How to Boost Your Metabolism

In this blog, I am going to teach you how to boost your metabolism.

And no, it’s not from drinking a detox diarrhea tea.

Or by wearing a waist trainer.

Or by starting your day by chewing on a lemon while in an ice bath.

So if you’re looking for one of those magic pills or shortcuts, you are in the wrong place.

Stick around if you are looking for some real ways to boost your metabolism and burn more calories each day!

Let’s start here.

WHAT IS YOUR METABOLISM?

Metabolism: “The chemical processes/changes that take place in a cell or an organism.”

This means things like cell growth, cell repair, synthesizing proteins from amino acids, creating red blood cells, building glucose, etc., are all part of your metabolism.

METABOLIC RATE

You may have said, “I wish I had a fast metabolism like when I was 18.” Or “I wish I was like Johnny, who has such a fast metabolism. He can eat anything!”

What you are most likely referring to is a Metabolic Rate.

Your Metabolic Rate, simply put, is the rate you burn calories.

And before we dive in deeper, let me tell you that your metabolism isn’t broken or needs to be “reset.” 

If you truly feel something is off with your metabolism, please go to a doctor to get a professional's opinion. Do not let a fancy Instagram ad from 21 Issac the Influencer talk you into buying something you don’t need.

Okay, so back to it. Your Metabolic Rate is broken down into 4 components:

- Basal Metabolic Rate (or BMR)

- Non-Exercise Activity Thermogenesis (or NEAT)

- Exercise Activity Thermogenesis (or NEAT)

- Thermic Effect of Food (or TEF)

Let’s dive a little deeper…

Basal Metabolic Rate (BMR) - also known as your Resting Metabolic Rate (RMR) is the number of calories you burn as your body functions (performs daily, surviving bodily functions) – Breathing, Seeing, heart beating, etc.

Basically, it’s the calories used to keep you alive/if you were to stay in bed all day.

Non-Exercise Activity Thermogenesis (NEAT) - the number of calories you burn that is not direct, prescribed exercise. From any and all movement outside of your workouts – Walking, fidgeting, standing, blinking, etc. 

Thermic Effect of Food (TEF) - the number of calories you burn through digestion. When you eat food, your body must expend some energy (burn calories) to digest, absorb, and store the nutrients in the food you've eaten.

Exercise Activity Thermogenesis (EAT) - the number of calories you burn through planned and prescribed exercise – Weightlifting, barre, pilates, yoga, running, cycling, swimming, etc.

Now your BMR is the only thing out of these 3 that is out of your control when it comes to impacting your metabolic rate. Yes, there are other factors like your genetics, age, and any possible medical conditions, but you can still improve your metabolic rate by making some changes to your NEAT, EAT, and TEF!

HERE'S HOW:

Let’s start with changes you can make to your NEAT.

Get More Daily Movement

Simply put, walk more.

Get more steps.

By moving more daily, you are burning more calories meaning you have a higher metabolic rate.

Most people underestimate how much increasing their steps and daily movement outside the gym can impact their fat loss and overestimate how much their gym sessions will. However, getting more movement outside your prescribed exercise will have a more significant impact than what you do in the gym.

Think about it. If you train 3-5 hours a week, and let’s say you are getting roughly 8 hours of sleep a night, what are you doing for the other 107-109 hours during the week?

Start walking more and aim to get 7,000+ steps a day!

Exercises 3-5x a Week

Now, even though I hyped up increasing your NEAT and getting more steps in, still make sure to get some strength training and exercise multiple times a week.

Strength Training is going to be optimal for boosting your metabolism.

Why?

Well, outside of these reasons as it will enhance the quality of your life, improve your mental health, improve your bone density, increase your balance, and much more.

It will also help you build muscle. 

Strength training builds muscle. Since muscle is more metabolically active than fat, having more of it will help you naturally burn more calories, i.e., increase your metabolism.

Also, as you are getting stronger with your training and gaining muscle, you are going to lift more weights, get faster, and move more overall, meaning you’ll be burning more calories throughout the day.

SIDE NOTE: Just because strength training may be “optimal” to build muscle doesn't mean other ways of exercise won’t be beneficial.

At the end of the day, what is truly “optimal” is being consistent with whatever you do for exercise. SO if that means doing pilates, bare, HIIT Class, Cycling, Zumba, Peloton, etc., then do that. 

Being consistent with one of those will always win over being inconsistent with something else.

Eat Ya Dang Protein!

Protein has the highest thermic effect on food.

What does this mean?

It means by consuming more protein, you burn more calories during the digestion process vs. carbs and fats.

If you are someone who has been struggling to hit protein, this can have a significant impact on things.

Aim to get about .7 grams of protein per pound of your goal body weight!

BUT THAT’S NOT ALL!

Protein is also the main macronutrient that helps with muscle building. So on top of your strength training and now eating more protein to build more muscle, your metabolism is going to go wild! ;-)

Be sure you go read my blog to learn How to Increase Your Protein Intake, so eating ya dang protein becomes a whole lot easier!

Conclusion

That is it.

Those are the answers on how you can truly boost your metabolism!

I’m sorry (not really) to say there is no magic pill or secret formula to help boost your metabolism.

But control what you can control.

Addressing these tips above (Move More, Build Muscle, and Eat Protein) are the sexy ways to boost your metabolism, and so can Donkey (from the movie Shrek) like energy throughout your day!

- Kevin

As I Am