Skipping meals, overeating and irregular exercise are all factors that can slow down your metabolic rate and make it harder to lose weight, but a natural metabolism booster will help you get rid of that extra fat more quickly than normal.
Natural metabolism boosters include foods, herbs and even supplements that claim to increase the number of calories your body burns through everyday activities such as walking, playing sports, or even light gardening. They work by helping your body break down food more efficiently so it uses up stored fat more quickly than normal.
Read on to understand more on what is a natural metabolism booster and the types.
What Is a Natural Metabolism Booster?
Some supplements and foods may activate certain metabolic pathways in your body, which can make you use up calories more quickly and lead to weight loss. These are natural metabolism boosters, and you can find them in many different products.
Natural metabolism boosters claim to help you burn more calories, which is the rate at which your body uses up its stored fuel. This can help you lose weight faster by preventing your body from making excess fat.
Supplements That Boost Metabolism
You can also take supplements specifically designed to help boost your metabolic rate.
Some of the most popular and effective supplements for increasing your metabolism include:
- Fish oil: Some studies suggest it increases how fast you burn fat by up to 30%. [1]
- Green tea extract: It may help you burn calories efficiently by speeding up your metabolism, lowering stress hormones that make you store fat, and increasing your EGCG, a strong antioxidant found in the best fat burners UK. [2]
- Chromium: This mineral may help you increase your metabolism, especially if you have metabolic issues like high blood pressure, insulin resistance, or obesity. [3]
How Do Foods and Herbs Help Increase Your Metabolic Rate?
You can also speed up metabolism with foods and herbs, which can trigger metabolic pathways in your body that help you burn calories and lose weight. Some of these foods and herbs have been used for centuries, like chromium and green tea. Others have been discovered more recently, like resveratrol, which is found in red wine and grape skin extracts.
Some of the foods that can boost your metabolism are [4]:
- Avocados: Rich in healthy fats and fiber.
- Chickpeas: High in protein and fiber.
- Olives: Packed with healthy fats and antioxidants.
- Almonds: Great source of protein and healthy fats.
- Olive oil: One of the best sources of monounsaturated fats.
- Walnuts: Rich in omega-3 fatty acids and antioxidants.
- Protein-rich foods: Eggs, chicken, fish, tofu, and yogurt may help you build muscle and burn more calories. Protein also helps you feel full and satisfied for longer.
- Whole grains: Oats, brown rice, quinoa, and barley can help you boost your metabolism by providing fiber and complex carbohydrates. These may help you regulate your blood sugar and insulin levels.
Vitamins and Minerals
Vitamins and minerals are essential for your metabolism to work properly. You only need small amounts of them, but if you take a metabolism boosting supplement, you might get too much of some, which could be harmful.
Some vitamins and minerals that can help increase your metabolic rate include Vitamin B, C, D, E, Folic Acid, Potassium, and Selenium.
Herbal Metabolism Boosters
Herbal supplements are products made from plants that may improve your health. Some herbal supplements can boost your metabolism, such as:
- Hoodia: Used for centuries as a natural appetite suppressant and metabolism booster.
- Ginseng: May help you burn more calories by increasing your physical and mental performance.
- Maca: A natural adaptogen that may help you balance your hormones and increase your energy levels.
- Garcinia cambogia: It may help you lose weight by blocking your body from making excess fat and suppressing your appetite. [5]
- Yohimbe: A natural fat burner that can help you increase your body temperature and burn more calories.
FAQs About Metabolism Boosters
We answer a few popular questions online about taking metabolism boosters for weight loss.
What Are the Benefits of Metabolism Boosters?
Metabolism boosters are claimed to help increase the amount of calories and fat you burn every day. Some of the ingredients used may also improve your health and well-being by enhancing your energy levels, mood, and cognitive function.
What Are the Risks of Metabolism Boosters?
While most brands are tested for safety, there are still risks to taking metabolism boosters, depending on the type, quality, and quantity of the product you use.
- They can cause side effects, such as jitteriness, insomnia, anxiety, nausea, headache, or heart palpitations.
- Some may also interact with other medications or supplements you are taking, which can lead to serious complications or adverse reactions.
- In the cases of prescription or banned substances, they can also be addictive or habit-forming, which can make you dependent on them or cause withdrawal symptoms if you stop using them.
How To Choose the Best Metabolism Booster for You?
There is no one-size-fits-all solution when it comes to metabolism boosters and weight loss supplements. Different products may work differently for different people, depending on their individual needs, preferences, and goals. Do your research before buying any metabolism booster, and look for reliable sources of information, such as customer reviews, scientific studies, or expert opinions.
Conclusion
The best way to boost your metabolism is to eat healthy and exercise regularly, but if you want an extra boost, you might want to try a natural metabolism booster. These can help you burn calories faster and lose weight faster. They can also help you avoid gaining weight if you burn off all the calories you eat, so you don’t have to count calories or worry about what you eat.
References:
- Buckley JD, Howe PRC. Long-chain omega-3 polyunsaturated fatty acids may be beneficial for reducing obesity-a review. Nutrients. 2010 Dec;2(12):1212-1230. doi: 10.3390/nu2121212. Epub 2010 Dec 9. PMID: 22254005; PMCID: PMC3257626.
- Chen, I. J., Liu, C. Y., Chiu, J. P., & Hsu, C. H. (2016). Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clinical nutrition (Edinburgh, Scotland), 35(3), 592–599. https://doi.org/10.1016/j.clnu.2015.05.003
- Havel P. J. (2004). A scientific review: the role of chromium in insulin resistance. The Diabetes educator, Suppl, 2–14.
- Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012 Jul 1;3(4):506-16. doi: 10.3945/an.112.002154. PMID: 22797986; PMCID: PMC3649719.
- Onakpoya I, Hung SK, Perry R, Wider B, Ernst E. The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials. J Obes. 2011;2011:509038. doi: 10.1155/2011/509038. Epub 2010 Dec 14. PMID: 21197150; PMCID: PMC3010674.