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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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12 Proven Ways To Increase Your Metabolism

Supercharge your metabolism with these expert tips from Jeff Nippard.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

One of the most burning questions in weight loss: Can you speed up your metabolism? Jeff Nippard, a Canadian natural pro bodybuilder and internationally qualified powerlifter, has a BSc in biochemistry/chemistry and a passion for science. He has amassed a large following on social media by sharing his science-backed diet and fitness tips with his 4.4 million YouTube subscribers. In one viral video, he discusses metabolism and reveals all the ways to speed it up. “I'm gonna be answering the question of whether or not you can speed up your metabolism,” he says.


What Is Metabolism?

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Nippard starts by explaining “what metabolism actually is in a fitness context where the goal is to either lose fat or build muscle.” When discussing metabolism, we are actually talking about “metabolic rate or total energy expenditure,” he says. “We wanna know how many calories your body burns per day. So when we say that someone has a fast metabolism, we mean that their body burns a lot of calories, allowing them to eat more food. And when we say someone has a slow metabolism, we mean their body doesn't burn as many calories, and they often have to diet on less food to see weight loss.”

How Do Metabolisms Vary?

“But how different are people's metabolisms anyway? If we took two people of the same sex at the same height and the same body weight, could their metabolisms actually be all that different? Yes, they could be. Metabolic rates are extremely individual, much more so than many people even realize,” he continues, showing the findings of a 2022 study on daily energy expenditure highlighting varying differences and that the amount someone would need to lose weight could be under 1400 calories, while another could eat 5,000.

Can Someone Speed Up Their Metabolism

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

“The burning question is, is there a way for the person with the so-called slow metabolism to speed up their metabolism so they can eat more calories?” he asks. He then divides strategies for improving metabolism into three groups: It works, It might work, and It probably doesn’t work.

RELATED: 9 Best Tips to Manage Your Ozempic Side Effects

Way 1: Drinking More Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Does drinking more water increase metabolism? “The answer is yes. A little,” says Nippard. “Each glass of cold water you drink burns about eight calories. So every time you drink another glass of water, you get an extra eight-calorie boost.” He adds that “cold water gives a bigger boost than room temperature water because your body has to burn calories to heat the cold water to body temperature.”

Does Water Speed Metabolism? Yes

Couple staying hydrated after workoutShutterstock

“Generally speaking, eight to 12 glasses or about two to three liters per day is plenty, and most people can simply use their internal thirst signals to guide their intake. Water can help you feel more full at meals, though, so if it does help you keep your daily caloric intake down, drink away,” he says.

Way 2: Green Tea

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Up next, green tea? “A simple Google search returns over 40 million results for green tea and metabolism. Some boasting up to an 8% spike. But what does the science say? Well, this 2021 systematic review found that of the four studies looking at acute metabolic effects, three found no effect while one found a 79-calorie increase in daily energy expenditure.”

Does Green Tea Speed Metabolism? Probably Not

Japanese green teaShutterstock

“Digging into that study deeper, however, there were only ten subjects, and it only lasted 24 hours so I wouldn't draw any strong conclusions from it. Also, there are at least two studies on green tea and long-term fat loss, and both found no benefit. So while you may get a small metabolic boost from green tea, it doesn't seem to translate to more fat loss over the long term, so I'm putting it in the probably doesn't work category.”

RELATED: I Tried the 12-3-30 Treadmill Workout, and Here's What Happened

Way 3: Eating Spicy Food

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

How about spicy food? “Chili peppers seem to be the most promising from a metabolic standpoint since they contain a compound called capsaicin, which has plenty of research showing a thermogenic effect. For example, this 2017 meta-analysis of nine studies found that capsaicin increased energy expenditure by 69 calories per day on average, but only in the studies where the subject's BMI was over 25. So in the overweight zone in this bowl of green chili, there's about 0.5 grams of chili pepper, which would correspond to about two milligrams of capsaicin,” he says.

Does Spicy Food Speed Metabolism? Possibly

ridiculous expression of man with hot chillies in his hand. a man is afraid to eat hot peppers.Shutterstock

“Extrapolating out the meta-analytic data” would calculate to “best a roughly 20-calorie metabolic boost,” he continues. “Obviously, this pales in comparison to the 700 calories in the meal itself, but it could be enough to make capsaicin a reasonable candidate for supplementation. Still, I think the main reason that spicy food can be helpful for weight loss is not that it might give a 20-calorie metabolic boost but rather that it can increase satiety and fullness. I find I eat more slowly and drink more water when I have a spicy meal, and if that helps you eat fewer total calories for the day, that could help drive fat loss. I'm putting spicy food in the might work category.”

Way 4: Taking a Sauna

Beautiful young woman relaxing in Finnish saunaShutterstock

Next up, a hot sauna. “You sweat in the sauna? Does this mean you're burning extra calories? Well, according to this 1995 study from Japan, sauna did increase oxygen consumption and heart rate by 20 to 25 beats per minute,” he says.

Do Saunas Speed Metabolism: Probably Not

Man pouring water onto hot stone with metal spo in sauna room with a group of people. Steam an water on the stones, spa and wellness concept, relax in hot finnish sauna. Warm temperature bath therapy.Shutterstock

“For a 180-pound person, this would translate to about 19 calories burned from sitting in the sauna for 10 minutes. For comparison, you'd burn about 14 calories just sitting in a normal room for 10 minutes. So you're looking at about a five-calorie difference. That's one stick of gum,” he points out. “Nothing worth talking about. Sauna probably doesn't work in the category of boosting metabolism.”

RELATED: I Lost 66 Pounds After Adding These 10 Simple Habits

Way 5: Ice Baths

Young man with beard swims in the winter lakeShutterstock

“Obviously, cold plunges and ice baths are having a moment on social media, but do they boost your metabolism? Well, it looks like oxygen consumption increases when you sit in a cold bath and shiver, indicating a metabolic boost,” he reveals.

Do Ice Baths Speed Metabolism? Probably Not

Ice cubes for cocktails close-up on a blue background.Shutterstock

“However, the actual numbers are pretty underwhelming. If you sit neck-deep in an ice bath for 10 minutes, you'd burn about 28 calories. Again, for comparison, you'd burn 14 calories just sitting at room temperature. So you're looking at about a 14-calorie boost from the cold bath. Cold baths are also going in the probably doesn't work category.”

Way 6: Building Muscles

What about building muscle? “You've likely heard that muscle burns more calories than fat, and this is true three times the amount. In fact, at rest, one pound of fat burns about two calories per day, while one pound of muscle burns about six calories per day,” he explains.

Does Building Muscle Speed Metabolism? Yes

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

After doing math, he calculates his expenditure. “If I just sat down all day, the fat on my body would burn 24 calories, and the muscle on my body would burn 480 calories. That's a 456-calorie difference. Not bad at all. Let's consider you as an example. Let's just say you're a relatively new lifter, and over the next five years, you put on 30 pounds of muscle. If you burned 2,500 calories per day before, you'd burn 2,680 calories per day. Now, after adding the new muscle, there is a 180-calorie difference, about four extra kiwis you could eat daily. And so far, this is the biggest metabolic booster we've seen. And so I'm going to put building muscle in the it works category,” he says.

Way 7: Reverse Dieting

A happy young Indian woman having a pancake in a restaurantShutterstock

What about reverse dieting? “This has become very popular over the last few years. Reverse dieting is exactly what it sounds like—the reverse of dieting. Instead of decreasing calories, you gradually increase calories with the goal of rebuilding your metabolism,” he says, noting that he’s “a bit skeptical of it for sure. I have seen plenty of cases where people have increased their caloric intake by several hundred calories while maintaining their body weight.”

RELATED:20 Superfoods for People Over 50

Does Reverse Dieting Speed Metabolism? Possibly

Three young female friends sitting outdoor and eating pizza - Happy women having fun enjoying a day out on city street - Happy lifestyle conceptShutterstock

“My main grip with reverse dieting is that I just don't think it's necessary to go slowly after a diet. It makes much more sense to go straight to your new maintenance immediately. Then, once you're at your new maintenance, you can gradually increase your caloric intake from there. Of course, at a certain point, you'll reach the upper limit of your dynamic maintenance range, and at that point, you'll start gaining weight,” he says. “As of now, I'm gonna put reverse dieting in the might work category.”

Way 8: Meal Frequency

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

What about meal frequency? Does eating more meals throughout the day keep the metabolic furnace burning? He goes on to discuss a few studies.

Does Meal Frequency Speed Metabolism? Probably Not

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

His final answer? “It doesn't seem to, no,” he said, citing the science. “I'm personally not convinced that a higher meal frequency gives a meaningful boost in metabolism, and I'm putting meal frequency in the category that probably doesn't work.”

Way 9: Cardio

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

“Okay, so what about cardio? Cardio obviously burns calories. However, research shows that cardio also causes something called energy compensation. This means that when you burn more calories through cardio, your body subconsciously burns fewer calories through NEAT or non-exercise activity thermogenesis. This is the component of metabolism that includes activities other than exercise, so stuff like fidgeting and bobbing your head to music.”

Does Cardio Speed Metabolism? Yes

People running in machine treadmill at fitness gymShutterstock

“There are large individual differences in energy compensation, but on average, for every 100 calories you burn by doing cardio, you'll only actually increase your daily energy expenditure by 72 calories,” he says. “This is why I prefer diet as the main tool for establishing a caloric deficit and cardio as a secondary tool. 'cause, with cardio, you tend to get less caloric bang for your buck. Still, even with energy compensation in mind, cardio burns calories, so it belongs in the it works category.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Way 10: Weighted Vests

Muscular,Caucasian,Bearded,Man,Tightening,Up,Military,Style,Weighted,VestShutterstock

Next up, weighted vests. “There's some cool science behind this. The general idea is if I weigh 160 pounds right now and I start wearing a 20-pound weighted vest. My body will start to think that I weigh 180 pounds and burn calories like a 180-pound person would,” he explains.

Do Weighted Vest Speed Metabolism? Possibly

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

“Recent evidence has suggested the existence of a system of sensors in the body called the gravitas stat, which senses changes in loading on the bones. If these sensors get the idea that you're now a heavier person, it'll increase your caloric expenditure and decrease hunger levels,” he says. “I'm tempted to put weighted vests in the it works category because I think it probably does. However, I'm going to leave it under the might work category for now until we get more published research.”

Way 11: Slow Dieting

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

“Lastly, there are two other less sexy but still very effective metabolic strategies that I'd like to mention,” he said. The first? Slow dieting, “Avoid dieting on very low calories.”

Does Slow Dieting Speed Metabolism? Yes

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

“The more aggressively you cut, the more your metabolic rate decreases. So, generally speaking, you should aim to lose about 0.5 to 1% of your body weight per week. And the more you go above this zone, the more likely it is that your metabolism will start tanking. Slow dieting definitely works.”

Way 12: NEAT Smuggling

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

How about NEAT smuggling? “You should try to smuggle in extra non-exercise activity where you can,” he says.

Does NEAT Smuggling Speed Metabolism? Yes

Determined woman running up on seaside mountain stairsShutterstock

“This is where the weighted vest might be helpful, but there are other things you can do, like park further from the grocery store, take the stairs over the elevator, and regularly stand up and stretch at your desk. I call these little activities throughout the day NEAT smuggling, and I'd also put it in the it works category.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Weight Loss Success

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“It's also worth keeping in mind that even if you implement some of these strategies and you still have a relatively slower metabolism, you can, of course, still lose weight. In fact, research shows that metabolic rate isn't nearly as predictive of successful long-term weight loss as many people think; people with faster metabolisms can fail to lose weight, and people with slower metabolisms can succeed to lose weight,” he points out.

Count Macros, He Suggests

“The things more reliably associated with successful long-term weight loss are being physically active, regularly weighing yourself, weight training, and making lifestyle changes.” He also recommends counting macros using an app. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

One of the most burning questions in weight loss: Can you speed up your metabolism? Jeff Nippard, a Canadian natural pro bodybuilder and internationally qualified powerlifter, has a BSc in biochemistry/chemistry and a passion for science. He has amassed a large following on social media by sharing his science-backed diet and fitness tips with his 4.4 million YouTube subscribers. In one viral video, he discusses metabolism and reveals all the ways to speed it up. “I'm gonna be answering the question of whether or not you can speed up your metabolism,” he says.


What Is Metabolism?

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Nippard starts by explaining “what metabolism actually is in a fitness context where the goal is to either lose fat or build muscle.” When discussing metabolism, we are actually talking about “metabolic rate or total energy expenditure,” he says. “We wanna know how many calories your body burns per day. So when we say that someone has a fast metabolism, we mean that their body burns a lot of calories, allowing them to eat more food. And when we say someone has a slow metabolism, we mean their body doesn't burn as many calories, and they often have to diet on less food to see weight loss.”

How Do Metabolisms Vary?

“But how different are people's metabolisms anyway? If we took two people of the same sex at the same height and the same body weight, could their metabolisms actually be all that different? Yes, they could be. Metabolic rates are extremely individual, much more so than many people even realize,” he continues, showing the findings of a 2022 study on daily energy expenditure highlighting varying differences and that the amount someone would need to lose weight could be under 1400 calories, while another could eat 5,000.

Can Someone Speed Up Their Metabolism

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

“The burning question is, is there a way for the person with the so-called slow metabolism to speed up their metabolism so they can eat more calories?” he asks. He then divides strategies for improving metabolism into three groups: It works, It might work, and It probably doesn’t work.

RELATED: 9 Best Tips to Manage Your Ozempic Side Effects

Way 1: Drinking More Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Does drinking more water increase metabolism? “The answer is yes. A little,” says Nippard. “Each glass of cold water you drink burns about eight calories. So every time you drink another glass of water, you get an extra eight-calorie boost.” He adds that “cold water gives a bigger boost than room temperature water because your body has to burn calories to heat the cold water to body temperature.”

Does Water Speed Metabolism? Yes

Couple staying hydrated after workoutShutterstock

“Generally speaking, eight to 12 glasses or about two to three liters per day is plenty, and most people can simply use their internal thirst signals to guide their intake. Water can help you feel more full at meals, though, so if it does help you keep your daily caloric intake down, drink away,” he says.

Way 2: Green Tea

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Up next, green tea? “A simple Google search returns over 40 million results for green tea and metabolism. Some boasting up to an 8% spike. But what does the science say? Well, this 2021 systematic review found that of the four studies looking at acute metabolic effects, three found no effect while one found a 79-calorie increase in daily energy expenditure.”

Does Green Tea Speed Metabolism? Probably Not

Japanese green teaShutterstock

“Digging into that study deeper, however, there were only ten subjects, and it only lasted 24 hours so I wouldn't draw any strong conclusions from it. Also, there are at least two studies on green tea and long-term fat loss, and both found no benefit. So while you may get a small metabolic boost from green tea, it doesn't seem to translate to more fat loss over the long term, so I'm putting it in the probably doesn't work category.”

RELATED: I Tried the 12-3-30 Treadmill Workout, and Here's What Happened

Way 3: Eating Spicy Food

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

How about spicy food? “Chili peppers seem to be the most promising from a metabolic standpoint since they contain a compound called capsaicin, which has plenty of research showing a thermogenic effect. For example, this 2017 meta-analysis of nine studies found that capsaicin increased energy expenditure by 69 calories per day on average, but only in the studies where the subject's BMI was over 25. So in the overweight zone in this bowl of green chili, there's about 0.5 grams of chili pepper, which would correspond to about two milligrams of capsaicin,” he says.

Does Spicy Food Speed Metabolism? Possibly

ridiculous expression of man with hot chillies in his hand. a man is afraid to eat hot peppers.Shutterstock

“Extrapolating out the meta-analytic data” would calculate to “best a roughly 20-calorie metabolic boost,” he continues. “Obviously, this pales in comparison to the 700 calories in the meal itself, but it could be enough to make capsaicin a reasonable candidate for supplementation. Still, I think the main reason that spicy food can be helpful for weight loss is not that it might give a 20-calorie metabolic boost but rather that it can increase satiety and fullness. I find I eat more slowly and drink more water when I have a spicy meal, and if that helps you eat fewer total calories for the day, that could help drive fat loss. I'm putting spicy food in the might work category.”

Way 4: Taking a Sauna

Beautiful young woman relaxing in Finnish saunaShutterstock

Next up, a hot sauna. “You sweat in the sauna? Does this mean you're burning extra calories? Well, according to this 1995 study from Japan, sauna did increase oxygen consumption and heart rate by 20 to 25 beats per minute,” he says.

Do Saunas Speed Metabolism: Probably Not

Man pouring water onto hot stone with metal spo in sauna room with a group of people. Steam an water on the stones, spa and wellness concept, relax in hot finnish sauna. Warm temperature bath therapy.Shutterstock

“For a 180-pound person, this would translate to about 19 calories burned from sitting in the sauna for 10 minutes. For comparison, you'd burn about 14 calories just sitting in a normal room for 10 minutes. So you're looking at about a five-calorie difference. That's one stick of gum,” he points out. “Nothing worth talking about. Sauna probably doesn't work in the category of boosting metabolism.”

RELATED: I Lost 66 Pounds After Adding These 10 Simple Habits

Way 5: Ice Baths

Young man with beard swims in the winter lakeShutterstock

“Obviously, cold plunges and ice baths are having a moment on social media, but do they boost your metabolism? Well, it looks like oxygen consumption increases when you sit in a cold bath and shiver, indicating a metabolic boost,” he reveals.

Do Ice Baths Speed Metabolism? Probably Not

Ice cubes for cocktails close-up on a blue background.Shutterstock

“However, the actual numbers are pretty underwhelming. If you sit neck-deep in an ice bath for 10 minutes, you'd burn about 28 calories. Again, for comparison, you'd burn 14 calories just sitting at room temperature. So you're looking at about a 14-calorie boost from the cold bath. Cold baths are also going in the probably doesn't work category.”

Way 6: Building Muscles

What about building muscle? “You've likely heard that muscle burns more calories than fat, and this is true three times the amount. In fact, at rest, one pound of fat burns about two calories per day, while one pound of muscle burns about six calories per day,” he explains.

Does Building Muscle Speed Metabolism? Yes

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

After doing math, he calculates his expenditure. “If I just sat down all day, the fat on my body would burn 24 calories, and the muscle on my body would burn 480 calories. That's a 456-calorie difference. Not bad at all. Let's consider you as an example. Let's just say you're a relatively new lifter, and over the next five years, you put on 30 pounds of muscle. If you burned 2,500 calories per day before, you'd burn 2,680 calories per day. Now, after adding the new muscle, there is a 180-calorie difference, about four extra kiwis you could eat daily. And so far, this is the biggest metabolic booster we've seen. And so I'm going to put building muscle in the it works category,” he says.

Way 7: Reverse Dieting

A happy young Indian woman having a pancake in a restaurantShutterstock

What about reverse dieting? “This has become very popular over the last few years. Reverse dieting is exactly what it sounds like—the reverse of dieting. Instead of decreasing calories, you gradually increase calories with the goal of rebuilding your metabolism,” he says, noting that he’s “a bit skeptical of it for sure. I have seen plenty of cases where people have increased their caloric intake by several hundred calories while maintaining their body weight.”

RELATED:20 Superfoods for People Over 50

Does Reverse Dieting Speed Metabolism? Possibly

Three young female friends sitting outdoor and eating pizza - Happy women having fun enjoying a day out on city street - Happy lifestyle conceptShutterstock

“My main grip with reverse dieting is that I just don't think it's necessary to go slowly after a diet. It makes much more sense to go straight to your new maintenance immediately. Then, once you're at your new maintenance, you can gradually increase your caloric intake from there. Of course, at a certain point, you'll reach the upper limit of your dynamic maintenance range, and at that point, you'll start gaining weight,” he says. “As of now, I'm gonna put reverse dieting in the might work category.”

Way 8: Meal Frequency

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

What about meal frequency? Does eating more meals throughout the day keep the metabolic furnace burning? He goes on to discuss a few studies.

Does Meal Frequency Speed Metabolism? Probably Not

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

His final answer? “It doesn't seem to, no,” he said, citing the science. “I'm personally not convinced that a higher meal frequency gives a meaningful boost in metabolism, and I'm putting meal frequency in the category that probably doesn't work.”

Way 9: Cardio

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

“Okay, so what about cardio? Cardio obviously burns calories. However, research shows that cardio also causes something called energy compensation. This means that when you burn more calories through cardio, your body subconsciously burns fewer calories through NEAT or non-exercise activity thermogenesis. This is the component of metabolism that includes activities other than exercise, so stuff like fidgeting and bobbing your head to music.”

Does Cardio Speed Metabolism? Yes

People running in machine treadmill at fitness gymShutterstock

“There are large individual differences in energy compensation, but on average, for every 100 calories you burn by doing cardio, you'll only actually increase your daily energy expenditure by 72 calories,” he says. “This is why I prefer diet as the main tool for establishing a caloric deficit and cardio as a secondary tool. 'cause, with cardio, you tend to get less caloric bang for your buck. Still, even with energy compensation in mind, cardio burns calories, so it belongs in the it works category.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Way 10: Weighted Vests

Muscular,Caucasian,Bearded,Man,Tightening,Up,Military,Style,Weighted,VestShutterstock

Next up, weighted vests. “There's some cool science behind this. The general idea is if I weigh 160 pounds right now and I start wearing a 20-pound weighted vest. My body will start to think that I weigh 180 pounds and burn calories like a 180-pound person would,” he explains.

Do Weighted Vest Speed Metabolism? Possibly

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

“Recent evidence has suggested the existence of a system of sensors in the body called the gravitas stat, which senses changes in loading on the bones. If these sensors get the idea that you're now a heavier person, it'll increase your caloric expenditure and decrease hunger levels,” he says. “I'm tempted to put weighted vests in the it works category because I think it probably does. However, I'm going to leave it under the might work category for now until we get more published research.”

Way 11: Slow Dieting

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

“Lastly, there are two other less sexy but still very effective metabolic strategies that I'd like to mention,” he said. The first? Slow dieting, “Avoid dieting on very low calories.”

Does Slow Dieting Speed Metabolism? Yes

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

“The more aggressively you cut, the more your metabolic rate decreases. So, generally speaking, you should aim to lose about 0.5 to 1% of your body weight per week. And the more you go above this zone, the more likely it is that your metabolism will start tanking. Slow dieting definitely works.”

Way 12: NEAT Smuggling

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

How about NEAT smuggling? “You should try to smuggle in extra non-exercise activity where you can,” he says.

Does NEAT Smuggling Speed Metabolism? Yes

Determined woman running up on seaside mountain stairsShutterstock

“This is where the weighted vest might be helpful, but there are other things you can do, like park further from the grocery store, take the stairs over the elevator, and regularly stand up and stretch at your desk. I call these little activities throughout the day NEAT smuggling, and I'd also put it in the it works category.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Weight Loss Success

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“It's also worth keeping in mind that even if you implement some of these strategies and you still have a relatively slower metabolism, you can, of course, still lose weight. In fact, research shows that metabolic rate isn't nearly as predictive of successful long-term weight loss as many people think; people with faster metabolisms can fail to lose weight, and people with slower metabolisms can succeed to lose weight,” he points out.

Count Macros, He Suggests

“The things more reliably associated with successful long-term weight loss are being physically active, regularly weighing yourself, weight training, and making lifestyle changes.” He also recommends counting macros using an app. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dave Asprey
Copyright Dave Asprey
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you struggling to lose weight after 40? There are foods you can eat to speed up your metabolism, according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, and “The Father of Biohacking.” As you age, your mitochondria start to lose their function. “That’s not great, because your mitochondria are the organelles responsible for creating all of the ATP (energy currency) in your body and directing that energy to where it needs to go,” Asprey tells Body Network. One way you can keep your mitochondria in good shape is by eating foods that support them. “Here are 10 foods that keep your mitochondria and your metabolism running well so you can become lean, fit, and perform at your peak,” he says.

Grass Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Asprey explains that beef is full of fat-soluble vitamins, minerals, and protein. “When you get enough protein, it’s easier to put on and maintain muscle. Protein is also very satiating. When you eat more high-quality protein, you feel less hungry and have fewer cravings. It’s like nature’s Ozempic,” he says.

Pasture Raised Eggs

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Pasture-raised eggs are “another great way to get high-quality protein and keep cravings at bay,” says Asprey. “Whole eggs also contain lots of vitamins, minerals, and choline (a brain nutrient).”

Collagen Protein

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Collagen protein is a great tool for fat loss, according to Asprey. “A recent study found that adding just 5 grams of collagen protein to 25 grams of whey protein increased muscle protein synthesis 33% more than just using whey alone. The more muscle you have, the faster your metabolism will be and the more fat you’ll burn,” he says.

MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

“MCT oil is a special type of fat made from coconuts. When you consume it, your body rapidly converts it into ketones which your tissues can use for energy. Ketones reduce inflammation and eliminate cravings. Studies show that MCT oil stimulates mitochondrial biogenesis (when your body makes more mitochondria) and increases metabolism,” Asprey says.

Coffee

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Coffee, which contains polyphenols like chlorogenic acid, can improve insulin sensitivity and increase your metabolism. “If you’re drinking caffeinated coffee, the caffeine induces fat cell breakdown and also speeds up your metabolism,” he says.

Herbs

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Cook with lots of herbs! “Not only do herbs protect your food from oxidation, they also contain lots of metabolism-supporting, fat-burning compounds. Oregano, for example, contains carvacrol, which is a compound that may disrupt the fat gain process. Rosemary contains ursolic acid, which can improve muscle mass and increase fat loss,” Asprey says.

Raw Grass-Fed Dairy

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He also recommends raw grass-fed dairy. “Dairy contains conjugated linoleic acid, which is a type of fat that helps your body burn fat. It’s also rich in fat-soluble vitamins that keep your metabolism in top shape,” Asprey explains.

Cooked and Cooled White Rice

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While many people say keto is the best way to lose weight, it isn’t, says Asprey. “If you don’t get enough carbohydrates, your thyroid will slow down and your hormones will suffer. The key is to do a cyclical keto diet where you strategically add carbs every once in a while, to keep your metabolism running,” he says. “It’s essential to choose low-toxin carbs like white rice, raw honey, or a small amount of in-season fruit. A cool trick is to cook your rice with a little bit of MCT oil and then cool it in the fridge before you eat it. When you do this, the starch in the rice turns to resistant starch, which acts more like fiber and feeds your gut bacteria. You also get a significantly lower blood glucose spike when you eat rice this way. (You can reheat the rice. You don’t have to eat it cold).”

Nori and Kelp

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Sea vegetables, including nori and kelp, “are great natural sources of iodine, which your body needs to make thyroid hormones,” says Asprey. “Your thyroid plays a huge role in controlling your metabolic rate. If you don’t have enough thyroid hormone, your metabolism will slow down. Use nori sheets to make your own sushi with your cooked and cooled rice!”

Low Mercury Seafood

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Low-mercury seafood, like wild sockeye salmon or haddock, is a great source of protein and omega-3 fats. “Some studies show that omega-3s increase your metabolic rate,” says Asprey. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.


Why It’s Important to Boost Your Metabolism

Why is it so important to boost or increase your metabolism? “Simply put, the higher your metabolic rate is, the more calories you burn,” Joanna says. “Hence, the easier it is to lose weight and keep it off. Someone with a sluggish or slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.”

What Impacts Your Metabolism?

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So, what affects your metabolism? “Genetics, age, weight, diet, exercise, habits, as well as lifestyle,” she says. “There are certain areas in which we can't control, such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade, starting in our late twenties. So if you choose to do absolutely nothing about it, that's when you'll start to see the weight pile on as you age.”

Luckily, There Are Things You Can Control

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“There are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. So I'm going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight,” she says.

Pump It Up

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The only way to increase lean muscle mass is to lift weights, says Soh. “For every pound of lean muscle, your body burns an additional 14 calories a day, whereas a pound of fat only burns two to three calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.”

Strength Train Two to Three Times Per Week

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises, she says. “Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells, or equipment such as a resistance band or even bodyweight exercises such as pushups and pull-ups.”

Swap Steady Paced Cardio for HIIT

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She also suggests swapping steady pace cardio for HIIT. “Yes, going for a long jog can be great to burn calories, but it isn't the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, more commonly known as HIIT, involves quick and intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

It’s Easy to Incorporate Into Your Routine

She adds that HIIT training can burn a similar amount of calories in half the time compared to low-intensity study-based cardio. “Not only will you be saving time, you'll reap the benefits of a HIIT workout even after the session. So, after your HIIT workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady paced cardio training.” She recommends inserting 30-second sprints into your cardio routine, followed by one minute of recovery. “Repeat this cycle for 10 times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a hit training.”

Don't Starve Yourself

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Next, don't starve yourself. “Yes, in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency, long-term, can wreak havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism,” she says.

It Is Not Sustainable

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While you will lose weight, it will not be sustainable. “Once you are back to your normal ways of eating or increase your food intake, that's when you start piling on the weight again, and it happens really fast. Avoid extreme diets instead, and reduce your calorie intake at a healthy and realistic pace, which can help you lose weight. At the same time, you know that you can sustain this for life,” she says.

Power Up with Protein

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Fourth, power up with protein. “TEP, which is also known as the thermic effect of food, is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP as it is harder for your body to break it down. It raises your metabolic grade by 15 to 30% compared to 5 to 10% for cups and zero to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day,” she says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

You Will Feel More Full, So You Won’t Overeat

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Plus, you'll also feel more full and prevent overeating. “Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger,” she says. “That doesn't mean you have to consume a very high protein diet. The guideline to simply follow is to check that 20 to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.”

Sip on Black Coffee

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Next, sip on black coffee. “Studies have shown that the caffeine in coffee can boost metabolism by three to 11%. And this is why: If you were to take a look at fat burners, most of them have caffeine as the number one ingredient.”

Drink a Cup Before Working Out

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“That doesn't mean that you should be a caffeine addict and just sip on coffee all day long, expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, and hence help you burn fat more efficiently. And that's something I personally practice myself. So, one cup of Joe before my training,” she says.

Move More

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“Exercising has tons of benefits. However, if you have a sedentary life where you are sitting at your desk for eight hours every single day and you only move for an hour in the gym, that's probably not the best way to boost your metabolism throughout the day. The goal here is to move more,” she says. “Sitting too much kills you, and it's even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

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“An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour, get up, get yourself a cup of tea, do some simple stretches, or just walk around your office, make an effort to move more by walking to get lunch, taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort,” she says.

Stay Hydrated

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

“We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down,” she says. “Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories, but can add up over time and cause weight gain.”

Here Are Some Simple Tips

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“Some simple tricks to drink more water daily is to drink a glass once you're up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water,” she says.

Get Enough Rest

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“I can't stress this enough: Get enough rest,” she says. “Lack of sleep can be linked to being overweight. Sleeping is something we don't prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn.”

RELATED:Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Here Is Why Lack of Sleep Leads to Weight Gain

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“Sleep affects the levels of two hormones, leptin, and ghrelin, which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you have had enough to eat without enough sleep. Your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you'll also notice that you eat and create more,” she explains.

Remember, You Got This!

Her final words? “You are in control of your body's metabolic rate. Don't blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost your metabolism, and you will only thank yourself for it. A high metabolism can help with weight loss, maintaining a healthy weight for life, and more importantly, it gives you more energy to do the things you enjoy and truly live life,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young beautiful woman eating juicy watermelon on the beach.
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Family Nurse Practitioner and Nurse Educator Brigitte (@BrigitteNP) was a personal trainer in the past and is still very passionate about all things diet, exercise, and wellness. Brigitte knows first-hand how difficult it can be to lose weight if your metabolism isn’t being supported. “I was not blessed with a very fast metabolism,” she says. “There are certain people who can eat anything they want and stay skinny. That was never me, has never been me, and will probably never be me, but there are things that you can do to help boost your metabolism.” Read on to learn about her top metabolism-boosting tips!


Yearly Checkups

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Keep up with your yearly checkups to rule out any medical conditions that could undermine your weight loss, Brigitte says. “I always recommend that you schedule your yearly visit with your healthcare provider or make an appointment anytime you feel there's a change in your health conditions, such as hypothyroidism, which is a sluggish thyroid or a slow thyroid that can decrease your metabolism,” she says. “Hypothyroidism can be detected through lab work.”

Thyroid Issues

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Brigitte says to watch out for specific symptoms of thyroid issues. “Depending on your lab results, it must be corrected with medication. So if you're feeling very fatigued and cold all the time, and you've put on a lot of weight, I urge you, please go to your healthcare provider and get your thyroid checked out because sometimes a low thyroid can get missed and that does need to be treated as soon as possible. But let's say you've had your blood work checked out. Your thyroid is in great function, and if you don't have hypothyroidism, then let's boost your metabolism.”

Metabolism 101

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Brigitte gives some background into what metabolism is. “Your basal metabolic rate is your BMR, and it's essentially how many calories do you burn at rest,” she says. “So, for example, those people who can eat a lot of food and never gain weight most likely have a very high basal metabolic rate. Their body burns more calories at rest, and therefore, they are able to eat more without gaining weight.”

Not Naturally Blessed

Brigitte works hard to keep her metabolism in tip-top shape. “I was not blessed with a good metabolism, but there are hacks around this,” she says. “As always, make sure you always check with your healthcare provider before following these tips.”

Tip #1: Get Enough Protein

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Brigitte is vegan and consumes vegan protein powder. “Tip number one is during meals, consume some type of lean protein,” she says. “When you eat protein, you get a temporary rise in your metabolism by around 15 to 30%. Additionally, protein helps you feel more full and prevents you from eating. When I'm working and I don't have time to eat, I will use my blender cup and I'll add a scoop of protein, and it helps satisfy my cravings.”

Tip #2: Eat Lean Protein

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Brigitte recommends lean protein for non-vegans. “So if you're not vegan, you could opt for a lean grilled chicken breast,” she says. “As a vegan, I eat vegan alternatives such as gardening or beans and lentils, and sometimes I'll even add edamame to salads.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Tip #3: No Soda or Sports Drinks

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Eliminate sodas and sports drinks from your diet, Brigitte says. “The third tip to boost your metabolism and even to help you lose the weight is to ditch the soda and even sports drinks,” she says. “Unless you are a marathoner or you're an elite athlete that is using up all these calories and all these electrolytes, you don't need sports drinks. Many sports drinks are loaded with sugar. They barely have any electrolytes, and if your workout is light, you don't need to replace electrolytes. If you're just walking by drinking a sports drink or even a soda, everything that you would have burned, you just drank back.”

Drink Water

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Brigitte recommends drinking plenty of cold water instead. “You're better off drinking cold water. Sugar equals calories, and when you drink water, you automatically decrease your calorie intake. Drinking water also boosts your metabolism. Studies have found that drinking 17 ounces of water, which is around 0.5 liters, increases your resting metabolism by 10 to 30% for about an hour. A pro tip is to drink cold water to burn even more calories. This is because by drinking cold water, your body has to work harder to regulate your body temperature back to normal.”

Tip #4: HIIT Workouts

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Brigitte recommends HIIT workouts to boost metabolism. “Walking alone is not going to help you lose a lot of weight,” she says. “A lot of times, providers will tell patients like, oh, make sure you walk at least 30 minutes a day. But if you're walking and you know you're not even getting your heart rate elevated, that's not doing much. So don't get me wrong, walking is better than not walking any day. But there's a more efficient way to maximize your workouts.”

Tip #5: Lift Weights

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Brigitte strongly encourages strength training. “The fifth tip, and possibly my favorite, is to lift some weights. I can tell you that when I solely did cardio, I barely lost any weight. That all changed when I learned one huge hack to losing weight, which involved lifting weights. The truth is that muscle burns more calories and fat, so the more muscle mass you have, the higher your metabolism.”

RELATED: 7 Things to Do When You Wake Up to Melt Fat

More Muscle

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The more muscle you have, the more calories you burn at rest. “Men naturally have more muscle mass than women, and this is why they can eat more than us,” she says. “Research shows that one pound of muscle burns seven to 10 calories per day, while one pound of fat burns only two to three calories. This was according to the American Council on Exercise. Also, as we age, our muscle mass tends to decrease, and lifting weights helps combat that drop in metabolism. If you've never lifted weights, start lightly and slowly build up. Don't overdo it.”

Life-Changing Workout

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Brigitte says you don’t need to lift huge weights to get good results. “A small amount of weight goes a long way,” she says. “Lifting weights has been life-changing for me. It helps keep me toned, and it has helped boost my sluggish metabolism. I'm 35 years old, and I actually weigh less than what I weighed in high school.”

Find Something Fun

Brigitte makes the excellent point that if you find something fun, you’re more likely to keep up with it. “Find something that you enjoy doing. Running on a treadmill is so boring for me,” she says. “So now I opt for hot Pilates, Pilates, which incorporates core training I do, and that Pilate class I go to also incorporates high interval intensity training and calisthenics, and that helps tone and strengthen.”

RELATED: 11 Signs Ozempic Is Not for You

Yoga and Stretching

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Brigitte makes sure to incorporate lots of stretching into her workouts. “I incorporate hot yoga into my workouts, and this helps keep me flexible and injury-free,” she says. “I have an autoimmune condition, so it's very important that I prevent injury and that I stay flexible because I tend to be predisposed to tendon and ligament injuries and inflammation.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Abram Anderson
Abram Anderson/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.


Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

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“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

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“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

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The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Melissa Neill msmelissaneill MelissaNeill
Why Is That Important?
Copyright msmelissaneill/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Why strength training matters for women over 40

As we age, our bodies naturally lose muscle mass at a rate of about 1% per year after 40. "Muscle is the thing that's going to fire your metabolism, it's going to stoke your metabolism up," Melissa explains in her recent post. While we can't control depleting hormones, we can absolutely control how much muscle we maintain and build.

Strength training isn't just about looking good—it also increases serotonin and endorphins that reduce anxiety and stress, while improving bone density, which becomes increasingly important as we age. And contrary to popular belief, lifting weights won't make women bulky—it simply helps replace lost muscle and creates that toned, defined look many women desire.

The benefits of compound movements

All four exercises Melissa recommends are compound movements—exercises that work multiple muscle groups simultaneously. This approach is incredibly efficient for women over 40 who may not have hours to spend at the gym. "You don't have to be strength training for hours every day. You can get away with about 30 minutes," Melissa points out.

These exercises transform your body into what she calls a "fat-burning machine" by engaging large muscle groups together, maximizing your workout time and results. Each move can be modified for beginners and gradually progressed as you build strength.

Exercise 1: The Squat - The foundation of lower body strength

Confident young sportswoman outdoors at the seaside, doing squats​Your Weekly Fat-Burning Workout PlanShutterstock

The squat is an essential movement that works far more than just your legs. "The key benefits of a squat is it's going to work your whole body," says Melissa. While primarily targeting your glutes, hamstrings, calves, and quads, squats also engage your core and even parts of your upper body when holding weights.

Squats improve mobility, stability, and balance—all crucial aspects of fitness after 40. If you're new to squats, Melissa recommends starting without weights, focusing on form, and gradually adding dumbbells or barbells as you get stronger. Even her client Jenny, who initially couldn't squat due to bad knees, eventually progressed to squatting with weights.

How to perform the perfect squat

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To perform a basic squat, stand with feet hip-width apart, lower your body as if sitting in a chair, and try to keep your knees behind your toes. "Try to go, if you possibly can, really deep in," suggests Melissa. If you struggle with depth, try elevating your heels slightly, which can make it easier to lower deeper while maintaining good form.

As you progress, you can add dumbbells held at your sides or a single dumbbell held in front of your chest. For those with access to a gym, hack squats, barbell back squats, front squats, and sumo squats (with wide-set feet) are all excellent variations to add to your routine.

Exercise 2: The Deadlift - Powering your posterior chain

Muscular caucasian woman in a gym doing heavy weight exercises. Young woman doing weight lifting at health club.​Lift WeightShutterstock

The deadlift might look simple—just lifting weight from the ground—but it delivers powerful results for women over 40. "Despite the fact, like the squat, it seems like a lower body exercise, what you're doing is working your posterior chain," Melissa explains.

This means you're targeting your hamstrings, glutes, back, and even engaging shoulders and biceps as you pull with your upper body. While traditional deadlifts can be technical, Melissa recommends starting with Romanian deadlifts (RDLs), which are more accessible and safer for those with back concerns. Using dumbbells for this movement allows you to master the form before progressing to barbell variations.

How to perform a Romanian deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

To perform a Romanian deadlift with dumbbells, start with feet hip-width apart and hold dumbbells in front of your thighs. "I'm going to bend slightly forward, so it's very different from a squat. I'm still going to bend my knees and then I'm going to come all the way up," describes Melissa.

Focus on hinging at the hips while maintaining a slight bend in the knees, lowering the weights toward the floor while keeping your back flat. You should feel this primarily in your hamstrings and glutes. Remember to squeeze your glutes at the top of the movement but avoid overextending. Start with lighter weights to master form before gradually increasing the load.

Exercise 3: The Row - Building a strong, defined back

Athletic woman doing exercise with fitness elastic band on mat at home​4. Seated Rows with Resistance Band: Back Strength for PostureShutterstock

Rows are essential for developing upper body strength, particularly in the back—a large muscle group that helps burn significant calories when trained properly. "I learned to do this when I was 50 years old, so it's never too late to learn a skill," Melissa shares about mastering pull-ups, the ultimate rowing movement.

While pull-ups might seem intimidating, there are many variations of rowing exercises that can help build toward this goal. Rowing movements work not just your back muscles but also engage your core, shoulders, biceps, and triceps, making them incredibly efficient for women over 40 who want to maximize their workout results.

Row variations for every fitness level

Young woman training on row machine weight training equipment on sport gym.Shutterstock

If pull-ups seem out of reach, don't worry—there are plenty of ways to incorporate rowing movements into your routine. For home workouts, Melissa suggests dumbbell rows: "I'm going to bend over, hands by my side, I'm going to row up like that." Resistance bands anchored to a sturdy object like a staircase can simulate lat pulldowns. At the gym, assisted pull-up machines, cable rows, or specialized equipment like the Kaiser machine can help build the necessary strength. Start where you are, and gradually progress—remember that Melissa herself didn't master pull-ups until age 50, proving it's never too late to build upper body strength.

Exercise 4: The Push-up - Total body strengthening

Sphinx Push-Ups, Portrait shot of attractive middle aged woman doing plank exercises on yoga mat in the fitness studio.​6. Sphinx Push-UpsShutterstock

The push-up is a powerful bodyweight exercise that works nearly every muscle in your body. "You can think of it as a chest exercise, but actually you're going to work your shoulders, your back, your chest, your core, your quads, your hamstrings, even your glutes come in," Melissa explains. Many women on her program initially believe they can't do a full push-up, but quickly progress from modified versions to the full movement. Push-ups help with overall fitness, burn significant calories due to the number of muscles engaged, and build functional strength that translates to everyday activities.

Push-up modifications for all levels

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

If you're not ready for full military-style push-ups, Melissa offers several modifications to help you build strength: "If that's hard for you, you could try putting your hands out a bit wider." You can also perform push-ups from your knees, with hands elevated on a bench or sturdy surface, or even against a wall if you're just starting out. The key is to start where you are and gradually progress. Aim to do as many full push-ups as possible before switching to a modified version to complete your set. With consistent practice, you'll be surprised at how quickly your strength improves.

Combining the exercises for maximum results

To create an effective workout routine, Melissa suggests incorporating all four key exercises—squats, deadlifts, rows, and push-ups—into your training plan. You don't need to do all of them in a single session; instead, you might focus on two per workout, alternating throughout the week. "You're working all these muscle groups, so you're going to burn tons of fat," Melissa points out. These compound movements create the foundation of strength training that will help you regain lost muscle, boost your metabolism, and transform your body shape. Start with 2-3 sets of 8-12 repetitions for each exercise, adjusting the weight and intensity to match your fitness level.

Consistency is key to transformation

The transformations Melissa has witnessed in her clients didn't happen overnight—they were the result of consistent effort over time. "I would never have thought that I would be able to build actual muscle," says Jenny, one of Melissa's clients whose before-and-after photos demonstrate significant change. The beauty of these four key exercises is that they can be performed at home with minimal equipment, at a gym, or even modified to use just body weight when traveling. By committing to incorporating these movements into your routine 2-3 times per week, you'll gradually build the strength and muscle that helps combat age-related changes in metabolism and body composition. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.