Ah, to be 16 again. Back then, I could eat pretty much anything I wanted and my teenage metabolism would kick in. Fast forward to 40 as I contemplate what eating this or that will immediately do to my waistline. I’m not alone, of course. Our metabolism naturally slows down as we age—but it doesn’t have to stay that way.

Luckily, there are plenty of ways to reset your metabolism naturally to more efficiently burn calories throughout the day. A revved-up metabolism won’t happen overnight, but once it kicks in your body will thank you. 

1. Reboot your digestive system. 

I’m not talking about a detox cleanse here. It’s more about adding fiber-rich foods like fruits and vegetables to your diet while removing as much processed sugars and dairy as possible. This alone can help clean out your digestive tract (which can hold up to five extra pounds of waste!). Adding probiotics is a good idea too, since they bring good bacteria to the digestive tract.

2. Try intermittent fasting.  

This is somewhat of a misnomer because it’s not about fasting in the traditional sense. Instead of going days without solid foods, you’re simply choosing specific times of each day to refrain from eating. Because it involves reducing calories—as long as intermittent fasters don't overcompensate during non-fasting times—it's an effective weight-loss strategy that also naturally increases your metabolism. 

3. Drink enough water. 

Here it is again! I always stress the importance of drinking enough water, and research is on my side: Studies show that drinking water can recharge your metabolism in addition to providing a host of other health benefits. Aim to drink at least eight 8-ounce glasses of water a day. Some studies suggest that drinking cold water can be especially beneficial, as your body expends energy warming the water to body temperature. Additionally, drinking water before meals may help you eat less by making you feel fuller. Better yet, add some lemon to it for an energy boost.

4. Limit toxins. 

It’s overwhelming to think how many toxic ingredients exist in the products we use and the foods we eat every day. Take baby steps here to limit your toxic load. Start by slowly eliminating processed foods, replacing chemical-laden cleaning products with natural ones, and switching to nontoxic beauty products, like Bona Dea's natural products. It’s good for your metabolism, your overall health, and the environment.

5. Move for your metabolism.  

Exercise becomes more important as we age, not only for metabolism but also for bone density, muscle mass—I could go on! High-Intensity Interval Training (HIIT) alternates between short bursts of intense activity and periods of rest or lower-intensity exercise. This approach not only burns calories during the workout but also keeps your metabolism elevated for hours afterward. Whether it’s sprinting, cycling, or circuit training, HIIT can significantly impact your metabolic rate.

But like I’ve said before, even low-impact exercises make a difference. Incorporating more movement into your daily routine can help elevate your metabolism. Try standing up while working, taking short walks during breaks, or using the stairs instead of the elevator. Small, consistent changes can add up.  Try a yoga or Pilates class. Or search YouTube for the many, many free workouts available. Just move.

6. Embrace protein-rich foods.

Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting and metabolizing protein. Including lean proteins like chicken, fish, legumes, and nuts in your diet can help elevate your metabolism. Try to make protein a part of every meal. Not only does it aid in muscle building, but it also helps in maintaining a healthy weight.

7. Don’t skip breakfast.

Many people believe that skipping breakfast can help them lose weight, but it often has the opposite effect. Eating a balanced breakfast jumpstarts your metabolism and helps regulate your blood sugar levels throughout the day. Incorporate whole grains, fruits, and proteins for a nutritious start. Foods like oatmeal, eggs, and yogurt are great choices to keep your metabolism humming.

8. Get enough sleep.

Lack of sleep can negatively affect your metabolism and lead to weight gain. Sleep deprivation disrupts the balance of hormones that regulate hunger, increasing cravings for unhealthy foods. Aim for 7-9 hours of quality sleep per night to allow your body to recover and maintain hormonal balance. Establish a relaxing bedtime routine and create a comfortable sleep environment to promote better rest.

9. Spice it up.

Spices like chili peppers, ginger, and cinnamon can give your metabolism a temporary boost. Capsaicin, found in chili peppers, has been shown to increase the number of calories burned. Adding spices to your meals can make them more flavorful and may aid in weight management. Don’t shy away from experimenting with different herbs and spices to find what you enjoy!

10. Try green tea or coffee.

Both green tea and coffee contain compounds that can help enhance metabolism. Green tea is rich in catechins, which can increase calorie burning, especially during exercise. Coffee, on the other hand, contains caffeine, a stimulant that can boost metabolism and improve performance. Enjoying a cup of green tea or coffee can be a simple, enjoyable way to give your metabolism a little lift.

11. Build muscle mass.

Muscle tissue burns more calories than fat tissue, even at rest. Incorporating strength training into your fitness routine is essential for building muscle mass. Aim for at least two to three sessions of strength training each week. Focus on compound exercises like squats, deadlifts, and bench presses, which work multiple muscle groups simultaneously. Over time, increasing your muscle mass can significantly elevate your resting metabolic rate.

12. Manage stress levels.

Chronic stress can wreak havoc on your metabolism, often leading to unhealthy eating habits and weight gain. When stressed, your body produces cortisol, a hormone that can increase appetite and cravings for high-calorie foods. To manage stress effectively, consider incorporating relaxation techniques such as yoga, meditation, or deep-breathing exercises into your routine. Finding healthy outlets for stress can help keep your metabolism balanced and your mind clear.

Conclusion

Boosting your metabolism doesn’t require drastic measures; small, consistent changes can lead to significant results. By incorporating these strategies into your daily routine, you can effectively kickstart your metabolism and enhance your overall well-being. 

One caveat to this: As you incorporate these natural lifestyle changes into your life, remember to be kind to your body and be patient with yourself. Resetting your metabolism will take time, but the rewards are worth the wait. I promise!