BMR, or Basal Metabolic Rate, is the minimum energy our bodies need to function at rest. In other words, it is the number of calories that our bodies need to maintain basic life-sustaining functions, such as breathing and maintaining body temperature, without any physical activity.

Knowing your BMR is essential for determining your daily calorie needs for weight management or weight loss goals. Here are the steps to calculate your BMR:.

While genetics play a role in determining your metabolism, certain foods can help boost your metabolism. Capsaicin, the compound that gives chili peppers their spicy flavor, can help increase your metabolism by increasing the heat your body produces.

This, in turn, can lead to a temporary increase in calorie burning. In one study , people who ate a meal containing capsaicin burned more calories for several hours after the meal than those who ate a meal without capsaicin.

Coffee contains caffeine, which can help increase your metabolism by stimulating your nervous system. Caffeine can also help improve your athletic performance by increasing the amount of fatty acids in your bloodstream, which your muscles can use for energy.

Like coffee, green tea contains caffeine and a compound called epigallocatechin gallate EGCG , which can help increase your metabolism by increasing the fat your body burns. Protein is also more filling than carbohydrates or fats, which can help you feel fuller for longer and reduce your overall calorie intake.

Whole grains, such as brown rice and whole wheat bread, are high in fiber, which can help increase your metabolism by keeping you feeling full and reducing your overall calorie intake.

Fiber can also help regulate your blood sugar levels, which can help prevent insulin resistance and reduce your risk of developing type 2 diabetes.

Omega-3 fatty acids can also help reduce inflammation in your body, which can help prevent chronic diseases such as heart disease and arthritis. This recipe is high in protein and low in calories, making it the perfect breakfast for anyone looking to lose weight. To make this omelet, whisk together 2 egg whites, 1 tablespoon of skim milk, and your choice of chopped vegetables such as spinach, bell peppers, and onions.

Cook the mixture in a non-stick pan until the eggs are set, and serve with a slice of whole-grain toast. Greek yogurt is high in protein, which can help increase your metabolism, and berries are high in antioxidants and fiber.

To make this recipe, mix 1 cup of plain Greek yogurt with a handful of fresh berries such as blueberries, raspberries, or strawberries and a drizzle of honey. Smoothie bowls are a great way to start your day with a healthy and delicious breakfast.

To make this recipe, blend together 1 cup of frozen mixed berries, 1 banana, 1 cup of almond milk, and 1 scoop of protein powder optional. Pour the mixture into a bowl, and top with your choice of sliced fruit, nuts, and seeds. Grilled chicken is a great source of lean protein, and vegetables like spinach, tomatoes, and cucumbers are packed with fiber and nutrients.

To make this salad, grill a chicken breast and slice it into strips. Combine the chicken with a handful of spinach, sliced tomatoes, sliced cucumbers, and a drizzle of balsamic vinaigrette. Lentils are high in fiber and protein, making them a great addition to any weight loss diet.

To make this soup, sauté diced onions and carrots in a large pot until softened. Add 1 cup of lentils, 4 cups of chicken or vegetable broth, and a bay leaf. Simmer the mixture for minutes or until the lentils are tender.

Serve with a side of whole-grain bread. Turkey is a great source of lean protein, and avocado is high in healthy fats and fiber. To make this wrap, spread mashed avocado onto a whole-grain wrap. Layer on sliced turkey breast, sliced tomatoes, and baby spinach.

Roll up the wrap and enjoy! Salmon is high in omega-3 fatty acids, which can help increase your metabolism and reduce inflammation. To make this recipe, place a salmon fillet on a baking sheet and brush it with olive oil. Season with salt, pepper, and your choice of herbs such as dill or rosemary.

Roast in the oven at °F for minutes or until the salmon is cooked. Eating healthily can be an enjoyable experience that leaves you both satisfied and nourished! Exploring the wonderful world of balanced meals that tantalize your taste buds and nourish your body. Get ready to savor each bite, as you uncover the secrets of burning fat, feeling fantastic, and embracing a healthier lifestyle!

The Metabolism Boosting Portion Guide. Balancing meals is crucial to optimizing fat loss and your metabolism. The Metabolism Boosting Portion approach makes it simple to know how much to eat and what exactly to eat without having to weigh or measure your food.

The Metabolism Boosting Grocery List. Easy to find ingredients at any grocery store! No hopping in the heat of the day from health food shop to health food shop sourcing hard-to-find ingredients!

Starting your day with a healthy, filling breakfast leaves you feeling energized and wards off cravings the rest of the day so you naturally eat less. Metabolic-boosting smoothies that will have your taste buds singing a sweet melody. Most smoothie recipes out there are loaded with sugars and leave you feeling tired within a few hours.

Not these! Make sure to try the Pina Colada and Chocolate Covered Cherry Smoothies! These easy make-ahead soup and salad meals are great for on-the-go or to take to the office. These mouthwatering dinner meals are great for the whole family.

No more boring, bland vegetable sides you have to choke down. Add some deliciousness to your meals with recipes like Coconut Acorn Squash and Baked French Fries. These low-sugar snack ideas will leave you feeling like you ate the real thing.

These sugar-free spice and sauce blends will have your mouth watering. Removing bland and tasteless foods from your healthy eating journey!

No measuring or weighing foods. Nutrient-dense meals that fuel your body. You'll unclog your mind so you can focus better. And focus is a superpower that multiplies your productivity! Not these protein-packed smoothies!

Designed to help you form healthy eating habits. Fiber promotes overall weight loss by reducing your appetite. Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger. Tip: Enjoy a handful of almonds between meals to avoid unhealthy snacks or chop them up for a crunchy salad topper.

Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters. Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a non-traditional twist.

Metabolism-Boosting Powers: Tempeh is a great protein substitute for meat if you are looking for a vegetarian option. Metabolism-Boosting Powers: Water can suppress your appetite and maybe boost your metabolism for a short amount of time.

Research suggests the more hydrated you are , the better able your body is at just about everything from thinking to making exercise easier. Tip: Try starting the day off with a glass of water or drink a glass before you eat your meals. To determine how much water to drink per day, divide your weight in half.

The number you get should be your liquid amount in ounces. Besides these healthy eating tips, one of the best ways to speed up your metabolism is with weight or muscle strengthening.

Lean muscle mass increases your metabolism. Muscle is metabolically active, which means people with lean, muscular bodies need more energy to function than people with a higher percentage of body fat.

Make sure to talk with your doctor before beginning any new workout routine. UnityPoint Health News and Articles 12 Metabolism-Boosting Foods to Aid Weight Loss. Legumes Also known as beans Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods.

Chili Peppers Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat.

Lean Meats Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process.

Low-Fat Milk Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health.

Broccoli Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. Lentils Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium.

Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods. They include high-protein black bean, chickpeas and kidney beans. Tip: Add legumes in an easy and affordable way by putting canned beans on your shopping list.

Try tossing beans in salads, soup recipes or pasta dishes. Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat. Tip: Grill, stuff, steam, bake or stir-fry a serving of peppers, or serve them raw to pair with low-fat dips or cottage cheese.

Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process. Tip: Trim off any visible fat from meat and poultry, including the skin.

Low-fat cooking methods include broiling, roasting, sautéing, grilling and baking. Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health. Tip: Add low-fat milk instead of water to oatmeal, hot cereals and condensed cream soup.

Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. It's known for its high water and fiber content, which is a great combination to help you feel full.

Tip: Eat broccoli steamed or roasted. Or, enjoy it raw with a low-fat veggie dip. Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium.

They are a great plant protein and fiber source with 8 grams of each. Lentils come in a variety of colors including red, brown, green and yellow. All are equally healthy for you. Tip: Adult women should get more than twice the amount of iron as men.

One cup of lentils provides about 35 percent of your daily iron needs. Metabolism-Boosting Powers: This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your blood stream.

Tip: Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast. Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber.

Fiber promotes overall weight loss by reducing your appetite. Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger. Tip: Enjoy a handful of almonds between meals to avoid unhealthy snacks or chop them up for a crunchy salad topper.

Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters. Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a non-traditional twist.

Metabolism-Boosting Powers: Tempeh is a great protein substitute for meat if you are looking for a vegetarian option. Metabolism-Boosting Powers: Water can suppress your appetite and maybe boost your metabolism for a short amount of time.

Research suggests the more hydrated you are , the better able your body is at just about everything from thinking to making exercise easier.

Tip: Try starting the day off with a glass of water or drink a glass before you eat your meals. To determine how much water to drink per day, divide your weight in half.

Divide among mugs. Open menu. Book Club. GMA3: WYNTK. Privacy Policy. Your US State Privacy Rights. Children's Online Privacy Policy. Interest-Based Ads. Terms of Use. Do Not Sell My Info. Contact Us. Rachel Beller. By Kelly McCarthy. Matcha overnight oats. Bowls of overnight oats with fresh fruit.

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