Your metabolism is the mechanism which causes your body to convert food to energy. If you have a slow metabolism, your body burns fewer calories than it would if you had a fast metabolism, which may cause you to gain weight. However, just because your metabolism is slow now doesn’t mean it has to be that way forever.
Regular exercise is one of the best ways to boost your metabolism, but it’s not the only thing you can do to get your body to burn more calories. Here are six ways to speed up metabolism without exercise:
Consume Omega-3 Fatty Acids
Omega-3 fatty acids, which are found in fish and certain other foods, help regulate your metabolism and may help reduce your body’s resistance to the hormone leptin. Leptin helps to suppress your appetite by signaling to your brain that you’re no longer hungry, and it’s also linked to the rate at which your body burns fat. You can boost metabolism without exercise by consuming more of these essential fatty acids.
Try to consume 1000-2000 milligrams of omega-3’s per day to get the full health benefits. If you’re not able to get that much through your diet, you can also take fish oil or flaxseed oil supplements.
Drink (Lots of) Green Tea
Green tea is a great way to boost your metabolism without exercise because it is rich in catechins, an antioxidant that is believed to improve fat oxidation and your body’s production of energy from digestion. Essentially, that means it can help you burn more calories while you digest. Research suggests that drinking five eight-ounce cups of green tea every day could help you burn up to 90 additional calories. And if you don’t feel like sipping from a hot mug of tea all day, you can always drink iced green tea.
Stand Up During the Workday
You burn about 50 more calories per hour standing versus sitting, so if you work a desk job, one way to speed up your metabolism without real exercise is to stand up as much as possible during the workday. If you don’t have the budget or space for a standing desk, you may be able to build an inexpensive raised platform to set your laptop on. You could also try to boost your metabolism without exercise by replacing your chair with a stability ball. While you’ll still be sitting, you’ll be actively balancing, which engages lots of small muscles and helps you burn more calories.
Eat High-Fiber Foods
Fiber is indigestible, so when you eat high-fiber foods, your body has to expend more energy (i.e. burn more calories) during the digestion process, which is how it boosts your metabolism without exercise. Additionally, fibrous foods may take longer to chew and keep you feeling full for longer. Men should try to get 38 grams of fiber per day, while women should aim for 25 grams. Examples of foods that are rich in fiber include wild rice, whole-wheat pasta, lentils, and beans.
Get a Good Night’s Sleep
Sleeping won’t actually increase your metabolism (in fact, your metabolic rate drops by about 15% during sleep). However, failing to get enough sleep can cause a decrease in metabolism. Research has revealed that sleep deprivation is linked to a decrease in your levels of leptin, the hormone that helps suppress your appetite. And while your leptin levels decrease, the levels of another hormone called ghrelin increase. High levels of ghrelin signal to your brain that you need to eat, which may cause you to consume more calories than you need.
To help boost your metabolism without extra exercise and keep your weight loss efforts on track, try to get at least 7-8 hours of sleep every night.
Consult a Doctor About Metabolism Boosters
While a healthy diet and exercise are the first steps towards speeding up your metabolism without significant exercise and diet changes, sometimes it isn’t enough. If you have a sluggish metabolism and have been struggling to lose weight, it may be time to talk to a medical weight loss doctor. After learning about your medical history, Diet Doc’s licensed weight loss professionals may prescribe a metabolism supplement. When used as part of a customized weight loss program, these supplements can help you burn more calories and maintain a healthy weight.