Briefly put, your metabolism is the sum of all processes (anabolic & catabolic) that results in waste elimination, energy production and growth. Genetics, dietary intake and environmental factors all play roles in establishing your metabolism.

Since there are so many variables including multi-faceted processes, it’s complicated to directly target your metabolism and improve it. However, diet and exercise play enormous roles in this. Needless to say, both of these things are under your control. Thus, you can effectively impact and improve upon your metabolism by making a few changes by implementing these natural metabolism boosters.

There are several natural ways to boost metabolism, many of which are simple daily changes that will effectively and realistically improve the rate at which your body processes and burns calories. In doing this, you may notice you have a larger appetite. This is likely due to the fact that you’re increasing your calorie deficit as your metabolism kicks it into high gear.

This means that you can potentially eat more calories and maintain your same weight. This is evident in the fact that many individuals appear to eat endlessly without gaining weight. One of many reasons that is the case is because their metabolism is cranked up.

Note that implementing these changes doesn’t guarantee your unique body and make up will suddenly become lean. However, integrating these daily habits will help optimize the metabolism that your individual body is meant to function with.

1. Make Breakfast Your Biggest Meal

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Skipping breakfast is one of the biggest contributors to a slow metabolism. When you wake, your body needs a hefty dose of nutrients to get moving and feel energized for the day ahead. Even if it means getting up 30 minutes earlier, make it a point to make breakfast happen every morning.

A quick, nutritious, convenient meal to consume for breakfast is a smoothie. Pack it full of fresh fruit, powdered protein and a healthy fat like chia seed for a balanced meal that will equip you with a robust dose of morning nutrients.

2. Take the stairs

Simple things like taking the stairs instead of the elevator, standing up at a counter while browsing the internet on your laptop, or commuting to work on a bicycle instead of using your car are fantastic ways to consider ramping up your metabolism by demanding more from your body.

Along with burning more calories, these activities will be energizing and will help keep you able to take on a full day’s work. The better shape you’re in and the higher rate  our metabolism is cranking, the more you are able to take on.

3. Make sure you eating balanced macros (carbs, protein and fat)

50 percent protein, 35 percent carbohydrates and 15 percent protein is a rough estimate for the ideal ratio of macros you should be consuming through your diet. Use these numbers to give yourself an overall picture of what your food intake should look like.

Don’t obsess over making your diet perfectly abide by these numbers. On the contrary, simply know that it’s optimal to eat a bit of protein, carbs and fat with each meal–not overdoing any of them.

4. At least once a day, drink green juice

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The phytonutrients in leafy greens such as chard, kale and spinach are powerful metabolism elevators–as they help alleviate digestive issue, increase energy, encourage detoxification. These are all facets of our health that affect the metabolism.

Thus, greens are mighty & natural metabolism boosters. Don’t be afraid to venture out and try new greens. Some great axamples of lesser used greens include beet greens, dandelion greens and collard greens. Fresh herbs like peppermint and rosemary make great, flavorful additions to your drink.

There are several ways to consume your daily green drink.

• The most convenient way to get your daily green drink is to stop by your local health food store and scour their drink section for a cold-pressed, organic, raw juice. You can expect to see all kinds of flavor combinations. Aim for drinks that look green and contain mostly vegetables, if possible.
• The simplest homemade way is to fill up your blender with water, then add a few handfuls of greens (use a variety). Blend this combination thoroughly. It should be a consistency that is drinkable with the occasional bit of fiber in your gulp. Experiment with different water and greens ratios to make this drink work for you.
• A more time consuming, complex (but delicious and fresh) way to consume your daily green drink is to juice your own produce. Though this is called a “green drink”, don’t be afraid to use other veggies and fruit. A flavor combination to try juicing is kale, apple and carrot. Try out different combinations and find one that you enjoy. Since not much juice comes from greens, juicing can be expensive. You can save money on juicing by only buying produce that is on sale.

5. Don’t Skip Resistance Training

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Falling into a routine that only consists of cardiovascular activites like walking, running, cycling or using the elliptical trainer can, unfortunately, make your fitness progress plateau. This happens because you may tend to do these activities in a long, slow manner. Exercising this way is a routine that your body and heart rate get used to. You develop muscle memory and a certain level of fitness where your heart rate and body are not guessing what’s next.

The key to boost metabolism naturally through exercise is to keep your body guessing. Do exercises like squat jumps, lunges or push-ups with little rest in between. To increase the intensity (thus, increase your metabolism), add weight to these movements. You body will be more challenged and your heart rate will skyrocket. This will up your metabolism and make you happier with your fitness program.

You can optimize your time spent doing resitance training by performing moves that target your upper and lower body at once. For example, holding a weight, you can perform a squat followed by a shoulder press. Within this dynamic move, you’ll be incorporating your thighs and glutes as well as your shoulders and arms.

In all of this, remember that you do have genetics at play. That will affect the rate at which you see changes in your energy and weight. Don’t let yourself get frustrated–just trust that healthily is the right way to amp up your metabolism and stay commited at adhering to these daily habits.

Written by Jesica Salyer

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