6 Ways to Boost Metabolism

How to boost your metabolism is a common question among dieters who are seeking any edge they can get to drop weight fast.

DRINK ICE-COLD WATER

ice-water

In 2003 German researchers discovered that drinking ice cold water increased metabolic rate by 30%.  The increase was shown to happen within 10 minutes and reached a maximum after 30 to 40 minutes.1  This would burn on average between 50 to 70 additional calories per day.  That may not seem like a lot but over time burning those extra calories add up.

VITAMIN D LINKED TO INCREASED WEIGHT LOSS

sun

Some studies have estimated that over a billion people worldwide are vitamin D insufficient. Vitamin D is typically supplied by sunlight but a lot of individuals do not get enough of the sun, especially depending on where they live. Vitamin D has many health benefits such as enhancing mood, increased cognition, immune health and bone health.

In a study by the University of Minnesota researcher Dr. Shalamar Sibley tested a group of 38 overweight men and women where their diets were restricted by 750 calories a day fewer than their estimated total needs. 2 Half of the group was supplemented vitamin D during the eleven-week trial while the other half did not receive supplementation.

The results showed a linear relationship between vitamin D and weight loss. The group that supplemented vitamin D lost half a pound more on their diet compared to the group that did not.  Besides being a supplement that supports overall well-being the science shows that is can help individuals lose more weight on a diet.

EAT IRON RICH FOODS

steak

Iron is an essential mineral for blood to carry oxygen in the body.  An iron deficiency can cause several problems in the body and even affect bone marrow. In one study researchers took twenty-one women that had iron deficiencies and had them supplement iron over 4 to 6 months.  Waist circumference, body weight, and body mass index were significantly reduced in those patients. 3 Foods such as red meat, pork, poultry, seafood, beans and dark green leafy vegetables are rich in iron.

BE MORE ACTIVE

Runners

This may be a no-brainer but with more and more people working sedentary type jobs where you sit at a desk all day it makes it difficult to burn many calories.  That’s why it is important to be more active outside of work whether it is going for a walk, running, strength training or playing sports, try to incorporate some more activities in your life that will help burn calories each day.  If you have time to sit and watch television then you have time to be more active.

GO ORGANIC

Organic Food

According to Canadian researchers that dieters that have been exposed to organochlorinated pesticides through food, water, and air showed relationships that can alter metabolic function and potentially lead to illness.  The study showed that individuals exposed to organochlorine compounds were more likely to lose weight at a slower rate than individuals not exposed to the compounds. 4 The toxins from pesticides interfere with the fat burning process which slows down metabolism and makes it hard to drop those pesky pounds. Organic food isn’t sprayed with pesticides so it is one less toxin that you are putting in your body.

COFFEE AND CAFFEINE

coffee

Caffeine is a known stimulant that can increase metabolic rate in individuals and coffee is a good source of caffeine. Studies show that increases in metabolism can range from 3 to 11%. 56 Which can average between 90 and 180 calories burnt per day. What’s even more important is that the increase in metabolism from caffeine seems to mainly target fat. 7

  1. Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., . . . Jordan, J. (2003). Water-Induced Thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019. doi:10.1210/jc.2003-030780 – https://www.ncbi.nlm.nih.gov/pubmed/14671205 
  2. The Endocrine Society. (2009, June 12). Successful Weight Loss With Dieting Is Linked To Vitamin D Levels. ScienceDaily. Retrieved May 3, 2017 from www.sciencedaily.com/releases/2009/06/090611142524.htm
  3. Aktas G, Alcelik A, Yalcin A, et al. Treatment of iron deficiency anemia induces weight loss and improves metabolic parameters. Clin Ter. 2014;165(2):e87-9. https://www.ncbi.nlm.nih.gov/pubmed/24770833
  4. Pelletier, C., Doucet, E., Imbeault, P., & Tremblay, A. (2002). Associations between Weight Loss-Induced Changes in Plasma Organochlorine Concentrations, Serum T3 Concentration, and Resting Metabolic Rate. Toxicological Sciences, 67(1), 46-51. doi:10.1093/toxsci/67.1.46. https://academic.oup.com/toxsci/article/67/1/46/1663433/Associations-between-Weight-Loss-Induced-Changes
  5.  Koot P, Deurenberg P. Comparison of changes in energy expenditure and body temperatures after caffeine consumption. Ann Nutr Metab. 1995;39(3):135-42. https://www.ncbi.nlm.nih.gov/pubmed/7486839
  6. Acheson KJ, Zahorska-markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980;33(5):989-97. https://www.ncbi.nlm.nih.gov/pubmed/7369170
  7. Acheson KJ, Gremaud G, Meirim I, et al. Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?. Am J Clin Nutr. 2004;79(1):40-6. https://www.ncbi.nlm.nih.gov/pubmed/14684395