America consumes too many calories. According to the Centers for Disease Control and Prevention (CDC), almost one-third of American adults are overweight and 42% are obese. Although several factors can contribute to weight gain, an unbalanced diet is one of the most important. However, making small changes to your diet can make a big difference, and certain foods can help speed up your metabolism to burn more calories throughout the day.
Read on if you’re looking for an easy, natural way to boost your metabolism and shed those unwanted pounds.
READ NEXT: Doing This For 10 Minutes Twice A Week Boosts Your Metabolism, Doctors Say.
Salmon is a fatty fish rich in omega-3 fatty acids. These healthy fats have been linked to several health benefits, including weight loss. Additionally, a 2021 meta-analysis found that omega-3 fatty acids can increase resting metabolic rate due to their role in fat metabolism in the body. Salmon is also a good source of proteinwhich can help you feel full and satisfied, which can lead to an overall reduction in calorie intake.
“Fatty fish like salmon can support metabolism with their high amounts of protein and omega-3 fatty acids,” says Kelsey KunikRDN, Registered Dietitian and Nutrition Advisor for Zenmaster Wellness.
READ NEXT: 4 foods that boost the same weight loss hormone as Ozempic, experts say.
Adding heat to your meals with hot sauce can help you burn more calories. “The main ingredient in hot sauce and chili peppers is capsaicin, a compound that gives your metabolism a slight boost to burn more calories,” says Kunik.
Capsaicin has been shown to increase metabolism and stimulate the body to burn more fat. A 2022 study published in Medications concluded that capsaicin could not only boost your metabolism, but also help short-term appetite suppression and restore healthy gut bacteria, supporting healthy weight management.
It’s no secret that many of us rely on coffee for a daily energy boost. But did you know that it can also help you burn more calories? This is because caffeine is a natural stimulant that can increase metabolism and help burn energy more efficiently. “Drinking at least one cup of strong coffee a day, or having an equivalent amount of caffeine, could increase the amount of fat you burn during exercise,” says Kunik.
A 2021 study had a group of individuals who were unaccustomed to more than 50 milligrams of caffeine per day (about half a cup of coffee) consumed the equivalent of a cup of strong coffee before exercise. endurance. By comparing the results with exercise and a placebo, the researchers found that caffeine increased the amount of fat burned during exercise.
For more health news delivered straight to your inbox, sign up for our daily newsletter.
Ginger is a root widely used for its medicinal properties for centuries. Plus, it’s been shown to have anti-inflammatory and antioxidant properties and can also help you burn more calories. According to a study published in the journal Metabolismparticipants who consumed ginger burned more calories and had greater fat oxidation compared to those who did not consume ginger.
“Eating ginger or drinking ginger tea with a meal could increase the amount of energy it takes to digest your food and help increase feelings of fullness. The warming effect of ginger is similar to that of gravy. pungent, although less spicy and better tolerated by some people,” says Kunik.
Best Life offers the most up-to-date information from top experts, new research and health agencies, but our content is not intended to replace professional advice. If you have specific health questions or concerns, always consult your healthcare provider directly.