If you’re trying to lose weight (or want to maintain your weight), your metabolism is going to be your best friend. According to experts, the body’s metabolism naturally slows down with age, decreasing by 3% each decade after the age of 201Daily energy expenditure through the human life course. Science. (2021). Retrieved 24 December 2021, from https://www.science.org/doi/10.1126/science.abe5017.. This is precisely why so many people experience weight gain the older they get; their metabolism is slowing down, and it’s beginning to show. It’s entirely normal and nothing to be ashamed of but there’s also nothing wrong with wanting to slim down into a healthier weight either. However, there’s a common misconception that weight loss becomes significantly more difficult the older you get2Berman, R. (2020). Ability to lose weight is not affected by age. Medicalnewstoday.com. Retrieved 24 December 2021, from https://www.medicalnewstoday.com/articles/ability-to-lose-weight-is-not-affected-by-age. and that, in order to lose weight, you must dedicate all of your free time to intense cardio and gym sessions, all the while eating bland, “healthy” foods and nothing else. Sure, you’ll lose weight following such a regime, but you’re also almost certain to feel incredibly miserable and eventually, this will cause you to resort back to your old ways (and weight) sooner or later. The good news is that there are sustainable weight-loss regimes, and speeding up your metabolism naturally using food is one of them.
What is Metabolism and What Does it Do?
Your metabolism is a process your body goes through to convert the foods and drinks you consume into energy. It’s a complex process that combines calories from food and beverages with oxygen to release the energy needed for your body to function3Can you boost your metabolism?. Mayo Clinic. (2020). Retrieved 24 December 2021, from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508..
Foods That Give Your Metabolism a Natural Boost
Whether you’re looking to shed a couple of pounds, maintain your current weight or achieve a flat tummy, there are many delicious and nutritious foods that can help you achieve just that. Top up on these foods the next time you’re at the grocery store:
Protein-Rich Foods
Meat, fish, eggs, oh my. If it’s rich in protein, you’ll want to get more of it in your diet. Adding protein-rich food can help you achieve a healthier weight in many ways. For starters, it helps speed up your metabolism, as high-protein foods require your body to use more fuel to digest them. This is called the thermic effect of food (TEF), which refers to the number of calories your body needs in order to digest, absorb and process all of the nutrients in your meals. High-protein foods also keep you fuller longer, which can help prevent overeating4Pesta, D. H., & Samuel, V. T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & metabolism, 11(1), 53. https://doi.org/10.1186/1743-7075-11-53. So, grab more of these the next time you’re at the grocery store:
- Meat
- Fish
- Eggs
- Dairy
- Eggs
- Nuts
Mineral-rich Foods
Both iron and selenium are needed to ensure the proper functioning of your body, which includes the proper functioning of your thyroid gland. Why does this matter, you ask? Your thyroid gland regulates your metabolism, and a diet low in iron and selenium can significantly slow down your metabolism5Kubala, J. (2021). Best diet for hypothyroidism: Good foods, what to avoid, and meal plan. Medicalnewstoday.com. Retrieved 24 December 2021, from https://www.medicalnewstoday.com/articles/324819.. So, you’ll want to add more of these mineral-rich foods into your diet to boost it back up:
- Meat (Ham, pork, beef, turkey and chicken)
- Seafood
- Legumes
- Whole wheat pasta
- Mushrooms
- Nuts (brazil nuts)
- Seeds
Condiments
Hopefully, you like some spice because chilli peppers can be the secret ingredient for boosting your metabolism. They’re said to increase the rate in which your body burns calories. So how can this heat help? It all comes down to the capsaicin in chilli peppers, which studies show can help the body burn an extra 50 calories per day. Some studies also show that eating as little as 2 mg of capsaicin before a meal can drastically reduce calorie consumption, especially from carbohydrates6Preiato, D. (2020). Capsaicin Supplements: Benefits, Dosage, and Side Effects. Healthline. Retrieved 24 December 2021, from https://www.healthline.com/nutrition/capsaicin-supplement.. Not a fan of chilli peppers? Try these foods that contain capsaicin:
- Jalapenos
- Habaneros
- Shishito peppers
- Poblano peppers
- Serrano
- Tabasco peppers
- Cayenne
- Thai pepper
- Ghost pepper
If you can’t handle the heat of these spicy, metabolism-boosting peppers, try sprinkling some cayenne pepper into our meals to increase the amount of fat your body uses for energy.
Coffee
Start your day off with a metabolism-boosting jolt of java caffeine is said to help increase your metabolic rate naturally by burning significantly more calories than if you didn’t have a cup of joe. Some studies show that if you have three cups of coffee, you can burn up to 100 more calories per day7Dulloo, A. G., Geissler, C. A., Horton, T., Collins, A., & Miller, D. S. (1989). Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. The American journal of clinical nutrition, 49(1), 44–50. https://doi.org/10.1093/ajcn/49.1.44. As an added bonus, caffeine can also help boost your workout performance.
Tea
Not a fan of coffee? Start your day off with a cup of tea instead. Tea contains a plethora of health-boosting compounds called catechins, which work with the caffeine to boost your metabolism. Oolong and matcha green tea, specifically, can increase fat oxidation and help you burn extra calories and use stored fat for energy more effectively. Some other teas to try for boosting your metabolism include:
- Black tea
- White tea
- Herbal tea
Beans and legumes
Beans, beans the magical fruit. The more you eat the more you… burn. Adding more legumes and beans into your meals can force your body to burn more calories to digest them due to the high-protein content. The friendly bacteria in legumes and beans also produce short-chain fatty acids, which help your body burn through more stored fat as a source of energy. Here are some ideas of legumes and beans to snack on:
- Lentils
- Peas
- Chickpeas
- Black beans
- Peanuts
- Soy beans
- Pinto beans
- Kidney beans
Ginger
Add an extra sprinkle of ginger and related spices into your meals for an extra dose of metabolism-boosting properties. Studies show that drinking 2 grams of ginger in hot water before a meal can help you burn significantly more calories than drinking hot water alone. A hot ginger drink can also decrease hunger levels, which helps with weight loss by keeping you satisfied for longer8Tinsley, G. (2020). Ginger for weight loss: How it works and how to consume it. Medicalnewstoday.com. Retrieved 24 December 2021, from https://www.medicalnewstoday.com/articles/ginger-for-weight-loss.. If you aren’t a fan of ginger, try other related spices in the ginger family, as they’re said to have similar effects. Some alternatives include:
- Grains of paradise
- Turmeric
- Cinnamon
- Cayenne
Apple Cider Vinegar
Take a swig of apple cider vinegar to increase your metabolism naturally. Not only is apple cider vinegar an excellent ingredient for burning off calories and enhancing feelings of satiety, but it can also help maintain gut health. However, apple cider vinegar isn’t for everyone, and if you can’t stomach the thought of taking a tablespoon or two, you can find it in pill form for a quick alternative.
Water
Staying hydrated is key to maintaining optimal health and boosting metabolism. In fact, some studies show that drinking enough water can boost your metabolism by up to 30%9Boyles, S. (2004). Drinking Water May Speed Weight Loss. WebMD. Retrieved 24 December 2021, from https://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss.. The effects only last for approximately 40 to 90 minutes, so be sure to keep your hydration up regularly throughout the day to extend these benefits. But water can be boring and challenging to stay on top of, so try to incorporate fun ways to give your water a little extra splash of flavor, whether it’s with fresh-cut fruit slices or a squeeze of lemon.
While many other ‘weight loss’ regimes emphasize the importance of eliminating foods, doing quite the opposite can be more beneficial. Many foods offer an abundance of metabolism-boosting properties and can give you that edge you need to curb your cravings and shed a couple pounds.
