Drink more H2O
If you’re looking to speed up your metabolism, ensuring you get the proper amount of water every day is probably one of the oldest health tricks in the book, but not just because it keeps skin hydrated or helps prevent overeating. A small study in the journal Frontiers in Nutrition found that drinking water can actually lead to weight loss, possibly because it can increase metabolism. “It takes calories to process water, because everything we do takes calories,” says Lauren Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. “The more water, the more calories you need to expend.” She suggests aiming for around two liters a day, but the exact amount depends on your activity level and age. As a bonus, there are many other health benefits of drinking more water.
Start strength training
iStock/Jacob Ammentorp Lund
While nutritionists agree that there is no magic food to rev up your metabolism, getting enough exercise, especially the right kind of exercise, is key. Strength training two or three times a week can help build lean muscle mass. “A pound of muscle burns up to nine times more calories than a pound of fat,” says nutritionist Lisa Stollman, RDN, CDN. “Lifting weights is a great way to build muscle mass.” However, the point is not just to build lean muscle mass, but to maintain it. “As we age, we start to lose muscle,” says Pincus. “Strength training not only builds muscle groups to burn more calories, but also helps preserve them and prevent loss.” Check out these other nutritionist-approved ways to speed up your metabolism.