Want to boost your metabolism?

me·tab·o·lism /məˈtabəˌlizəm/ noun: The chemical processes that occur within a living organism in order to maintain life.

So you’ve been trying to lose weight for a while now and seem to be struggling with your diet. Diet is perhaps the biggest factor in your weight loss journey, with exercise following a close second. After searching for solutions, you land on this blog post in hopes to find the information you’ve been searching for. Luckily, you’re in the right place! At well + fit, we offer certified nutritional coaching, so we know a thing or two about eating better to meet your health goals. Today we’ll be sharing with you 6 different foods along with some bonus tips that you can use to ramp up your metabolism and burn off fat and calories more efficiently.

Steaming salmon cooking
Tip: Wild salmon is the best for your health. For coastal regions, visit local fish markets to shop the freshest fish and avoid farmed fish from outside countries when possible. Source

1.) Salmon

Salmon is filled with Omega-3 fatty acids, which have proven benefits when it comes to speeding up your metabolism. Other fish such as tuna, sardines, and mackerel are similarly made up with Omega-3’s and will also have the same calorie-burning effect. It is recommended for those who enjoy a good fish-dish to do so at least twice a week to maximize the benefits of its fatty acids. Fish like salmon are also high in protein and can be very healthy for you, so it is a delicious way to begin to raise your metabolic rate!

Fresh cinnamon sticks
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2.) Cinnamon

Believe it or not, cinnamon is another food known to rev up your metabolism. Traditionally cinnamon has been used to stabilize blood sugar and even help stabilize mood disorders as well. Scientists have found that the cinnamaldehyde contained in cinnamon will boost your body’s thermogenesis, also known as the burn created from the digestive process. There are different ways to easily incorporate this food into your daily diet. We recommend checking out cinnamon pills, which are simply capsules filled with cinnamon that you can take once a day. Drink it with an entire glass of water and you’re one step closer to increasing your metabolism.

Celery juice and ingredients can boost metabolism
Tip: You can purchase celery juice pre-made or make it yourself from scratch. Source

3.) Celery

No longer an icky food to avoid, celery has endless benefits for your body, including improving your metabolism. Celery is jampacked with fibers, which means that your body needs to work extra hard to process it. This digestive process works intensely in your body, and thus your metabolic rate is sure in increase because of it. Plus, it’s also low in calories – another win. One of the newest crazes is celery juice because of all of the perks it brings with each glass. Low fat spreads and various kinds of nut butter are also a great way to get yourself to eat celery while also enjoying it.

Coffee beans spilled out of coffee cup
Tip: Skip the cream and sugar in your coffee, or try substituting dairy creamer with nut milk instead! Source

4.) Coffee

Believe it or not, coffee is yet another food that will help you shed some weight. Caffeine found in coffee can boost your metabolic rate and increase fat burning. It’s important to note that some people will eventually become tolerant of its effects, causing it to work less in terms of boosting your metabolism. That being said, if coffee doesn’t make you expend more calories in the long term, there is still a possibility that it curbs your appetite and helps you eat less. Just remember to leave out the sugar and cream to get the most of its weight loss potential. Drinking it black or with non-dairy milk substitutes are best.

A variety of different beans
Tip: Jelly beans don’t count. You ain’t foolin’ nobody. Source

5.) Beans

Beans are an excellent source of protein to keep you feeling satiated. Feeling satiated throughout the day is extremely important when it comes to weight loss, and the amino acids present in protein can help preserve muscle mass and thus burn more calories while your body is at rest. Foods that promote or preserve lean muscle mass are always good for your metabolism. Protein is one of the top factors when it comes to feeling full, and beans fall well within the protein-packed category. There are an array of different types of beans and all are very easy to incorporate into your everyday nutrition.

A variety of different nuts
Tip: If you’re allergic to nuts, don’t eat them. #science Source

6.) Nuts

Nuts are another fantastic way to achieve your body goals and help aid in weight loss. They are rich in antioxidants and thus fight inflammation and belly fat as they protect us against disease. Nuts are also rich in protein, good fats, and magnesium. Magnesium is a key mineral for weight loss and blood sugar control. They are also a great appetite suppressant as well. Studies show that just a handful of nuts provides as much as a 15% boost in calories burned. Almonds are rated the top weight loss nut, most likely due to their powerful anti-inflammatory benefits. Cashews and a moderate amount of Brazilian nuts are also great options as well.

Final Tips for Boosting Your Metabolism

Fresh poached egg on bread for metabolism
Tip: Eggs are great and easy sources of protein. Try purchasing farm fresh and local cage-free eggs to support local farmers and promote sustainable farming practices.

Eat More Protein

A recurrent theme when it comes to metabolism boosting is upping your protein intake. Far beyond what we have touched in this article, there are plenty of healthy options to choose from. Be it eggs, nuts, lean meats, fish, or a variety of other foods, protein is one of the most powerful sources of nutrients that your body needs to stay healthy and fueled.

Many of us tend to bulk most of our protein at night during dinner time. However, for best results, make sure to eat a sufficient amount of protein for breakfast. Starting your day off with protein-fueled food will help keep you fuller longer, give you the energy you need to sustain yourself throughout the day, and will, of course, boost your metabolism. Not only that, but studies have proven that consuming protein-rich foods can increase your metabolic rates between 15 – 30%. If getting protein is something that is difficult for you, try nutritional protein shakes as meal replacements. Just be sure that they have less than 2g of sugar and ideally 20g or more of protein, especially if you are an avid exercise enthusiast.

Woman doing HIIT at the gym
Tip: HIIT exercises are the most efficient way outside of nutrition to boost your metabolism. Alternate quickly between cardio and weight lifting to trigger its benefits.

Do HIIT Workouts

Finally, our last tip is a non-food related one, but one that is essential if you are keeping up a consistent workout routine: HIIT exercises. HIIT, or High-Intensity Interval Training is one of the top ways to boost metabolism. We will be touching base on the importance of HIIT exercises in an upcoming blog post, but for now, check out our personal training packages available at well + fit, where you can incorporate HIIT into your weekly routine with us.

Make sure to also check out and inquire about our certified nutritional coaching, where we help you develop a full-fledged meal plan and personally educate you one-on-one about information on fat loss, overall nutrition, and what is right for your body type and goals. We also offer a free consultation to get you started on your journey to a happier + healthier lifestyle!

All the best from

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