5 Ways to Boost Your Metabolism

Relying on strenuous exercise to burn calories? This solution, while valuable, is only part of the equation. Did you know that most of the calories you burn in a day don’t come directly from sweating, lifting weights, or hitting your step goals? This is the power of resting metabolic rate (RMR), also known as the foundation of metabolism.

Understanding the basics of metabolism and your RMR can change the way you think about and ultimately take action: weight loss, energy, and long-term health. Read on for key intel.

Simply put, metabolism is the sum of all body processes that convert food into energy. It powers our essential life-sustaining functions, says Erin Jowett, MS, RD, LDN, a functional nutritionist, weight loss expert, and founder of Integrated Weight and Wellness in Salem, Massachusetts.

• Digestion
• breathe
• blood circulation
• Hormone regulation
• tissue repair

Jowett likens metabolism to a busy highway system. “When the roads are supported and traffic is flowing, everything will go where it needs to go,” she said. Here, your metabolism will function properly, promoting solid energy and weight management. But traffic jams—which come in the form of common problems like chronic stress, sleep deprivation, and nutritional deficiencies—congest the roads and lead to a slow or suboptimal metabolism. “In other words, your metabolism is a mirror that reflects how nourished, supported, and regulated your body is,” Jowett continues.

The good news is that metabolism is not fixed. If you’re currently slow, you have every ability to speed things up. The first task: increase resting metabolic rate.

Your resting metabolic rate refers to the number of calories your body burns while at rest (you guessed it). Yes, you’re burning calories every day, even if you just sit at your desk all day and collapse on the couch at night. (Of course, a little more exercise will do your body good.)

According to Jowett, RMR is the starting point for your true calorie needs. After all, most of us burn most of our calories (as much as 60 to 70 percent) while at rest—even if you go to the gym regularly, are a Pilates princess, or walk more than 10,000 steps a day.

While your resting metabolic rate is affected by constant factors like age, height, and gender, Jowett tells us it also adapts (for better or worse) to changing factors, such as:

• weight
• muscle mass
• hormones
• sleep quality
• stress level
• Dieting history

If you feel sluggish, want to lose or maintain weight, or simply feel and function better, you’ll want to increase your RMR. Fortunately, there’s no shortage of proven ways to increase your resting metabolic rate, so you can optimize the foundation of your metabolism without relying on fad diets or short-lived trends that might end up derailing your goals.

Here are 5 diet and lifestyle tips that can really make a difference:

1.Strength training

Strength training (also known as resistance training) is definitely one of the best ways to boost your metabolism. “Muscle is metabolic money: The more muscle you have, the more energy you burn throughout the day,” says Jowett. In other words, more muscle mass means more calories burned every day—even if you do nothing.

Strength training at least twice a week is crucial not only for your metabolism, but also for your overall health and longevity. If you’re on a weight loss journey (with or without GLP-1), it’s even more important to prioritize strength training. Losing weight comes from fat and muscle, and losing the latter will eventually slow down your RMR.

2. Prioritize sleep

Getting a good night’s sleep is often easier said than done, but nonetheless, it’s still important to get 7 to 9 hours of sleep. “Lack of sleep can cause the body to break down, even in very healthy, active people,” Jowett says. “If my clients want to lose weight or build muscle, tracking sleep is non-negotiable.”

The secret to better sleep lies in a few basic elements: waking up and waking up at the same time every day, following a calming sleep routine, and creating a cool, dark sleep environment.

hint: To take it a step further, Jowett recommends using the RISE Sleep Tracker app to get cost-effective, comprehensive data on your sleep status. You may also consider taking a sleep-supporting supplement, such as Mighty Night for deep sleep or Dream Team Magnesium to promote relaxation before bed, to round out your nightly routine.

3. Eat enough protein

Protein is a nutrient-rich substance. For starters, it keeps you satiated (so you’ll feel fuller and snack less) and is necessary for building and maintaining muscle. According to Jowett, it also boosts your metabolism because it’s more metabolically “costly” to digest, meaning your body burns more calories digesting it than carbs and fats.

Wondering how much protein you need each day? The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight, but this is at least enough to meet your basic needs. To optimize intake during exercise or to control weight, a more ideal goal is 1.2 to 1.6 grams of protein per kilogram of body weight. (For a 150-pound person, this equates to 82 to 109 grams of protein.) Another simple rule of thumb is to eat about 30 grams of protein at each meal and enjoy high-quality protein sources in snacks.

4. Avoid extreme diets

Crash diets may help you lose weight in the short term, but they actually run the risk of slowing down your metabolism. For your weight and health, it’s better to stick to a balanced diet. “Avoiding extreme caloric restriction and frequent skipping of meals will help protect your metabolism in the long term,” Jowett said.

5. Stay hydrated

According to Jowett, hydration is an often overlooked but fundamental part of the metabolic equation. “Having enough water and the right balance of minerals in your body allows your cells and organs to function efficiently, burn more fat, and can even dramatically increase calorie burn,” she says. She recommends drinking half your body weight in ounces of water per day and monitoring urine color (ideally drink enough water until it’s light yellow) and energy patterns to gauge your hydration status.