I don’t think anyone’s ever wished for a slower metabolism.
Nah, we’re all looking for something to turbocharge our bodies’ abilities to burn calories all day long. A quick stroll down the vitamin aisle of a drugstore will tell you everything you need to know—nestled between the vitamin C tablets and the fish oil capsules are bottles of funky supplements like green coffee bean extract and conjugated linoleic acid slapped with a label that claims increased metabolic burning and practically promises weight loss.
The jury’s still out on whether those supplements truly work … but the good news is there is plenty you can do on a daily basis to help your body burn more calories. Keep scrolling for our five favorite metabolism-increasing lifehacks that you can do in the morning in order to burn more calories all day long!
1. Get your zzz’s
Are you getting eight solid hours of sleep every night? Probably not. One in three American adults doesn’t get enough sleep on a regular basis—and level of sleep deprivation can have a serious effect on your metabolism and your overall wellbeing. When you go too long without getting quality sleep, your body reacts by burning fewer calories in order to save your depleted energy levels. While your metabolism slows, sleep deprivation causes the hunger hormone, ghrelin, to increase and simultaneously decrease your body’s production of leptin, the hormone that makes us feel satiated and full. Basically, that means that you’re more hungry all day long, and you need to eat more in order to be satisfied.
While your metabolism slows, sleep deprivation causes the hunger hormone, ghrelin, to increase and simultaneously decrease your body’s production of leptin, the hormone that makes us feel satiated and full. Basically, that means that you’re more hungry all day long, and you need to eat more in order to be satisfied.
It’s crucial to get at least six hours of sleep every night if you’re trying to keep your metabolism healthy.
2. Do a HIIT workout
If you get enough sleep, start your day with a high-intensity interval workout. Really, any type of exercise is going to help your body burn more calories throughout the day because exercise encourages muscle growth (even cardio!). Muscles require more energy to sustain themselves than fat—so the more muscle you have on your frame, the more calories you’ll passively burn throughout the day.
But HIIT workouts, in particular, are better at increasing metabolic rate than other types of exercise. Because a HIIT workout is both aerobic and anaerobic in nature, it encourages your body to burn fat for fuel and use the glucose in your muscles for energy. As a result, the metabolism is elevated for the next 24 hours after a HIIT workout—which means you’ll reap the rewards of your super sweaty, but short, BBG workout all day long.
Because protein is more challenging for your body to breakdown and digest—it takes more energy to digest a steak than it would a green salad—it increases your body’s metabolic rate by 15 to 30 percent for up to two hours after eating. Plus, protein is dense, so it’ll make you feel fuller for longer than simple carbohydrates would.
Eat 20 to 30 grams of protein (that’s about a scoop of protein powder!) within two hours of waking for best results if you’re trying to speed your metabolism or lose weight.
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4. Add a little kick to your breakfast with hot sauce
Maybe that’s the reason Queen Bey has hot sauce in her bag: Capsaicin, the compound in peppers that gives them heat, raises your body’s internal temperature just enough to encourage your metabolism to rev up.
5. Order up some caffeine
You might want to consider adding a cup of cold brew to your protein shake. Caffeine is proven to increase your body’s ability to burn calories by up to 11 percent! And if you’re a fan of morning workouts, consider chugging a cup of joe before your next sweat sesh—drinking black coffee before exercise helps your body burn up to 17 percent more body fat.