October 7, 2022

Natural Metabolism Boosters by Angelena Riggs

Whether you are looking to burn fat or gain lean muscle follow these tips to naturally boost your metabolism.  Stay consistent and you will start to see the results in as little as 2 weeks.

Eat enough of the right foods- Focus on eating whole, nutrient dense food.  Make sure you are eating lean protein, plenty of veggies and fruits.  Steer clear of processed foods that offer no nutrients, they are bad for your waistline and metabolism.

Eat your breakfast- Start off your day right and eat a well rounded breakfast: eggs scrambled with your favorite veggies on a piece of sprouted grain toast and some fresh berries.  This sets you up for a successful day.  Also, down one glass of ice cold water before your first bite.

Eat throughout the day- Make sure you have 3 meals and at least two snacks planned for the day.  Eating at regular intervals, every 3-4 hours, keeps your metabolism burning and will ensure that your body doesn’t break down that hard earned muscle for energy.

Lift weights- Lifting weights helps to build lean muscle.  Lean muscle takes more energy to maintain than fat, and for every pound of lean muscle you build your body will rev up your metabolism to maintain that muscle.  Challenge yourself beyond those 3 and 5 pounds and watch your body change!

Add HIIT to your workouts- High Intensity Interval Training (HIIT) is adding short bursts of high intensity moves, like sprints or jump squats to your low intensity steady state workouts, like weight lifting.  This gets your heart rate up and then forces your body to recover many times during your workout.  The benefits continue even after your workout is over, you burn more fat and calories for up to 24 hours.

Stay hydrated- At a minimum you should be drinking half your body weight in ounces.  For example a 150 pound woman should at least drink 75 ounces daily.  Add don’t forget to drink extra during your workouts!

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living (www.OnFireFitnesspt.com), an NASM Certified Personal trainer and Fitness Nutrition Specialist. Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on Facebook and Twitter.

How to Boost your Metabolism by Helen Agresti, RD


Boost your metabolism with these easy tips:

1.  Say good morning to your body. Drink at least 8 oz. of water when you wake up.  Water purifies the body and makes for a more favorable environment for nutrients to be absorbed.

2.  Eat a well-balanced breakfast. Your first meal of the day should include protein, carbohydrate, and fiber. Keep variety and timing a priority. We don’t eat the same thing for dinner every night. Why do we eat the same thing for breakfast everyday?  Give your metabolism a boost by eating within an hour and a half of waking up.

3.  Make time for lunch. Fueling our engines every 3-4 hrs with real food is essential to our metabolism. We’d never allow our cars to run on the wrong type of gas or on empty. Avoid convenience foods and map out your healthy meals and snacks.

4.  Distribute your calories evenly throughout the day. Waiting until the evening hours to consume the majority of your calorie needs increases insulin levels, promotes fat storage, and results in weight gain. By the end of the day, our metabolism slows down and doesn’t burn calories as efficiently.

5.  Add some spice. Cayenne pepper, ginger, and dark mustard are just a few of the many spices that kick the metabolism into high gear. Their thermogenic effect naturally raises the metabolism and can burn up to 50 calories per meal.

6.  Increase your lean body mass. We have the ability to increase our lean body mass.  Incorporate weight or resistance training into your workout routine 2-3 times per week. The more LBM you have the higher your metabolism is at rest.

7.  Sleep well. Not getting enough sleep will slow down our metabolism. It can lead to a ravenous cycle of overeating. When we’re tired we don’t want to cook which leads to poor food choices. Try to sleep 7-8 hours a night. In turn, this will increase your leptin hormone level which communicates with the brain when you’re appetite is satisfied.


Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti and on the web www.pronutritionconsulting.com.