Your metabolic rate plays a large part in maintaining a healthy BMI. A slow metabolism can mean slower weight loss, while speeding up your metabolic rate can help you lose more quickly. Some people naturally lose quickly, while others need a little help to boost metabolism.
In this guide, we’re going to talk about:
- Ways you can boost your metabolic rate naturally
- Supplements you can take to lower your BMI faster
- Tips and tricks to help you keep your metabolic rate up as you lose weight
Let’s get ready to start burning calories! Here’s how to boost your metabolism and lower your BMI fast.
1. Weight Loss Pills
Efficacy: High
Cost: Varies
Safety: Moderate
Pros: Simple, Effective, Easy to Find
Cons: Side Effects, Can be Expensive
The first tip we have to help you boost metabolism and lower your BMI is simple: weight loss pills. There are three main types of weight loss supplements. There are metabolic boosters, fat blockers and appetite suppressants. Sometimes appetite suppressants are also metabolic boosters, so be sure to read the label.
Weight loss supplements can be very effective if you use them the right way. In all cases, you’ll have to use them in concert with a healthy diet and plenty of exercises. They’re not miracle pills – weight loss supplements alone won’t drop your BMI.
Talk with your doctor before you begin taking any supplement, as some may interact with your medicines or interfere with your current health conditions. With that in mind, when taken correctly, weight loss supplements can help you lose weight very quickly.
- Weight loss supplements are an effective way to boost metabolism and lower your BMI
- Check with your doctor before you begin taking any supplement
- You and your health care provider can determine which supplements are right for your lifestyle
2. Add protein to your diet
Efficacy: Moderate
Cost: Inexpensive
Safety: High
Pros: Easy, Tasty, Variety
Cons: Cravings, Constipation
The next tip we have to boost metabolism, lose weight and lower your BMI is to add plenty of protein to your diet. Your protein can be from any source, whether it’s a veggie or an animal. However, consider steering clear of high fat proteins like bacon and steak until you reach your weight loss goal.
Protein will help you feel less hungry during the day, as it takes longer to break down those foods in your body. Of each of the three food groups (protein, carbs and fats), protein has the highest “thermal effect of food.” That means it can raise your metabolic rate by as much as 30%, but usually by around 15%.
There are a few downsides to a high protein diet. It can, if you let it, be expensive. Also you may be more likely to both crave carbs and suffer constipation. Add fiber to your diet to reduce the side effects.
- Adding protein to your diet will help keep you feeling full
- Protein can raise your metabolic rate better than any other type of food
- There are a few “cons” to protein, but usually fiber can help remedy them
3. Drink more cold water
Efficacy: Moderate
Cost: Free
Safety: Very
Pros: Cost Effective, Additional Benefits
Cons: None
You can boost metabolism by drinking more water. You should be drinking water anyway, but studies have shown that this liquid is effective in helping you raise metabolic rate and lower your BMI. There are several reasons for this.
First, drinking water will help you avoid sugary drinks. Secondly, water will help you feel full, so consider drinking a full glass before each meal. Finally, drinking cold water has been shown to raise your metabolism even more, as your body is working harder to warm the water to the right temperature.
Of course, drinking water has other benefits as well. You’ll notice that you have clearer skin and a healthier digestive tract. Water will also help regulate your body temperature, protect your joints and keep your brain healthy. There are many benefits to drinking water other than losing weight, so just do it!
- Drinking water has quite a few benefits, and there are no “cons”
- You’ll notice better overall health when you drink water
- Consider drinking cold water, as this will raise your metabolic rate even more
4. Exercise
Efficacy: High
Cost: Varies
Safety: Moderate
Pros: Simple, Free, Improved Overall Health
Cons: Health Considerations, Risk of Injury
You probably already know that exercise is the most effective way to lower your BMI, in conjunction with a healthy diet. Did you also know that it can boost metabolism? Yes! In addition to toning and firming your muscles and helping you drop pounds, exercise can increase your metabolic rate.
In particular, high intensity exercise will help speed up your metabolism. So running, jump rope and even skiing are great workouts to bump up your metabolic rate. Be sure you check with your doctor, though, to ensure your heart is healthy enough for this type of workout.
You don’t have to join an expensive fitness club to begin working out. There are plenty of exercises you can do at home to help you lose weight more quickly.
- High intensity physical exercise can help you lose more quickly
- Check with your doctor before you begin this type of activity
- You don’t need an expensive gym – you can just run or ski
5. Just stand up
Efficacy: Moderate
Cost: Free
Safety: Very
Pros: Simple, Free, Additional Benefits
Cons: Joint Pain, Foot Pain
Did you know that you can boost metabolism and lower your BMI just by standing up? Let’s face it – you’re not going to lose a lot of weight sitting on the couch. Instead, consider standing up and burning a few extra calories?
If you have a job where you’re on your feet all day, you’re already doing this. But if you have a desk job, look into getting up and moving around more, or even investing in a standing desk. You can burn over 150 extra calories in just one afternoon by getting up on your feet.
There are other benefits to standing, as well. You’ll improve your circulation, possibly lessen back pain, improve your posture and you may even find you’re more productive! Plus, when you’re already standing, you’re more likely to get out and exercise.
- Simply by standing, you can boost metabolism and lower your BMI
- Standing has additional health benefits as well
- Consider investing in a standing desk – you may even be more productive at work
6. Drink green tea
Efficacy: Moderate
Cost: Low
Safety: Very
Pros: Easy to Find, Tasty, Increased Energy
Cons: Jitters if Caffeine Sensitive
Green tea has long been used as a refreshing, delicious drink. It’s thought that the origins of the tea date back as far as 2737 BCE. Today, scientists have discovered that the beverage can actually help boost metabolism and lower your BMI.
Green tea contains caffeine, a known stimulant which can help you lose weight. But the drink also contains catechins, natural chemicals that can help you reduce body fat, particularly around your midsection.
Green tea is very inexpensive and available almost anywhere – even at your local service station. The drink does contain caffeine, though, so if you’re sensitive another option may be better for you.
- Green tea dates back centuries, as far back as 2737 BCE
- The drink contains both caffeine and catechins which can help lower your BMI
- Be mindful of the caffeine in green tea if you’re sensitive to the substance
7. Improve your sleep hygiene
Efficacy: High
Cost: Free
Safety: Very
Pros: Simple, Effective, Additional Benefits
Cons: None
Sleep. We all crave it, and our bodies need it to stay healthy. But did you know that getting a healthy amount of sleep can also boost metabolism and help you lose weight? Experts agree that adults who get between 7 and 9 hours of sleep each night are healthier and lose weight more quickly.
Of course, there are added benefits to better sleep hygiene. You’ll have improved focus at work and will be less likely to crave foods like high-sugar coffee and energy drinks. In addition, sleep can:
- Keep your heart healthy
- Reduce stress Improve your memory
- Reduce your risk of cancer diagnosis
- Reduce inflammation
- Reduce your risk of depression
Now, of course, too much sleep can be a bad thing. But a healthy amount of sleep can help you lower your BMI in the most restful way.
- When you get a healthy amount of sleep, your metabolic rate rises
- Experts recommend between 7 and 9 hours of sleep each night
- Sleep carries additional benefits to your overall health
8. Keep it spicy
Efficacy: Moderately Low
Cost: Low
Safety: Very
Pros: Easy, Tasty, Variety
Cons: Possible Minimal Side Effects
Do you appreciate a good salsa? Pour hot sauce on everything? If so, you’re in luck: pepper can help boost metabolism and lower your BMI. Now, you’re not going to see any miracles when you eat pepper, but the effects are there, so don’t be afraid to add a little spice to your life.
Peppers contain a substance called capsaicin, and that’s the ingredient that raises your metabolic rate. There are some “cons” to peppers for weight loss, though. Some people are sensitive to pepper and may experience heartburn or other side effects.
On the other hand, if you love the heat, why not add a bit of cayenne, black or other spicy pepper to your food? You’ll be adding flavor to your diet and may experience some great results!
- Peppers contain capsaicin, a natural chemical that can enhance weight loss
- The effects of pepper are small but every little bit helps!
- Some people may have a sensitivity to pepper, so start with small quantities
9. Follow a regular schedule
Efficacy: High
Cost: Varied
Safety: Very
Pros: Easy, Family-Friendly
Cons: None
Just as you crave routine in your day, your body craves routine in nourishment. Eating at regular times throughout the day can help you lower your BMI and boost metabolism.
When you were a kid, you were probably told that there were three meals each day: breakfast, lunch and dinner. However, studies show that you’ll lose even more weight when you eat as many as 6 times each day.
These don’t have to be full meals, and in fact they shouldn’t be. But snacks throughout the day will keep your metabolism going, and will ensure that you’re less likely to overindulge at mealtimes. Opt for healthy snacks like nuts, berries and even eggs.
- Eating more than three meals a day will help raise your metabolic rate
- Snacking throughout the day keeps your metabolism going
- Choose healthy snacks that will keep you feeling full and less likely to overeat at mealtimes
10. Don’t cut your calories too much
Efficacy: High
Cost: Free
Safety: Very
Pros: Inexpensive, Simple
Cons: Cravings
Often when people begin to lose weight, they cut calories. It’s possible that if you’ve got a slow metabolism you might have cut too many. This causes your body to think you’re in “starvation” mode, and it will react by holding on to calories as a reserve.
To get the right amount of calories to boost metabolism and lower your BMI, you should multiply your weight by 11. So if you weigh 200 pounds, you can aim for a 2,200 calorie daily intake.
Don’t cut calories below 1,200 per day, though. Doing that could actually decrease your metabolic rate by as much as a full 45%.
- Many times, people cut too many calories from their diets
- Doing this can be detrimental and actually cause you to plateau or gain weight
- Aim for a caloric intake that equals your body weight multiplied by 11
Conclusion
Some people are blessed with a naturally high metabolism. If that’s not you, you need to boost your metabolism. There are super simple ways to do this, whether you want to try weight loss supplements or just naturally burn calories more quickly. These ten tips will help you get started with faster weight loss today.