I recently shared some of the most common diet & fitness myths - in particular related to boosting metabolism in order to lose fat and weight - as these are topics I’m hearing day in, day out. I often get people coming to my store looking for that miracle supplement or food to help them burn fat. While I offer many things that can help, I have to always remind people: its what we do 90% of the time that will move the needle. We have to first focus on the fundamentals - on building healthier food, exercise and sleep routines, and on developing a healthy relationship with food and with our bodies so we can identify the foods, supplements and lifestyle habits that make us feel better, healthier and stronger, instead of just obsessing over dieting and being skinny.
Check out these 4 myths that I debunked, and now, let me share what tips I DO recommend that you focus on when looking to boost your metabolism and burn fat.
Once you start prioritizing these 9 “metabolims boosting” principles - and make them HABITS - you’ll finally be able to release that search for the magic fat loss pill. Adding “fat-burning” foods and supplements will just be added bonuses.
Nine Metabolism Boosting Principles to help promote Fat Loss:
1) Prioritize Whole Foods: Focus on whole, unprocessed foods such as fruits, vegetables, whole grains (in small amounts), nuts, seeds, and healthy fats. These foods provide essential nutrients and fiber to support optimal metabolic function and overall well-being.
*Note: when it comes to dairy and grains (which yes are whole foods, but can be inflammatory for some) it’s worth it to test how they make you feel (try removing them for a few day with one of my detox programs) to see if they’re worth including regularly; regardless I generally suggest buying these organic if/when possible, and rotating them (not consuming them daily).
2) Eat sufficient Protein-Rich Foods: Include lean protein sources like chicken, fish, beans, and lentils in your meals to support muscle repair and growth. Protein also has a higher “thermic effect”, meaning it requires more energy to digest, contributing to calorie expenditure.
*While I suggest focusing on protein-rich meals, I must add: small portions of healthy unrefined carbs are NOT the enemy! We should pair our protein with some healthy fats as well as plenty of fiber coming from “healthy carbs” (primarily vegetables, but some starchier carbs are ok too!). Just fine tune the portions depending on your activity level, blood sugar response, and overall health goals.
3) Eat a “Plant-Rich” diet filled with fiber and antioxidants. Eating tons of greens, colorful vegetables, berries, avocados, herbs/spices, nuts and seeds, and other antioxidant-rich plant foods helps to promote a healthy, happy gut, which helps you to have proper digestion, helps fill you up and avoid overeating, and ultimately supports a healthy metabolism.
4) Stay Hydrated: Drinking an adequate amount of water throughout the day is crucial for maintaining optimal metabolic processes, digestion, and overall health. Aim to drink at least 1/2 your bodyweight (in pounds) in ounces of water daily, adjusting based on activity level and climate. For example, if you weigh 150lns, aim to drink AT LEAST 75oz of water (and more if you are very active and live in a hot climate).
5) Get Quality Sleep: Prioritize restful sleep to allow your body to repair and regenerate tissues, regulate hormones, and support metabolic processes. Aim for 7-9 hours of uninterrupted sleep each night to optimize metabolism and overall health. Personally, I’m a fan of tracking your sleep using an Oura ring (or similar device); it helps you to prioritize sleep!
6) Manage Stress: Chronic stress can disrupt hormonal balance and negatively impact metabolism. Incorporate - as often as possible - stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time outdoors to promote relaxation (and overall well-being).
7) Strength Train: Incorporate resistance training exercises into your workout routine will help you build lean muscle mass, which helps you burn more calories. I’m a huge fan of using primarily light weights (in barre workouts), however, I’ find there are lots of benefits of adding in - at least twice a week - some heavier weight lifting, too (especially for women in their 40’s and 50’s!). It helps to incorporate compound movements such as squats, deadlifts, and rows with weights to engage multiple muscle groups simultaneously.
8) Incorporate some Cardio into your fitness routine- including walking, sports (ex. tennis/padel), cycling, dance and/or HIIT (high-intensityiInterval training). Adding some cardio to your exercise regime is key for overall health and, it boasts lots of metabolic benefits, too. So, apart from your strength training sessions, add some walking/jogging, sports or HIIT a few times a week. Cardio (and HIIT training in particular) will help to elevate your heart rate and increase calorie burn both during and after exercise. Alternating between intense bursts of activity and brief recovery periods maximizes metabolic impact.
9) Supplement wisely. Certain supplements can be a great addition to a healthy diet, and help you in your weight loss journey. But it’s the last step, not the first. Plus keep in mind: everyone is diffferent, and depending on your needs and goals, your ideal supplements will vary. Regularly check your levels of VItamin D, Magnesium, Iron and B-12 for example. Also consider if you could use a probiotic and prebiotic supplement to support better digestion, maybe some adaptogenic herbs to help promote more relaxation and stress response, and maybe a protein powder to help you meet your protein needs. There are also tons of superfoods that can help boost your metabolism a little, but only after you are already doing the previous 8 steps.
While yes, many supplements have great benefits, they aren’t magic pills; you cannot supplement your way out of a bad diet. That being said, when working with my clients, once we’ve nailed the daily basics, I love to incorporate tailored supplement regimes to maximize their health goals!
Alongside these 9 tips of what to include, I must also remind you that EXCLUDING inflammatory foods - like excess alcohol, sugar, refined carbs and processed foods - is just as important!
By implementing these 9 evidence-based strategies into your fitness, nutrition, and lifestyle habits, you can optimize your metabolism, support overall health, and achieve your wellness goals more effectively. Remember, consistency and balance are key to long-term success and vitality.