3 Ways to Boost Your Metabolism
BySarah Axtell, ND •March 10, 2023
Here are 3 ways to boost your metabolism:
1. Drink green tea- EGCG, the bioactive constituent of green tea, can reduce body weight by decreasing fat cell differentiation and proliferation. One study has demonstrated that green tea extracts and drinks could reduce body weight and body mass index in obese individuals in 2 months. A recent study also demonstrated a trend of decreased total cholesterol, LDL and ghrelin levels (your “hunger hormone.”). This implies that a high dose of EGCG might increase energy metabolism and interrupt lipid accumulation and directly inhibit ghrelin secretion.
Best Sources of Green Tea:
Many patients tell me, “But I just don’t like the taste of green tea.” Yogi brand, Super Antioxidant Green Tea, is my favorite because of its lemony (less bitter) taste.
For an antioxidant powerhouse, try matcha green tea. Matcha is made from skillfully cultivated, shade-grown tea leaves that have been meticulously stone-ground into a fine powder. You can add 1 tsp of this bright green powder to hot water to sip as a tea. Or you can add to a smoothie for an energizing smoothie. See this recipe for Matcha Green Tea Smoothie.
Dosage of Green Tea or Green Tea Extract: Aim to drink 3 drinks green tea daily. For more concentrated therapeutic effects, look for EGCG capsules with approximately 300 mg of EGCG. Dosage of EGCG is 600-900 mg daily.
2. Lift weights. Weightlifting boosts the metabolic rate. Lifting weights not only helps to increase your metabolism during and post-workout, it affects your resting metabolism, giving it a continual boost as well. Aim for 3 days a week and remember to switch it up with varying amounts of weight (as well as body weight exercises) to prevent your body from adapting to your workout.
3. Eat protein at every meal and snack. Increasing your muscle mass will naturally allow you to burn more calories. In addition to weightlifting, eating more protein provides your body with the building blocks (amino acids) to build more muscle. Protein stimulates the thermic effect of food, meaning the body burns more energy processing dietary protein than it does carbohydrates or fats. Digesting protein therefore increases your metabolism more than other nutrients. And not to mention protein also contributes to satiety, making you feel full faster.
Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.