From morning lattes to afternoon espressos and cups of filter coffee in between, coffee is the go-to morning beverage for many. For some, it’s a matter of habit — they’ve been drinking coffee since the day they ceased to be a morning person — while for others, it’s the knowledge that coffee contains caffeine, a stimulant that can reduce fatigue and increase alertness. But caffeine alone isn’t the only benefit of drinking coffee: many americans rely on it to jump-start their metabolisms.
Contrary to popular belief, coffee alone won’t turn your metabolism into an efficient fat burning machine. The caffeine may give you a temporary boost in calorie expenditure, but the effect is very short lived. Still, when taken in combination with regular exercise and a healthy diet, drinking coffee is one way to get a little extra out of your metabolic rate.
Drinking coffee increases metabolic rate and fat burning in the short term; according to a 2017 study, people who drank 4-5 cups of coffee per day burned significantly more calories than those who did not. The increase was due to the caffeine, and the effect may be greater in those who don’t normally drink coffee. Additionally, other studies have shown that drinking coffee can help people to stay in a faster state of metabolism for up to 36 hours before returning to a baseline metabolic rate.
Although coffee can help rev up your metabolism, you should be aware of the downsides. Too much caffeine can cause adverse side effects such as headaches, insomnia, and anxiety. Plus, many coffee beverages, such as lattes, cappuccinos, and Frappuccinos contain added calories, which can cause weight gain. If you’re looking to jump-start your metabolism, experts recommend adding coffee to an already healthy diet and exercise regimen.
Despite common misconceptions, drinking coffee alone is not going to magically jump-start your metabolism, but it can be a beneficial addition to a healthy, active lifestyle. Regular moderate intakes of coffee can help you to burn calories and increase your metabolic rate, but be careful not to overdo it. Talk to your doctor if you have any questions or concerns about incorporating coffee into your daily routine.
Exercise
Exercise is one of the most effective ways to jump-start your metabolism and maintain a healthy weight. According to a 2019 study, regular exercise can not only increase your metabolism, but it can also change the composition of your body’s fat cells and help you to lose fat more efficiently. Plus, it can improve your respiratory health and decrease your risk of developing chronic diseases.
Incorporating cardio and strength training into your weekly routine can make a big difference in your metabolic rate. For the best results, it is recommended to exercise for at least 30 minutes a day, four to five days a week. While it can take a few weeks for your body to adjust to a new workout routine, it will start to pay off once you settle into a regular routine.
If you’re looking to really jump-start your metabolism, HIIT or high-intensity interval training is a great option. HIIT is a form of exercise that involves bouts of high-intensity exercise followed by periods of rest. Working in this way allows you to burn more calories during your workouts and can increase your metabolic rate even when you’re not exercising. It’s also a great way to get a quick, but effective workout in, even if you only have a few minutes to spare.
Exercise isn’t just about burning calories, it can also help to reduce stress, improve your mood, and give you more energy. With regular exercise, you’ll not only be able to jump-start your metabolism, but you’ll also feel better physically, mentally and emotionally.
Healthy Diet
Eating a balanced diet rich in fruits and vegetables is another way to jump-start your metabolism. Eating healthy foods helps to keep your metabolism running smoothly, as your body needs to use energy to digest and absorb them. Plus, a healthy diet can help you to maintain a healthy weight and prevent chronic diseases. It is recommended to eat a variety of foods including plenty of fruits and vegetables, whole grains, lean proteins and healthy fats.
When it comes to boosting your metabolism, eating smaller meals more frequently is the way to go. Eating several small meals throughout the day can help to keep your metabolism running at a higher rate than if you eat the same number of calories in just 2 or 3 large meals. Additionally, it can help to reduce hunger and keep your energy levels steady throughout the day.
Eating a healthy diet can also help to reduce stress and improve your overall wellbeing. When your body is under stress, your metabolism can slow down and make it more difficult for your body to burn fat. Eating foods that are packed with essential vitamins and minerals can help to reduce stress levels and help you to feel better overall.
Eating a balanced, healthy diet is the key to jump-starting your metabolism. Eating regular, small meals throughout the day is the best way to keep your metabolic rate up and ensure that your body is getting the nutrition it needs. Incorporating healthy fruits and veggies, lean proteins and whole grains into your diet is essential to boosting your metabolism and feeling your best.
Supplements
While supplements alone won’t magically jump start your metabolism, they are a great way to supplement a healthy diet and exercise regimen. There are a variety of supplements available such as caffeine, omega-3 fatty acids, and green tea extract that can help you to reach your weight loss goals more quickly and efficiently.
Caffeine is found naturally in coffee, tea, and other foods, but you can also find it in supplement form. Consuming a moderate amount of caffeine can help to increase the breakdown of fat and boost your metabolic rate. It can also increase alertness and focus, making it easier to stick to a workout routine.
Omega-3 fatty acid supplements are also great for speeding up your metabolism. Omega-3s have been shown to reduce triglycerides, which can improve your metabolic rate. They can also reduce inflammation, making it easier for your body to burn fat efficiently.
Green tea extract is another great supplement for people looking to boost their metabolism. Green tea contains a compound called Epigallocatechin gallate (EGCG) which is believed to increase the breakdown of fat and help the body burn more calories. Additionally, EGCG can help to reduce inflammation and improve digestive function.
Although supplements alone won’t magically jump-start your metabolism, they can be helpful when taken in conjunction with a healthy diet and exercise routine. Talk to your doctor before adding any supplements to your routine to ensure that you are taking them safely and appropriately.
Vitamins and Minerals
Certain vitamins and minerals can have a positive effect on your metabolism. Iron is essential for energy production, so it’s important to make sure you’re getting enough through your diet or through a supplement. Vitamin B6 can help to convert food into energy, and Vitamin C is important for collagen production, which helps to support metabolism and reduce fat. Additionally, magnesium can help to increase your metabolism, as it is involved in many metabolic processes.
Vitamins and minerals can have a positive effect on metabolism, but it is important to get them through natural sources such as food when possible. Foods like eggs, wholegrains, dark leafy greens and red meat are packed with vitamins and minerals, and can help to ensure that you’re getting the nutrition your body needs to be able to metabolise food efficiently.
Incorporating a daily multivitamin and mineral supplement into your routine can also help to ensure that you’re getting enough vitamins and minerals. However, you should always talk to your doctor before starting any new supplement routine, as taking too much of certain vitamins and minerals can be harmful.
Vitamins and minerals can have a positive effect on your metabolism, but it is important to get them through natural sources such as food when possible. Taking a daily multivitamin and mineral supplement is an easy way to ensure that you are getting the essential vitamins and minerals your body needs. However, it’s always best to talk to your doctor before adding any new supplements to your routine.
