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Top 10 Metabolism Boosters

by Sara Ipatenco


A sluggish metabolism can cause you to feel tired and have a lack of energy. Simple lifestyle and dietary changes can boost your metabolism and give you more energy throughout the day. Analyze your exercise and eating habits and make a few small changes to begin feeling the benefits of a higher metabolism.

Eat Breakfast

Eating breakfast shortly after waking up will fill you up and give you energy as you begin your day, say Fitz Koehler and Rachel Laferriere, authors of "365 Ways to Boost Your Metabolism: Everyday Tips to Achieve Your Maximum Fat-Burning Potential." When you eat breakfast your body converts the food into blood sugar, which it will use for energy.


Stretching will wake your muscles up and get the blood flowing, according to Cynthia Phillips, Shana Priwer and Pierre Manfroy, authors of "100 Ways to Supercharge Your Metabolism: Get Your Body to Burn More Fat and Calories--Safely, Easily and Effectively." As the blood begins to flow more efficiently, you will have more energy and feel more awake.

Go Outside

Getting some exposure to the sun is an important way to boost metabolism, says Stephanie Tourles, author of "365 Ways to Energize Mind, Body and Soul." Getting 10 to 15 minutes of unprotected sun exposure promotes healthy skin and bones and will give you energy, says Tourles.

Include Protein In Your Diet

Protein speeds up your metabolism by giving your body the energy it needs to continue moving, say Koehler and Laferriere. When your body is lacking protein it cannot function properly and you feel tired and sluggish. Adding protein rich foods such as lean meat, chicken and nuts can speed your metabolism and give you more energy.

Get Some Exercise

Just moving around can boost your metabolism, says Tourles. Active movement for as little as five minutes will boost your energy level and begin to speed up your metabolism. Tourles suggests taking a hike, climbing stairs, doing squats or swimming as good exercises for energy.

Include Anti-Inflammatory Foods

Koehler and Laferriere write that including foods that reduce inflammation in your body will give you more energy and boost your metabolism because your blood will move more efficiently. Nuts, avocados, pumpkin seeds, sweet potatoes, asparagus, garlic, olives and wild salmon are all choices that Koehler and Laferriere recommend for their anti-inflammatory properties.

Eat Carbohydrates

Foods with carbohydrates break down in the body to give you energy, says Tourles. Including carbohydrate-rich foods in your diet will ensure that your body has enough calories to break down into energy. Tourles recommends adding beans, fruits, rice, whole grains, pasta and potatoes to your diet to boost your carbohydrate intake and increase your metabolism.

Add B-Vitamins

Phillips, Priwer and Manfroy recommend increasing your intake of B-vitamins to boost your metabolism. B-vitamins are crucial for converting foods into energy and are particularly important during sudden bursts of energy because they replace the energy that was lost. Good sources of B-vitamins include vegetables, seeds, fish, beans, egg yolks and meat, say Phillips, Priwer and Manfroy.

Eat Several Small Meals Each Day

Eating on a regular basis gives you sustained energy all day. Tourles suggests eating a small meal every two or three hours to keep your energy levels high all day. Eating often keeps your blood sugar regular, which prevents energy and metabolism slumps during the day. Tourles also writes that eating small meals takes less energy to digest, which leaves you with more energy to do other things.

Enjoy Something Spicy

Koehler and Laferriere recommend adding a few spicy foods to your diet to boost your metabolism. Foods with spices such as chili powder, black pepper and hot mustard aid your body in burning calories so your metabolism increases. Spicy foods cause a spike in your internal temperature, which causes you to burn calories faster and boost your metabolism.

References (3)

  • "365 Ways to Boost Your Metabolism: Everyday Tips to Achieve Your Maximum Fat-Burning Potential"; Fitz Koehler and Rachel Laferriere; 2009
  • "100 Ways to Supercharge Your Metabolism: Get Your Body to Burn More Fat and Calories--Safely, Easily and Effectively"; Cynthia Phillips, Shana Priwer and Pierre Manfroy; 2009
  • "365 Ways to Energize Mind, Body and Soul"; Stephanie Tourles; 2000

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.