The most important changes involve regular exercise, especially strength training, to build more muscle, as well as getting adequate rest and recovery, she said. However, you should steer clear of products or programs that promise results from specific foods, meal plans, supplements, or even "metabolism-boosting" workouts, since many aren't evidence based.

Here are three habits to support a healthy metabolism, and four popular tips that don't work, according to science. One tried-and-true way to burn more calories over time is to add muscle, which takes energy to build and maintain.

Basal metabolic rate refers to the number of calories you need in a day just to survive. As your overall muscle mass increases, the number of daily calories you expend also goes up, even when you aren't actively working out.

However, building muscle mass isn't a quick fix, since lean tissue takes time to grow. Beginners can take advantage of " newbie gains " to make muscle gains more quickly.

Regardless of your fitness level, the right combination of strength training and recovery can help you build more muscle , but it may take one to three months to start to notice changes. If your ultimate goal is weight loss, it may seem counterintuitive, but eating more can maximum muscle growth to make fat burning easier in the long run.

It may not be glamorous, but one of the most effective strategies for a strong metabolism is getting a good night's rest. Along with exercise, sleep can make a significant difference in your metabolism and weight loss efforts, according to Adimoolam. Experts typically recommend between seven to nine hours of sleep per night for adults, and many people don't get enough.

A lack of sleep can disrupt your hormones and metabolism , making it harder to maintain energy levels and even potentially slowing your ability to burn fat, research suggests. Sleep is crucial for your ability to stay active during the day and maintain healthy habits like an exercise routine and good nutrition, fitness coach Joe Wicks previously told Insider's Rachel Hosie.

Enough sleep also helps to moderate your appetite: a recent study found people who slept eight hours a night cut calories by about per day without making other changes. A daily coffee or tea may offer a small benefit to metabolism as well, in addition to being good for your overall health.

However, caffeine by itself won't make a big difference to your overall results if you want to burn more calories. You'd need to drink about nine cups of coffee a day to get milligrams of caffeine, and such high doses can have side effects like anxiety, headache, digestive issues, and trouble sleeping.

In rare cases, caffeine overdose can be a major health risk. Up to milligrams a day of caffeine is generally considered safe and may help with energy and exercise performance , but be mindful of your daily consumption.

Exercise that raises your heart rate has plenty of benefits for overall health. However, some cardio and high-intensity interval training HIIT may promise an " after-burn " or a faster metabolism after you finish the workout, which isn't evidence-based.

Running, rowing, burpees, and similar activities are effective ways to burn calories while you're doing them. But new research suggests that even regular exercise may not help long-term for weight loss , since your metabolism can find ways to compensate for the energy expenditure.

You should still get moving and include some cardio for your heart health, experts recommend. Intense HIIT workouts once or twice a week are fine, according to trainers. But focus on strength training if your long-term goal is torching more calories , according to evidence. Many diet programs claim that some food or drinks burn more calories, but don't get your hopes up.

One of the biggest misconceptions is that high protein diets or protein drinks can increase metabolism significantly, according to Adimoolam. There's just no real data to support this," she said. It's true that everything you eat or drink takes energy to digest, called the thermic effect of food, but the overall effect is small, experts previously told Insider.

Protein is still important to build and maintain muscle , along with other nutrients including carbohydrates. And protein, as well as fiber, may help manage appetite to aid in weight loss. But just eating more protein by itself may not be a magic bullet for metabolism, and it's also possible to eat too much protein like anything else , so a balanced diet is still key.

Over the years, many fad diets and popular food trends have sworn by certain patterns of eating to rev up metabolism. But whether it's eating frequent, small meals or having a few big meals each day, there's no data to support that your meal timing can increase your calorie burn, according to Adimoolam.

Research suggests that when calories are equal, metabolism is consistent regardless of how often you eat, although it may influence your appetite. Whether a specific meal schedule works for you depends a lot on your individual preferences and routine, according to dietitians.

Similarly, while intermittent fasting has gained attention in recent years as a potential weight loss strategy, research doesn't support the hype. 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. 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. Oatmeal 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.

Berries Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber.

Almonds Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger.

Dark chocolate contains both catechins and caffeine, but stick to 1 ounce per day to limit fat and calories. Warming Foods peppers, cinnamon, ginger, garlic, cloves, mustard, vinegar Dieters taking capsaicin, the chemical that gives peppers their burn, doubled their energy expenditure for several hours after eating, according to a new study from UCLA.

Even mild peppers contain compounds that help erase up to calories a day by binding to nerve receptors and sending fat-burning signals to your brain. Not much of a pepper person?

Cinnamon, cloves, bay leaves, and garlic help too. Power Up Your Plate. Despite all the talk about calories, you won't be counting them on this diet plan. You should consume all four types of Active Calories each day. You'll eat mostly Chewy and Hearty foods, plus at least one Energizing or Warming food.

You can have a daily snack that contains at least one type of Active Calorie food. And drink two glasses of water with every meal to prevent digestive problems from all the protein and fiber. Your 5-Day Meal Plan is on the next page.

Remember, the more Active Calories you include in your diet, the more calories you'll burn and weight you'll lose. The result: You can lose nearly a pound a week without doing anything else. They're also lower in calories and higher in fiber than other carbs, so they digest more slowly to keep you full longer.

Vegetables are so rich in Active Calories that you can eat as many as you want. Your 5-Day Meal Plan. Couch Potato Calories These foods are so easily digested that you're likely to absorb every calorie and store it as fat. The result: Even if you don't overeat, you may still gain weight.

The Pantry Stuffers Refined and sugary foods take zero energy to digest. Check packaged foods for added sugar that goes by other names, most ending with -ose, such as fructose, maltose, and sucrose.

Also watch out for corn syrup, molasses, honey, and juice concentrate. Candy bars and candy Fruit punch or fruit juice cocktails Sweetened cereals Soda Sweet tea. The Impostors Beware of processed foods that are advertised as the real thing but are anything but.

There's really no meat or substance left, and they're fattened up with fillers. In contrast, the main function of brown fat is to maintain body heat during cold exposure 2 , 3.

In general, people who are obese seem to have less active brown fat than normal-weight people 4. Based on early animal research, chronic exposure to cold is believed to lead to the browning of white fat — though this is still being studied 5.

Human studies indicate that exposure to cold temperatures may significantly increase calorie burning, depending on the amount of active brown fat in your body 6 , 7 , 8 , 9 , 10 , In one study, healthy young men with similar body compositions stayed in a 66°F 19°C environment for 2 hours.

Though calorie burning increased in all of them, the effect was tripled in those with the highest brown fat activity In another study in 10 lean, young men, exposure to a temperature of 62°F 17°C for 2 hours led to an additional calories burned per day, on average A few ways to obtain the benefits of cold exposure include slightly lowering the temperature in your home, taking cold showers, and walking outside in cold weather.

Water is the best beverage for quenching thirst and staying hydrated. Drinking water has also been shown to temporarily boost metabolism in normal and overweight adults and children.

Some studies even suggest that you may be able to maximize this effect by drinking cold water 12 , 13 , 14 , 15 , For instance, another study in healthy young adults noted that drinking 17 ounces ml of cold water increased calorie expenditure by only 4.

Chewing gum has been shown to promote feelings of fullness and reduce calorie intake during snacking Some evidence suggests that it may also help speed up your metabolism 19 , 20 , 21 , In a small study, normal-weight men consumed meals on four separate occasions. They burned significantly more calories following meals after which they chewed gum In another study in 30 young adults, chewing gum for 20 minutes after each meal increased metabolic rate, compared to not chewing gum.

In addition, the rate remained higher after an overnight fast If you want to give this method a try, make sure to choose sugar-free gum to protect the health of your teeth.

When you donate blood, your body uses energy to synthesize new proteins, red blood cells, and other blood components to replace what has been lost. In general, you need to wait at least eight weeks between blood draws to replenish your blood supply. Also, research suggests that donating blood may offer several health benefits, including lowering inflammatory markers, increasing antioxidant activity, and reducing your risk of heart disease 23 , However, more subtle forms of physical activity can also boost your metabolic rate.

This concept is known as non-exercise activity thermogenesis NEAT , which includes fidgeting Fidgeting involves moving body parts in a restless manner, such as repeatedly bouncing a leg, tapping fingers on a table, and playing with rings. In one study, people who fidgeted while seated or standing were shown to burn five to six times more calories, on average, than when they sat or stood still Another study found that people with the highest body weight experienced the greatest increase in metabolic rate in response to fidgeting and other types of non-exercise activity In some cases, NEAT can make a significant contribution to the number of calories you burn each day.

Because fidgeting may help you burn calories and prevent weight gain , some experts are calling for people to incorporate fidgeting and other forms of non-exercise activity into their daily lives 29 , Other ways to benefit from NEAT include taking the stairs, using a standing desk , and cleaning.

Indeed, research has confirmed that laughter may improve many aspects of mental and physical health, including memory , immunity, and arterial function 31 , 32 , In one study, 45 couples watched movies that were either humorous or serious. 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. Oatmeal 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.

Berries Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber.

Almonds Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger.

Low-Fat Cottage Cheese Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters.