How to Increase Metabolism

This great article from Sheri Strykowski about metabolism boosting foods  and how to increase metabolism that is sure to have you nodding your head in agreement but there are a few that will probably be new to you as well.

Here are 10 metabolism boosting foods that will increase your metabolism and help you lose by boosting metabolism

metabolism boosting foods

I have made comments in bold just to highlight some of my own opinions on how to increase metabolism. 

Stoke your metabolic fire and burn calories faster with diet-friendly foods and beverages. Post this list on your fridge next to the photo of you in your “skinny jeans” and make a copy to bring with you the next time you shop for groceries. Just remember: Calories count, portion control rules and there’s no substitute for a well-balanced diet and regular exercise. So get moving!

How to Increase Metabolism

1. Water – A new study seems to indicate that drinking water actually speeds up loss and is a great way how to increase metabolism. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!

Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time.

2. Green Tea - Studies show that green tea extracts boost metabolism and may aid in loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among -conscious celebrities.

You may Have already seen my green tea articles but this may be one really fantastic herb and it tastes nice too!

3. Soup – Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed a n average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

I used to joke that soup is not a meal but it really does fill you for very few calories and remember that when you eat a food with a lot of taste it really will satisfy.

4. Grapefruit - The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes loss and boost metabolism. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

Grapefruit, because of the soft peel is a nice alternative to an apple of orange and study after study of the last 30 years has shown that it can really help burn fat.

5. Apples and Pears - Over women who ate the equivalent of three small apples or pears a day lost more on a low-calorie diet than women who didn’t add fruit to their diet, according to re searchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

6. Broccoli - Study after study links calcium and loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this -loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.

7. Low-Fat Yogurt - Dairy products can boost loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of -loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

As far as superfood go Yogurt is right there. It includes calcium, protein and a ton of other nutrients as well as good bacteria and probiotics for you digestive tract.

8. Lean Turkey – Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

With the price of chicken going up and up these days Turkey has become a great alternative. Remember that Turkey is a little tougher than chicken and the taste is a little different but it is not just for Thanksgiving and Christmas anymore.

9. Oatmeal - This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber.

For many years now Pro Bodybuilders have relied on Oatmeal as a staple of their breakfast, it is amazingly high in nutrients.

10. Hot Peppers - Eating hot peppers can speed up and boost metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Metabolism Boosting Foods

Here’s how these 10 fat-blasting superstars help you lose and how to increase metabolism.

how to increase metabolismEach of these healthy -loss boosters fills you up and keeps you full longer on fewer calories.

how to increase metabolismWater-rich fresh fruits, veggies and soup dilute the calories in your food and allow you to eat more without breaking the calorie bank.

how to increase metabolismHigh-fiber fruit, vegetables and nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.

how to increase metabolismLean meat boosts metabolism and burns calories because it take more energy to digest than other foods.

Another Good way how to increase metabolism is to try a new diet that cycles your calories with some on day and other days off of your diet. This is a new style diet that works great, the name, Fat Loss 4 Idiots. Check out the review that I have done of the diet that is really built to boost metabolism.

metabolism boosting foods

Sheri Strykowski is a freelance journalist who specializes in health, fitness and lifestyle. Her articles have appeared in The Chicago Tribune, Lerner newspapers and National Safety Council publications. Tell us all your Metabolism Boosting Foods in the comments below.

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  1. Bella Diamond says

    Having metabolism helps you lose . Also, if you go into cold water in the shower for 30 seconds each night (or more) if helps you lose fast! excer

    • lord of the flies says

      Really? “Having metabolism helps you lose “? I should think it shows your alive. Does anyone read what they write anymore.

      • Angie says

        Really? Do you? It’s “you’re,” not “your.” Actually, the whole point of the article is increasing metabolism, not being criticized by the grammar police, but since you started it…

  2. Socflww says

    Aoccdrnig to a rscheearch at Cmabrigde Uinervtisy, it deosn’t mttaer in waht oredr the ltteers in a wrod are, the olny iprmoetnt tihng is taht the frist and lsat ltteer be at the rghit pclae. The rset can be a toatl mses and you can sitll raed it wouthit porbelm. Tihs is bcuseae the huamn mnid deos not raed ervey lteter by istlef, but the wrod as a wlohe.

  3. Tim Moore says

    what a lot of responses!..i too am having troubles ..Sciatica nreve, can hardly stand now..i used to walk on the machine at home , but now that is hard..i am looking for foods to boost Metab, and i will try trouble is once i get home,i like to nibble on everything!..i guess its the willpower..

  4. Rabbit Lab says

    Thank you for this informative article.

    I am 32 and 170cm (5’7″) and I gained 20kg (44lbs) in 10 years. The belly fat I have started to disturb me lately and a month ago I started to read and watch anything about -loss on your own. For the first time in my life I started to change my habits to lose .

    Three weeks ago I was about 85kg (187lbs) and I started to regulate my eating habit.

    Two weeks ago I was about 84kg (185lbs) and I started to give importance to the calories and foods I eat.

    A week ago I was about 82kg (180lbs) and I started one-hour-walking every evening at a pace of 3.5mph.

    Today I am about 81kg (178lbs) and I still have long way to my ideal 65kg (143lbs) as in 10 years ago.

    Finally I am not considering this change as a temporary-phase of my life. I am doing this change and I want to stick with this change through-out my life.

    Wish me luck :)

    • tiredmom says

      Good luck ! It is hard to change our life styles. It can happen , I think with your determination you will go well. Keep up the good work! :)



  6. Grace Boza says

    Good information that I have learned today, I can add some of them to my list. Losing should be fun and exciting. I have been eating Hot Peppers but I do not know that it burn more calories from the body, I eat it just to make food taste good, but now I know the benefit of it. There are lots of diets out there most people don’t know about, they do work great in losing , boost your metabolism; Burns fat and flush toxins out of the body, reduce blood sugar, and lowers cholesterol levels. I have been consistently shedding off pounds and having fun eating African Mango fruit and I would like to bring the idea to you folks. Why not try African Mango diet?

  7. says

    Great info that I can add to my menu. Losing should be fun and exciting. A lot of diets are boring and most people don’t follow through with their program because its not fun and most of the time, lonely.
    I have been consistently shedding off pounds and having fun eating!! the secret is to have mouth watering dishes and recipes. Be creative. Remember, health and wellness is a lifestyle and not seasonal. Thanks

  8. says

    Excellent article. I have found that eating spicy foods in small amounts throughout the day can really help burn the fat. It’s more about controlling the hunger pangs and limiting the calories, so keep a really hot chilli in the fridge and snack on it cold (a few spoonfuls is enough to kill hunger) or if you fancy heating up food to eat then vegetable curry is a superb meta-booster.

    All the best … Col :-)

    • Ash says

      So I have read all the posts, great advice. I’m looking for the best way to boost my metabolism and I’m thinking it might be trianing?? I started on a health kick late January. Cut out the fast foods that I was eating twice a day, yes I was really unhealthy, but wait it gets worse!! (Or may be possibly better) I started moving as the only exercise I was getting was half hour a day walking the dogs. Now I run 5 km 3-4 times a week. I also quit smoking 5 weeks ago. I was smoking a pack a day for about 16 years. I needed to quit as I was finding running and breathing almost impossible–WHEEEZZZEEE-. So at fisrt with healthier eating, cutting out the toxic fast food, exercising I was dropping the pounds. I started at 130lbs-goal 110lbs (I’m only 5’1). Since I quit smoking I have not been able to drop a single pound. Ive started gaining. I’m still exercising, running as well as walking the dogs. I count my calories, overdose in Vit C, try to keep active, no more junk food.. I cant think of anything else I can do. Maybe training is the ways to go ?? I think that it was smoking and bad eating habits that really messed up my metabolism, I dont know if I can ever repair it, feeling a litttle hopeless

      • lizS says

        Have you had your thyroid checked? Apparently it is pretty common in woman, some of the symptoms are cold feet and hands, unexplained gain, constipation, sluggish/ lack of energy and sore muscles. Might be worth looking in to. Also, it said that it was nearly impossible to loss with a hypoactive thyroid.

      • Rochelle says

        Smoking definitely boosts ur metabolism yes it’s bad for you but that it why you are gaining I knowi am a smoker and when I quit a year ago I gained 20 lbs so I started right back smoking cigs and I haven’t gained a lb since :(. But now I am thinking of quitting smoking again … But I’ll def be eating/drinking more metab boosters before I quit my cigs again cause I def do not want to gain any

  9. Mark Thomas says

    been reading the information and many of the responses……myself, a former Marine but now seeing considerable grey in the beard (been out of uniform since ’93). I am also pushing close to 50, while my knees, back and ankles are nearly worn out and in rough shape. Growing up, my metabolism was in in overdrive, until I hit 30, then came to a screeching halt. Having spent 10 years in the military, I know about the benefits of excercize, but find myself physically incapable of doing any strenuous workouts due to the bodily aches and mobility pains. I am also a chunky 250 lbs. This year I intend to start walking (I cannot run, my ankles will not permit it any longer) to shed that poundage. I am also at risk of diabetes and high blood pressure. I want to see my son and daughter graduate High School (former is 16, latter is 5).
    Thanks for the tips in this article. It is well past time I re-motivated myself and get back into decent shape.
    For those of you who are much younger than I, a word of advice…no matter your body type, or current (it will fluctuate as you get older), just be happy with who you are and do not let others put you down for the way you look. It is far better to be comfortable being you than to try to fit into the image others expect you to have. You will be happier that way. There is more to life outside of school, and it is easier to live when you are a happy person who is happy with who you are.

  10. jessa says

    Hey I’m a college student. in 5’6 137 pounds. I’m a full individual. Im rarely get time to eat properly bc of work n school. N I’ve recently became so desperate to the point where i decided to take zantrex 3. I risked my life, the pills gave me such a rabbit heart beat; i thought i was dying. what are ways that I can lose safely?

    • says

      Cook up a big batch of oatmeal, portion out of it for daily use in the microwave, its much faster and there isn’t any reason why 2 minutes for breakfast, or any meal should be impossible, when you have the time, make a large bowl of salad cut up in the fridge, boil some eggs and keep hard boiled eggs on hand to chop one up and put in the salad when you’re in a hurry. Putting your heart at that kind of a risk could cause more problems for you well after you have lost the .

    • michelle says

      You might also want to consider seeing your doc and get yourself to a nutritionist. You may already be at your ideal , at that height. Losing too much could put your health at risk as well.

    • chris says

      Food can not increase your metabolism. No matter what you hear. The only way is to increase your physical activity. Having tone muscles is the key. Take a look at what they are proposing in this article. dinking water? well duh, you drink more water and less calorie drinks, you feel full and do not eat as much. This is why you lose . Think these steps through before falling for this myth. only exercise will increase your metabolism.

      • Aisha says

        But we all know that the combination of physical activity and healthy eating is what helps to build strong muscles, which in turn increase metabolism for loss. So, it is a combination and a cycle. I do not think that the article is saying to eat these foods and you will not have to exercise, it is simply giving you an idea of the foods you can eat with your exercise routine.

    • Michael Pothier says

      I am on Kevin Trudeau;s loss program. before I really start on his program I undergo a candida yeast cleanse which I am almost finished. Next will be a liver detox program and fnish up with a haevy metal cleanse.. As part of this I cut out white sugar completely and replaced this with natural unprocessed cane sugar, honey, maple syrup. coconut sugar and the like. He recommends raw unpasteurized milk. Not legal in canada and so unavailable. Organic milk the next best thing. Regular milk comes from cows fed hormones to increase production and land that has been sprayed with chemicals and fertilizers. Fruit juices you buy in the store have been boiled destroying enzymes. These juices also have incresed sugar content. Chlorine in the water has a negative effect on the thyroid which affects gain or loss. I have given up pop completely. One small can contains 10 teaspoons of sugar. I juice organic fruits with a juicer. So in giving up your beer belly you have to give up things which are bad for you. There are many other parts to his program. I have no connection to kevin If you are interested go to Natural cures on the web and buy his book. The first difficulty is to START – break you own inertia. If you want changes YOU will have to change .

    • Michelle says

      I’m wondering if the Zantrax-3 worked for you? I used to take something with Ephedra a long time ago and loved the results. Did it work for you?

  11. Over Weight says

    I am 14 years old, and extremely over . I am 5’3 and a half, and weigh 167 pounds!! I have tried dieting but it doesn’t work for me, also work out videos get to extreme for me. Am I really hopeless! My school makes fun of me, and all i want to do is die! Any dieting tips or workout routines i can do?
    Anyways thanks for reading, and if u have advice thanks for that too.

    • Gwen says

      I just want to let you know that your not alone. Millions of people are having issues with their . I hate to say it but half of America is over :( Don’t look at it as dieting. Look at it as a life style change. Here’s what you can do. You need to change the way you eat or drink things. If you eat chips switch it with some celery if you eat doughnuts switch it with yogurt. You don’t have to starve your self, just switch what you eat and KEEP MOVING!! Drink lots and lots of water!! If you drink soda get rid of it. Do not even drink the diet soda that’s worse!! Just drink water or protein shakes. You will see yourself change for the better and you will fell tons lighter and happier. You will love yourself even more!! Hope this helps you :) GOOD LUCK!!!!!

    • gallo says

      ur gonna have to work out if u wanna lose the . theres really no there way. eat right such as listed above and do fun workouts. like maybe play baseball with ur friends for 2 hours or ultimate frisbee. even joining a sport at ur school will help a lot.

    • cruzin says

      ive seen a lot of comments posted by younger people about the extra they carry, n how their not as tone as their buddies. its a simple problem… ur to young, some people mature at different rates. it is just physically impossible to build muscle and burn baby fat when the person has not gone through the hormonal changes of puberty that release testosterone n other chemicals that facilitate these changes. i had these problems myself when i was young even exercising 3-4 times a week i still couldnt lose . then at 17 (later than all my friends), i grew into myself; muscle tone developed as baby fat melted away. to make it simple if u dont have curly hair u know where, dont sweat the extra pounds

      • di says

        90%of it is diet.. u can work out all day long but if you continue to eat like there is no tommorow you WILL NEVER LOOSE WEIGHT

    • rachel says

      dont let anyone get you down. i use to be teased and wanted to die im now in my late 30s i have lost .i dance and use a pilates band over the door.and i can see myself slowly shrinking.i didnt want to get a gastric by just need to be more active,take a bike ride or a walk.and start small and build ur way up.always swimmiing is fun and you get exercize also.,,good luck.

    • says

      It basically does come down to more exercise and cutting some of those gaining foods, aim low so that you aren’t constantly getting depressed over it. Try to lose just a few pounds a week, if you have a snack or something you will end of feeling guilty over, forget about it, it doesn’t mean you can’t still do this, just turn around and continue to try. Bicycle, I see alot of kids doing that, it’s good exercise. When you cant do that, get a good book to read to keep your mind off snacking. Try to stay away from the tv, every other commercial is usually for food, it’s just a reminder. good luck to you

    • Lisa says

      The wii fit is a great way to exercise and fun too :) oh and it will you and set up your own loss goals, it also tells you how long you’ve been exercise for plus a calorie count that tell you how many calories you have lost after one and all exercises in that day and it stores that information on your wii fit profile

    • Terry says

      Don’t let this get you down, you can get to the fitness level you want. I couldn’t agree more with Gwen, she is 100% right, dieting doesn’t work, you have to change your lifestyle. I can think of two times previously that I have really focused on my diet and exercised regularly and the pounds came off. One thing you can do is eat smaller meals four or five times a day instead of the traditional breakfast, lunch and dinner. That might be hard to squeez five in if your in school but you could probably do four. I have recently tried to get back on the wagon and lose and I walk in the evenings. I don’t know how if your area has any good places to walk, I go down to a local high school. One thing you need to understand, you really have to roll up your sleeves and do some work. Stay active, walking, running, biking or something else you enjoy and do a lot of it. The other thing is, you can’t eat garbage. You have to eat healthy and you have to do it all the time. This might require looking into some healthy recipes and making them seperate from what others might be eating. Make enough so you have leftovers for lunch or meals. It takes some time and effort and while your making a meal or cleaning up after yourself, you might wonder if it is worth it, but it is. If you can make these changes, you’ll lose .
      Good luck.

      • Finno says

        Thanx man. Basically,u need to cut down on carbs consumption which is common in junk foodsand boost protein,vitamiins supplement fresh water intake. Finally impement with mild morning exercise. VoilaL

    • Melissa says

      I am 14 years old, and extremely over . I am 5’3 and a half, and weigh 167 pounds!! I have tried dieting but it doesn’t work for me, also work out videos get to extreme for me. Am I really hopeless! My school makes fun of me, and all i want to do is die! Any dieting tips or workout routines i can do?
      Anyways thanks for reading, and if u have advice thanks for that too.

      Hey, just to let you know, you are NOT extremely over . I can tell just by comparing your height and to myself. At 14 years old, it can be quite unhealthy to “diet”. What you should be concentrating on is not limiting the amount of food you eat, but keep eating full, hearty meals. However, try to keep the contents of those meals healthy. Fruits and vegetables are a must, and drink lots of water. Rice is always good, also brothy soups, and sandwiches too. Try to eat foods that are healthy, but filling. Don’t hold yourself back from eating when your hungry. Eat small, healthy snacks throughout the day. Also, I have the same problem with workout videos. They’re really tiring, so what you should start to do instead is just do some basic exercise as often as you can. 20-30 minutes a day really helps in the long run. Do stretches, take long walks, do jumping jacks, and maybe take up yoga. Don’t overwork yourself, because in my opinion, under looks worse than chubbiness ever will.
      As for people making fun of you… well, what you need to do is find people, friends, that don’t give a flying fuck what you look like. If they care what you look like, then they’re not real friends and they don’t deserve you.

      YOU ARE BEAUTIFUL. Remember that. The things people say only have the power you give them.

    • Gigi says

      I did the same thing when I was 14. I was determined to loose . I moved to a new home in the summer before 10th grade and I knew, NO ONE. DETERMINATION is what drove me. I had no friends before I moved and none when I got there. People teased me in the school I was at in the 9th grade, but not anymore. I ate steak, everyday after school and I did exercises in my bedroom every night. Steak was a huge protein boost and water.
      Pick something that will have lots of protein, not fat and that will fill you up. Volunteer during the summer, that is what I did. You will be shocked what type of experiences you can get and get paid more, later when you are 16. Find someone that you and your parents are comfortable with that normally walks in the neighborhood. ASK! ASK! if they want a walking buddy. Just bite the bullet. Say over and over in your head, ” I can do this and I will !” Good Luck! OHH, If you can, make a deal with yourself for new school clothes or a bike if you loose the .

    • Michael Pothier says

      Melissa – read my recent post and get your mom or dad to consider buying Kevin Trudeau;s book called: The loss cure. Oh, and when you read it you will learn why diets do not work.

  12. worried says

    Hi! I am twelve years old. I am 5’4 and 112. I do a sport (swimming) by the way. My arms and stomach are toned, but my legs are pretty stocky. And no it’s not muscle. I don’t understand. Sometimes when i look in the mirror i look great, other times i look like giant. My friends are all 80 pounds and are 4’10. My other friends my height are about 95. At school, i am obviously bigger.. which is really hard. I don’t know if i am fat or not but i want to be about 95 pounds. My bmi is 19.2 which is on the normal/under side. So statistically i am skinny, but to me i am fat. Any tips?

    • says

      did u know the taller u are the more u weigh! its true, another inch u add thats another 5 pounds. and i am 16 years old and 5’1 and weigh at 120 pounds, so you are perfectly fine! your problem isnt its height! that isnt somthing to wory about:)

    • Melissa says

      Hey, YOU ARE NOT FAT. And you don’t need to loose any at all. I am 17 and 5’2 and I weigh 120 pounds. My friends all tell my I’m super thin. Trying to get down to 95 would be very unhealthy for someone your height, and you would be under. You would always look frail and sick, and your swimming would probably suffer.

  13. says

    Nice information, many thanks to the author. It is incomprehensible to me now, but in general, the usefulness and significance is overwhelming. Thanks again and good luck .

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