If you’re looking to boost your metabolism without surviving on salad or living at the gym, you’re in luck.
According to dietitian Jillian Kubala, these strategies – from simple dietary tweaks to smart spice choices – might help fire up your body’s fat-burning engine.
Increase your protein intake with whole foods
Eating more protein-rich, unprocessed foods helps your body burn more calories during digestion.
Protein requires more energy to break down than carbs or fat, making your metabolism work harder even when you’re just eating.
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Strength training is your metabolism’s best friend
Regular physical activity, particularly weight training, helps build muscle mass, which in turn boosts your resting energy expenditure.
The more muscle you have, the more calories your body burns, even at rest.
Don’t underestimate sleep and stress management
Getting 7–9 hours of quality sleep each night and effectively managing stress are key to maintaining a healthy metabolism.
Both factors influence hormone levels that regulate how your body uses energy and stores fat.
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Check for underlying health conditions
Metabolic issues, such as thyroid disorders, can silently slow down your metabolism and hinder weight loss efforts.
If you’re doing everything right and still struggling, it may be time to consult your doctor.
Chili peppers add more than just heat
Capsaicin, the compound that gives chili its spiciness, has been shown to slightly increase calorie burning and fat oxidation.
While the effects are modest, even 4 mg per day over 12 weeks led to a noticeable difference in fat loss in some studies.
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Cinnamon isn’t just for holiday treats
Both cassia and Ceylon cinnamon contain cinnamaldehyde, a compound that may enhance thermogenesis.
A daily supplement of 2 grams for 12 weeks has been associated with reduced fat mass, waist circumference, and improved blood sugar levels.
Ginger may help rev up your system
Ginger’s spicy kick comes from 6-gingerol, which may increase heat production in the body and reduce fat absorption.
Some research shows a decrease in weight and waist-to-hip ratio with ginger supplementation, though results are mixed.
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Turmeric is more than a golden spice
Curcumin, the active compound in turmeric, might support fat loss by boosting calorie burn and reducing fat cell development.
Studies have linked curcumin supplementation to lower body weight and improved blood sugar control.
Cumin is the quiet metabolism supporter
Though not as flashy as other spices, cumin might have metabolism-boosting benefits.
To small studies show weight loss improvements when cumin is taken with lime or mixed into yogurt, but more research is needed to confirm its effects.
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Saffron could be worth the investment
This luxurious spice may enhance weight loss when paired with exercise.
One study found that overweight women taking saffron supplements and exercising lost more weight and improved their metabolic markers, including blood sugar and cholesterol levels.
This article is based on information from Health.