your Metabolism 1. Chili Pepper. Whole Grains. Five Foods to Cut Back On When It Comes to Metabolism 1. Refined Grains. Sugary Beverages. Soybean Oil. Editorial Sources and Fact-Checking.

Resources Surprising Findings About Metabolism and Age. Harvard Health Publishing. October 8, Metabolism and Weight Loss: How You Burn Calories. Mayo Clinic. Wien M, Haddad E, Oda K, Sabaté J.

A Randomized 3x3 Crossover Study to Evaluate the Effect of Hass Avocado Intake on Post-Ingestive Satiety, Glucose and Insulin Levels, and Subsequent Energy Intake in Overweight Adults.

Nutrition Journal. November 27, Avocados, Raw, All Commercial Varieties. April 1, Dror T, Dickstein Y, Dubourg G, Paul M.

Microbiota Manipulation for Weight Change. Microbial Pathogenesis. May Zheng J, Zheng S, Feng Q, et al. Dietary Capsaicin and Its Anti-Obesity Potency: From Mechanism to Clinical Implications. Bioscience Reports. June 30, Kim SJ, de Souza RJ, Choo VL, et al.

Effects of Dietary Pulse Consumption on Body Weight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. The American Journal of Clinical Nutrition.

Eating Beans, Peas, Chickpeas or Lentils May Help Lose Weight and Keep It Off. March 30, Karl JP, Meydani M, Barnett JB, et al. Substituting Whole Grains for Refined Grains in a 6-Wk Randomized Trial Favorably Affects Energy-Balance Metrics in Healthy Men and Postmenopausal Women.

March Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg Breakfast Enhances Weight Loss. International Journal of Obesity. October Whole Grains: Hearty Options for a Healthy Diet. December 10, Mozaffarian D, Hao T, Rimm EB, et al. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men.

The New England Journal of Medicine. June 23, Casperson SL, Hall C, Roemmich JN. Postprandial Energy Metabolism and Substrate Oxidation in Response to the Inclusion of a Sugar- or Non-Nutritive Sweetened Beverage With Meals Differing in Protein Content.

BMC Nutrition. July 21, Traversy G, Chaput JP. Alcohol Consumption and Obesity: An Update. Current Obesity Reports. Deol P, Fahrmann J, Yang J, et al.

Omega-6 and Omega-3 Oxylipins Are Implicated in Soybean Oil-Induced Obesity in Mice. Scientific Reports. October 2, Simopoulos AP.