Our metabolic rate, or the number of calories our body burns at rest, can greatly affect our weight and overall health. A faster metabolism means we burn more calories, even when we’re not active.

Fortunately, there are simple ways to boost our metabolism and improve our health. Here are 7 simple ways to increase your metabolism:.

1. Build Lean Muscle

Muscle burns more calories than fat, so building lean muscle can help increase your metabolism. Incorporate strength training exercises into your workout routine to build muscle such as squats, lunges, planks, pushups, seated rows and chest presses.

Aim for at least two days per week to increase muscle mass and maintain bone density.

2. Don’t Skip Meals

Skipping meals can slow down your metabolism, as your body goes into “starvation mode,” conserving calories. It’s important to eat small, frequent meals throughout the day to keep your metabolism fueled.

Aim for three main meals and two snacks, and opt for nutritious foods such as fruits, vegetables, whole grains, and lean protein.

3. Increase Protein Intake

Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting it. Incorporate protein-rich foods such as eggs, nuts, chicken breast and Greek yogurt into your diet to increase your metabolism.

4. Stay Hydrated

Drinking water is crucial for maintaining a healthy metabolism. Dehydration can slow down your metabolic rate, making it harder for your body to burn calories effectively.

Related Article 10 tips for boosting your metabolism

Aim to drink at least eight glasses of water per day, and switch out sugary drinks such as soda and juice, for water.

5. Get Enough Sleep

Getting enough sleep is important for maintaining a healthy metabolism. Lack of sleep can affect hormones, such as leptin and ghrelin, which regulate appetite and metabolism.

Aim for at least 7-8 hours of sleep per night to ensure proper hormonal balance and metabolism functioning.

6. Reduce Stress

Chronic stress can slow down your metabolism as your body produces more cortisol, a hormone that leads to weight gain and insulin resistance.

Engage in stress-reducing activities such as meditation, yoga, or deep breathing exercises, to help reduce cortisol levels and improve your metabolic rate.

7. HIIT Workouts

High-intensity interval training (HIIT) workouts can help boost your metabolism and burn calories effectively. These workouts involve short periods of high-intensity exercise followed by periods of rest.

Incorporating HIIT exercises into your workout routine can increase your metabolic rate and burn calories even after your workout is done.