Include protein in every meal. Protein helps to boost your metabolism and keep you feeling full. Aim for 20-30 grams of protein per meal.
Lift weights. Strength training helps to build muscle, which burns more calories at rest. Aim to lift weights 2-3 times per week.
Do cardio. Cardio exercises, such as running, swimming, and biking, also help to burn calories and boost your metabolism. Aim for at least 30 minutes of cardio 5 times per week.
Stay hydrated. Drinking plenty of water helps to keep your metabolism running smoothly. Aim to drink 8 glasses of water per day.
Get enough sleep. When you don't get enough sleep, your body produces more of the stress hormone cortisol, which can slow down your metabolism. Aim for 7-8 hours of sleep per night.
Manage stress. Stress can also slow down your metabolism. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
Eat spicy foods. Spicy foods can help to boost your metabolism by increasing your body temperature.
Drink green tea. Green tea contains antioxidents and catechins, which have been shown to boost metabolism.
Take supplements. There are a number of supplements that can help to boost metabolism, such as chromium, L-carnitine, and green coffee bean extract. However, it is important to talk to your doctor before taking any supplements.
Fast. Intermittent fasting has been clinically shown to be beneficial in resetting hormonal, metabolic and digestive processes with can aid weight loss.
It is important to note that everyone's metabolism is different, so what works for one person may not work for another.
It is also important to be patient and consistent with your efforts to increase your metabolism.
With time and consistancy, you will see results.