11 Science-Backed Ways to Boost Metabolism

By Laura Schwecherl

Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently control its speed. And the faster our metabolism, the more calories we burn off, making that Krispy Kreme breakfast no longer such a big deal. (OK, the donut probably still isn’t the best idea.) Here are 11 proven ways to keep that body burning strong.

1. Sleep! Almost nodding off in line at Starbucks isn’t the only downside of not catching enough zzz’s. Researchers have found a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism.

2. Drink green tea. Not only does this superfood pack an antioxidant-punch, researchers have found it speeds metabolism as well Metabolic effects of green tea and of phases of weight loss. Diepvens, K, Kovacs, E.M., Vogels, N, et al. Maastricht University, Department of Human Biology, The Netherlands. Physiology & Behavior, 2006 Jan 30;87(1):185-91. Epub 2005 Nov 7.. Plus, it’s naturally calorie-free, so there’s no reason not to enjoy a mug (or two).

3. Amp up workout intensity. Slow and steady may not always win the race. High-intensity interval training (HIIT), such as interval runs, are quick bouts of intense exercise that can jumpstart metabolism and keep us burning calories long after the workout is over. (Afterburn effect, anyone?) Metabolic profile of high intensity intermittent exercises. Tabata, I., Irisawa, K., Kouzaki, M., et al. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kanoya City, Japan. Medicine & Science in Sports & Exercise, 1997 Mar;29(3):390-5.

4. Don’t skip breakfast. It may be time to reconsider hitting snooze in favor of getting up to grab a quick bite before starting the day. Studies show the importance of quick-starting metabolism with breakfast Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. Astbury, N.M., Taylor, M.A., Macdonald, IA. School of Biomedical Sciences, Queen’s Medical Centre, University of Nottingham, Nottingham UK. Journal of Nutrition, 2011 Oct;5(5):455-63. Epub 2011 Oct 28. Skipping breakfast is associated with diet quality and metabolic syndrome risk factors of adults. Min, C, Noh, H, Kang, Y.S., et al. Department of Food and Nutrition, Seoul National University, Seoul, Korea. Nutrition Research and Practice, 2011 Oct;5(5):455-63. Epub 2011 Oct 28.. No a.m. appetite? Snack on something small, like a bowl of Greek yogurt.

5. Pump some iron. The weight room isn’t only to help bulk up or get lean. Lifting weights can also help speed …read more

Source:: Greatist