7 Hot Tips to Increase Men’s Metabolism

Article posted in: Nutrisystem for Men
man lifting a dumbbell. men's metabolism tips

Eating a healthy and satisfying diet is a giant step forward for guys who want to get back to looking and feeling their best. To speed up the process, men can turbocharge their weight loss by firing up their body’s natural calorie-burning power: their metabolism. Here are some natural ways to boost men’s metabolism:

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1. Protein Power

grilled lean meats on a stainless-steel platter

After you eat a meal, your metabolism heats up through what’s known as the “thermic effect of food” or TEF. This happens because your body burns calories as it digests and absorbs the nutrients you’ve eaten. Protein generates the greatest rise in TEF, boosting your metabolism by 15 to 30 percent versus five to 10 percent for carbohydrates and just three percent for fats, according to a study in the journal Nutrition Metabolism. Take advantage of this by including protein in all of your meals and snacks. Just be sure to choose lean sources of protein so you don’t load up on extra calories, including healthy options like chicken breast, shellfish, eggs and other PowerFuels.

2. Muscle Up

a man exercising by lifting dumbbells. men's metabolism tips

As men begin to drop excess weight, many of those lost pounds may come from decreasing muscle mass, says Advances in Nutrition. Muscle makes up significantly more of men’s bodies than women’s bodies. Men need muscle not only to maintain strength but to keep their metabolism going strong.

To hold onto and increase your muscle mass as you lose weight, you need to eat plenty of protein. This is easily done with a weight loss program like Nutrisystem for Men! You also want to make sure you do strength-building exercise such as calisthenics, resistance training or weightlifting two to three times a week, which rebuild any muscle you may lose.

Click here to learn how to lose body fat while retaining lean muscle mass! >

3. Hot Stuff

spicy red chili pepper paste

This next tip to boost men’s metabolism is sure to spice up your weight loss menu! Eating chili peppers and other spicy foods has been shown to increase the metabolism. That’s what a team of researchers found and reported in a paper published in Physiology & Behavior. They also note that after eating hot peppers, men are less likely to crave foods that are high in fat and salt, which also helps you stick to your healthy eating plan. Hot peppers are non-starchy vegetables that you can enjoy without limit. Go ahead and splash hot sauce on your favorite dishes, too—it’s a “Free Food” that you can also eat without affecting your weight loss progress on Nutrisystem.

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4. Good Fats

fresh coconuts next to frozen coconut oil

You need fats in your diet to help your body absorb the nutrients in your food. But not all fats are alike. Medium-chain triglycerides (the fats our bodies extract from food) has been shown to increase men’s metabolism by up to 12 percent, according to the American Journal of Clinical Nutrition. Coconut oil is a healthy source for medium-chain triglycerides. Try coconut oil for cooking vegetables, in salad dressing or when making popcorn.

5. Whole Story

whole grains with banana. men's metabolism tips

Men’s bodies expend more energy—and burn more calories—when they are digesting high-fiber whole grains compared to when they’ve eaten more common refined and processed grains, says research published in Food & Nutrition Research. The scientists found that consuming a sandwich made with whole grain bread instead of white bread increased post-meal energy expenditure by 50 percent. Good choices for whole grains to boost men’s metabolism include brown rice and oatmeal. These are considered SmartCarbs on the Nutrisystem program.

6. Happy Hydrating

smiling man drinking a fresh glass of water. men's metabolism tips

You need a steady supply of water to maintain a fast metabolism. According to a study, published in the Journal of Clinical Endocrinology & Metabolism, “Drinking 500 ml of water increased metabolic rate by 30%.” If you have trouble getting in your water, check out these 10 simple hacks that can help! >

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7. Laughing Matter

a young man and old man laughing together. men's metabolism tips

This last one is one of our favorite tips to increase men’s metabolism! Chuckling, chortling, guffawing or any kind of laughing out loud causes a 10 to 20 percent increase in your body’s energy expenditure, which burns calories, according to the International Journal of Obesity. Just 10 to 15 minutes of laughing per day can burn up to 40 calories, they report. Know any good jokes?

Looking for a ridiculously uncomplicated weight loss plan for men?

men's metabolism weight loss plan

Nutrisystem for Men is your answer! With the option to personalize your program, you can get an easy-to-follow plan that is tailored to YOU! The all-new personalized programs from Nutrisystem are not only designed for your gender but also your age, height, weight, body type and activity level. The best part? You get perfectly portioned meals delivered directly to your home, making weight loss more convenient than ever!

Click here to get started with Nutrisystem for Men! >