No one's ever complained about having a high metabolism. The only problem is, it sometimes takes work to keep your metabolism high during the day, as many lifestyle habits and basic genetics can cause it to slow down. When the metabolism is slower, it can make you feel sluggish, and diminish your energy levels quickly.
As a certified health coach, I love working with people on having positive body image and more energy in the day, and it can often start with revving the metabolism throughout the day. Whether it's a physical impact, or just mental reassurance that your body is functioning optimally and just speeding through the day, having a faster metabolism can totally boost your confidence and wellbeing. Plus, when it doesn't need to involve exercise, which you probably already know will speed up the metabolism, it makes it effortlessly amazing. Of course, you can't spend every moment sweating it in the gym, so finding ways to keep it high throughout the day will certainly help. Here are 11 ways to keep your metabolism high that don't involve exercise (and who can resist that ridiculously good offer, right?).
1. Don't Wait To Eat Until You're Famished
"Think of your hunger and fullness on a scale from 1 to 10. When you are nearing the 3 range, your body needs food," says Elizabeth Ann Shaw, MS, RDN, CLT, over email with Bustle. "This way of thinking helps to provide the essential nutrients your body needs to keep your metabolism in tip top shape," Shaw adds.
2. Eat Complex Carbs For Fuel
"One of my biggest pet peeves is when clients think they shouldn't eat carbs! Carbs, especially complex carbs, are a great source of fiber, protein and b vitamins," says Shaw, who recommends adding carbs to a healthy diet in moderation to boost the metabolism. "A great quick and convenient option to fuel that tank: Dave's Killer Bread with lean protein and fresh veggies. This Italian sandwich is a great option that will leave you satiated, satisfied and totally content to bypass that vending machine mid afternoon," Shaw adds.
3. Eat Omega 3's
Tricia Williams, executive chef and founder of Food Matters NYC, explains over email with Bustle, that you should eat foods high in omega 3's, like salmon, walnuts, olive oil, and flax seeds, to speed the metabolism and decrease inflammation. Inflammation can cause it to slow down.
4. Eat Grains Earlier In The Day
Williams suggests eating whole grains earlier in the day, as you'll have more time to burn the calories off, just through basic tasks, such as walking home from work, and even just from breathing. A great option could be oatmeal for breakfast, for example.
5. Drink Green Tea
According to Liz Weinandy, a registered dietician at The Ohio State University Wexner Medical Center, "drinking green tea it has a slight boosting effect on the metabolism and this includes fat burning effect." However, "the caution is to drink it without sugar or other calories to negate the positive effects,' Weinandy says. "Green tea has other beneficial health properties including decreasing inflammation and has been associated with longevity," Weinandy adds.
6. Eat Small Meals
"Eat frequently throughout the day, and try to eat a combination of complex carbs (whole grains, whole fruits, beans and legumes and vegetables) with lean protein (lean meat, eggs, cheese, tofu) or nuts for maximum benefit," says Weinandy. "By eating smaller meals, more frequently like every 3-4 hours helps to give a bump up in the metabolism throughout the day," Weinandy adds.
7. Eat Resistant Starch
Weinandy says that studies have shown that "foods high in resistant starch like green bananas, plantains, cooked and cooled potatoes and beans, may increase feelings of fullness and increase fat burning especially when combined with protein." Plus, these foods are super delicious and versatile.
8. Eat A Protein-Packed Breakfast
Getting key nutrients first thing in the morning is a great way to give the metabolism a kick, says Keri Gans, MS, RD, CDN over email with Bustle. "Starting your day with breakfast may definitely help quick start your metabolism. It is important that it is a well-balanced meal, such as a Arnold® Sandwich Thins® Rolls, 100% Whole Wheat with avocado, tomato and scrambled eggs, so you don’t crash one hour later," Gans advises.
9. Drink Water
According to certified healthy lifestyle coach Liz Traines over email with Bustle, you can raise your metabolic burn just by drinking more fluids in the day. "64 oz/day is a good range," Traines says. Keep a water bottle with you at the office or on the go. You can also add fresh fruit or veggies to it to spice it up.
10. Get Lots Of Sleep
"Consistently healthy sleeping patterns are essential for ultimate metabolic function," says Rachel Wong, Sleep Research Specialist at OSO, over email with Bustle. It also helps regulate your appetite and cravings in the day. "Those who encounter common circadian disruptors, like improper sleep and eating habits, have a higher incidence of obesity, diabetes, and cardiovascular events," Wong says.
11. Have Probiotics
Whether you're having a probiotic supplement or you're eating fermented foods and drinks, like kombucha, kimchi, fermented vegetables, miso, Greek yogurt, and sourdough, probiotics will boost digestive health and keep your metabolism high and running strong throughout the day.
These simple tricks are easy to implement and can make a huge difference in your metabolic burn and gut health. Try them for yourself.