One of the secrets to burning fat is eating foods that boost metabolism. In other words, you must eat foods that burn more calories than your body actually needs.

Metabolism is a fancy term for how much food we need to function and survive on in our lives. A lot of people think that their metabolism is low and they are just not getting enough energy from their diets. While this may be true, it also can be due to many other factors like sleep patterns or stress levels.

There are a variety of supplements to increase metabolism, but it is important to remember that not all of these supplements are backed by scientific evidence. Some of the more popular supplements include green tea extract, caffeine, and garcinia cambogia.

The truth is, there is no magic pill or magic diet plan that will increase your metabolism by itself. It is a combination of several factors working together to help you burn more calories while you sleep at night, and it’s all about making small changes with your lifestyle. Let’s take a look at some of the easiest ways to boost your metabolism.

1) Eat Breakfast

Most nutrition gurus recommend breakfast because it helps you get into a calorie deficit so you can lose weight. If you skip breakfast, it’s easy to pile on the extra pounds, especially if you start out with a big meal later in the day.

A study published in the Journal of Nutrition found that skipping breakfast could cause weight gain and lead to metabolic syndrome (a combination of obesity, high blood pressure, abnormal cholesterol levels, and diabetes). The researchers concluded that “breakfast skippers are more likely to become overweight and accumulate an unhealthy amount of belly fat.”

If you want to keep your metabolism up, make sure you have breakfast every morning. Try a simple omelet, eggs scrambled, or a bowl of cereal with fruit, peanut butter, or almond milk.

If you don’t like those options, try a smoothie with fruits, vegetables, and protein powder. Or, make yourself a protein bar or a protein shake to start your day off right.

You can also pack a healthy lunch instead of going to work hungry!

2) Drink Enough Water

We know that drinking water is good for us, but did you know that it makes a difference in your metabolism?

According to science journal PLOS One, drinking plenty of water can improve your metabolism in two different ways. First, when we drink more water, it dilutes stomach acid which is necessary for digestion. Second, water keeps our digestive system hydrated, and when our digestive system is well-hydrated, it works better.

Drinking plenty of water can also help you feel fuller faster and prevent hunger cravings. When you eat less because you feel full faster, you naturally tend to eat fewer calories overall.

3) Exercise Regularly

Exercise boosts your metabolism in multiple ways.

When you exercise, it gets your heart pumping, which increases your circulation and oxygen flow throughout your body. This allows your body to burn more calories even when you aren’t actively exercising. Even though you aren’t moving, your body is still using stored food for fuel. This means you can burn calories even while you sleep.

It also improves your cardiovascular health, which lowers your risk of heart disease and stroke. And, according to research published in Sports Medicine, regular exercise helps you maintain a healthy weight. So, in addition to getting rid of excess body fat, regular exercise can help you stay leaner.

When you exercise regularly, it’s easier to stick to a fitness routine because you enjoy doing it. You might even find that you start to crave it, which is a sign that you’re losing interest in junk food.

Of course, you should always consult your doctor before starting any new fitness program. Your doctor can help you determine what type of exercise is best for your schedule and body type.

4) Sleep Well

Sleep is vital to maintaining a healthy weight, as well as keeping your metabolism running optimally. When you don’t sleep well, you can experience mood swings, fatigue, headaches, and even insomnia. All of these symptoms can affect your metabolism negatively.

When you don’t sleep well, your cortisol levels rise and your adrenaline spikes. These hormones tell your brain to release sugar into your bloodstream to give you instant energy. This causes your blood sugar to drop and your insulin levels to shoot up, leading to weight gain. Plus, when you don’t get enough sleep, it becomes harder for your liver to use stored fat for energy.

This is why it’s important to get a good night’s rest. There are also certain things you can do to help promote a good night’s sleep.

• Avoid caffeine after 4pm.
• Don’t watch TV right before bedtime (unless it’s educational)
• Try to avoid alcohol or drugs that make you sleepy (like marijuana, cough medicine, etc.)
• Create a relaxing environment with no electronics in sight

There are also natural supplements that you can take to ensure you are getting the proper amount of rest. For example, melatonin can help you fall asleep quickly, and L-theanine can help you relax and unwind.

And, don’t forget to set a consistent sleep schedule!

5) Reduce Stress

Stress has been linked to poor sleep, which can affect your metabolism negatively. According to WebMD, stress can interfere with your body’s ability to metabolize glucose properly, leading to elevated blood sugar levels and an increased appetite.

In addition, stress can disrupt your sleep pattern, causing you to wake up tired and cranky. When you wake up feeling exhausted, it’s hard to feel motivated to go workout, as well as eat healthier foods. Instead, you reach for something sugary and fatty to make yourself feel better.

To reduce stress in your life, talk to someone about it. Don’t put it off until tomorrow; the longer you wait, the harder it will be to address the issue. Find activities and hobbies that help you de-stress.

6) Get Plenty Of Sunlight

Sunlight can boost your metabolism and help you burn fat. The effects of sunlight are mainly seen in areas of your body where vitamin D is made, which includes your bones, muscles, kidneys, immune system, and skin.

Vitamin D promotes calcium absorption, which can help strengthen your bones and muscles. Vitamin D also helps regulate your hormones and balance your blood sugar levels. Finally, it supports a healthy immune system!

How much sun exposure you need depends on your skin tone, age, time of year, and whether you live in a city or a rural area. Most adults between the ages of 18 to 50 require around 15 minutes of direct sunlight per day.

However, it’s still important to protect yourself from the harmful ultraviolet rays of the sun. Wear sunscreen, wear hats, and use shade whenever possible. Also, if you are planning a long trip outside during the summer months, you might want to bring along a portable umbrella to shield yourself from the sun.

So, now you know how to boost your metabolism, and you can incorporate these tips into your daily routine. Eating these five basic foods can help you build a stronger foundation for a healthy lifestyle. And, in turn, you can see results in a matter of weeks.