If you’re on the fence about whether to buy organic, this news may sway you: Fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at full-tilt because they don’t expose your thyroid to toxins, Hyman says. Nonorganic produce, on the other hand, “blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat and determines how fast it runs,” he explains.
A good night’s sleep can help balance the fluctuating hormones that wreak havoc after age 50, Katherine explains. Additionally, a well-rested body is more resistant to cravings. “Studies show that when a body is sleep-deprived, the body slows the metabolism to conserve energy,” she says. “This seems counter-intuitive, as we all know it feels like it takes more energy to function when sleep-deprived—but perhaps it is because your own body slowed your metabolism to conserve energy.”
Have a few cups of java for a metabolism boost, but if you’re never seen without a mug at your lips, that could work against you, says nutritionist Amy Shapiro. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much—or realize how hungry you really are—until you get home for dinner. “Not eating enough throughout the day can make your metabolism sluggish,” she says. “By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.”
Sleep, sleep, sleep: Getting poor sleep impacts our hunger hormones, D’Ambrosio says. Studies have also found that less sleep was associated with a higher BMI. “Less sleep increases our ghrelin – our hunger hormone – and decreases our leptin – which helps us feel full,” she explains. “If you are looking to burn calories more efficiently and moderate your consumption, be sure to get enough sleep.”
Strength training is another great way to make sure your metabolism is at its peak. Through strength training, you can tone your muscles and boost your metabolism. The great thing about muscles, other than looking lean, is that they burn more calories than fat. No need to bust out the big weights for strength training — try some basics, like push-ups, sit-ups, resistance bands, or yoga.
It’s like butter that grows on trees. But instead of the cholesterol, trans fats, and saturated fats in real butter, avocado contains metabolism-enhancing monounsaturated fat. And that’s not all. Each creamy fruit is also packed with fiber and free-radical-killing antioxidants. Free radicals are destructive rogue oxygen molecules—natural byproducts of metabolism—that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems. Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can’t reach the mitochondria—the base camp for the free radical army—and that’s a problem. When your mitochondria aren’t working properly, your metabolism runs less efficiently. Enter: Avocado. A 2015 study found that monounsaturated-rich oil pressed from the fruit can help mitochondria become more resilient. Researchers say the results jive with low-disease rates in Mediterranean countries where olive oil—nutritionally similar to the avocado—is a diet staple.
Eating a sufficient quantity of protein at each meal is almost unanimously agreed upon as a critical component of maintaining a rapid metabolism. A recent study by the American Society of Nutrition attested to a higher protein diet making you feel more satiated after eating and maintaining lean muscle mass. But that doesn’t mean you should go to town on a juicy steak every night. “You can only absorb about 30 grams of protein at a time to utilize it for muscle group and repair,” says Pincus, who recommends that you spread protein consumption throughout the day, about 4 ounces with each serving. Not sure how to incorporate healthy lean protein into your mealtime routines? Stollman suggests 2 tablespoons of nuts or nut butter, 8 ounces of low-fat yogurt, either dairy or soy, 2 ounces of tune, 4 tablespoons of hummus, 4 ounces of tofu, or 1 egg, with each meal or snack.
Muscles are fat-burning furnaces, so be sure to do enough resistance training to build and maintain them (these fast workouts tone your whole body in 30 minutes), and follow your workout with a healthy meal or snack that contains protein, carbohydrates and fat. Building new muscle raises your Resting Metabolic Rate (RMR) so you'll burn more calories every day.