How To Boost Metabolism Naturally: Top Foods And Habits For Sustained Energy

• Dietitian Sheenam
• January 29, 2025

A healthy metabolism is important as it converts calories into energy by eating nutritious food that is high in protein and drinking a good amount of water. It is important to know the factors about how to boost metabolism for the proper functioning of the body.

In this blog, we’ll learn the signs of slow metabolism and the top foods and habits for sustaining energy.

What Are The Signs Of A Slow Metabolism?

When the body takes a long period of time to process the energy throughout the different parts, this results as a sign of a slow metabolism. It includes;

• Fatigue
• Slow wound healing
• Hair loss
• Brittle fingernails
• Constipation
• Bloating

If you’re unintentionally gaining weight and facing difficulties in losing weight, then these are also the signs of concern. Therefore, it is important to be aware of health and the factors that can help to know how to boost metabolism through different health consultants.

There are many health consultants and the best dietician in Punjab who can guide you to improve your health through their recommendations, including how to manage good health with a holistic diet and healthy lifestyle.

How To Boost Metabolism Naturally?

You can build and increase metabolism naturally by maintaining your diet, sleep cycle, and exercise habits. The factors that influence metabolism and can be controlled are called modifiable risk factors; these changeable factors include smoking, alcohol use, physical workouts, diet, etc.

The following methods are the strategies and evidence that work as a booster for gaining a healthy gut and to speed up metabolism.

• Improve sleep cycle
• Eat spicy foods
• Add more protein
• Drink more water
• Regular exercise

Top 7 Foods And Habits For Gaining Sustained Energy

1. Protein-Rich Food

A diet that is full of proteins like fish, nuts, meats, eggs, milk, etc., helps to increase metabolism because it requires more time in digestion. Protein helps in muscle maintenance and contributes to a higher resting metabolic rate.

The TEF (thermic effect of food) is higher for proteins than fats and carbohydrates. It refers to the use of energy during the absorption, digestion, and distribution of nutrients; it enhances and supports metabolism.

2. Mineral-Rich Food

Mineral-rich food, especially iron and selenium, plays an important role in the functioning of the body. Seafood, seeds, legumes, meat, etc, are a few examples of rich mineral foods.

These rich-in mineral foods help in the functioning of the thyroid gland and regulate metabolism by reducing the thyroid’s ability to produce a sufficient amount of hormones, which can boost the metabolism rate.

3. Green Tea

Green tea leaves contain essential elements called catechins and antioxidants, which are known as best metabolism booster. Catechins particularly contain EGCG (epigallocatechin gallate), which has the potential to enhance fat oxidation and insulin sensitivity that positively affects metabolism.

 The best time to drink green tea is early in the morning because it ensures that your body starts the day with improved glucose and metabolism.

4. Chilli Peppers

It is necessary to eat spicy foods like chili peppers as they contain capsaicin, which improves the symptoms of metabolic disease and helps manage obesity.

 It works by increasing the body temperature, which produces sweat in the body and speed up metabolism, which helps burn calories and thus improves the metabolic rate.

5. Drinking Enough Water

The metabolism process requires fluid to hydrate the body for optimal metabolic function. Dehydration can impair metabolic function, which is why it is important to consume water, especially before meals, for health benefits.

 It is important to consume enough water to increase metabolism as It has many metabolic processes that eliminate waste products from the body.

6. Avoid Crash Diets

Crash diets are several foods that are claimed by various dietary fads to avoid it, promising you to boost your metabolism and manage your weight. It affects the body negatively and prevents the body from getting the required nutrients it needs.

Therefore, it is important to take online nutritionist consultation with nearby dieticians, and if you’re in Punjab, then you must visit Health n Heal by Sheenam, one of the best dietitian in Punjab, to know the actual requirements of your body rather than eating less to maintain body weight.

7. Reduce Stress

The body releases cortisol, the stress hormones that activate the fight and flight response. It is physically preparing your body to face a perceived threat; it is affecting the blood flow and energy by redirecting it from digestion and metabolism.

Reducing stress can work as the best metabolism booster because a stress-free body can absorb the nutrients better, but if the stress level remains consistent and continues, it can affect the body for a longer time.

Wrap Up – Take A Step To Speed Up Metabolism

Metabolism is a process in which food is converted into calories, which gives energy. It is important to know how to boost metabolism because it constantly sustains basic body functioning while working, resting, or sleeping, which helps with digestion, breathing, blood circulation, and growth and repairing cells.

To increase metabolism rate, you must consult with Health n Heal by Sheenam, one of the best dietitian in Punjab. She can help you boost your metabolism and immune system through tailored diet programs.

These programs include a weight loss program, weight gain program, disease management program, etc., that will help you boost metabolism naturally through physical activity, maintaining a high protein diet, high-intensity exercise, and a quality sleep cycle.

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