Nutrition Week 2024: Stuck with low energy and weight gain? Simple tips to rev up your metabolism

How to boost metabolism: Eat lean meats, fish, eggs, beans, and nuts to boost metabolism. Protein requires more energy to digest, increasing calorie expenditure during digestion (Image: Canva)

Do you feel sluggish and find yourself gaining weight despite eating right and exercising? Maybe you’re struggling with low energy and persistent fatigue. These could be signs that your metabolism isn’t working as efficiently as it should.

Metabolism refers to the biochemical processes in your body that convert food into energy. When your metabolism is functioning optimally, your body burns calories efficiently, regulates blood sugar levels, and supports vital functions such as hormone production and immune response.

According to the Centers for Disease Control and Prevention (CDC), having a robust metabolism is vital for maintaining a healthy weight, supporting energy levels, and managing your health.
Simple natural adjustments can greatly improve your metabolic function, says Dietician Jyoti Khaniojh of Max Super Speciality Hospital, Patparganj.

She shares some practical tips that may help speed up your metabolism:

Exercise: Practice both cardio and strength training exercises to build muscle mass and increase your resting metabolic rate, which helps you burn more calories at rest.

Protein intake: Eat lean meats, fish, eggs, beans, and nuts to boost metabolism. Protein requires more energy to digest, increasing calorie expenditure during digestion.

Green tea: Drink green tea for its catechins and caffeine, which can enhance metabolic rate and increase fat oxidation.

Meal frequency: Eat smaller, balanced meals throughout the day to keep your metabolism active and prevent energy dips.

Sleep hygiene: Prioritise good sleep hygiene to prevent a slowdown in your metabolism. Adequate rest supports a healthy metabolic rate.

Hydration: Drink water to temporarily boost metabolism by increasing energy expenditure as your body processes the water.

Balanced diet: Avoid extreme calorie restrictions that can slow down your metabolism. Aim for a balanced diet that provides adequate nutrients and energy.

Cold water: Drinking cold water might slightly increase metabolism as your body works to warm it up, though the effect is modest.

Spicy foods: Add spicy foods like chili peppers to your diet. These can temporarily boost metabolism due to capsaicin, the compound responsible for the heat.

Intermittent fasting: Some people find that intermittent fasting helps regulate metabolism. This approach involves cycling between eating and fasting periods, which can improve metabolic health and promote fat loss.