The term “metabolism” is described by the NHS as “All the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.” And as all those processes require energy, the metabolic rate indicates how efficiently the body transforms the foods/drinks that you consume into energy. 
We know that it is tough to have a slow metabolism, and that is why in this article, you will find 4 easy “life hacks” on how to boost your metabolic rate without making major lifestyle changes. But because we know that the answer “start exercising and be more active” will make most people sigh, we have excluded this option from the list. You are welcome!
Now seriously, let’s get started.
Table of Contents
Does drinking water improve metabolism?
“Drink plenty of water” may sound cliché, but in fact, it is a very beneficial habit. Multiple studies have looked at how hydration is linked with the metabolic process. According to one medical study, drinking 1 small bottle of water (about 500ml or 17 oz) may boosts the metabolic rate by an average of 20% for nearly an hour. 
Of course, it is impossible to drink one full bottle every hour, but imagine drinking 2 liters of water every day. That will surely have a positive impact on your metabolism! But drinking water may be beneficial not only to the metabolic rate but for the overall health and wellbeing. It can help the body to get rid and to flush all the toxins and unnecessary substances out of the body. This will result in:
- Easy weight loss
- Reduced cellulite
- Better mood
- Healthy skin and hair
How caffeine boosts metabolism?
In controlled amounts, caffeine can be a great option that can boost your metabolism by 10% on a daily basis ( boosting effect may vary among individuals). 
When you drink one cup of caffeinated beverage, its stimulating effect, impacting the metabolism, could last up to an hour. In fact, several papers have looked into the thermogenic effect of caffeine on the body.   They show that caffeine consumption may increase energy expenditure by 4-5%, boost fat oxidation, and support efficient weight management.
Unfortunately, not all caffeinated drinks are suitable for everybody.
For example, the most famous drink, coffee, contains the highest dose of caffeine, compared to the other beverages. In that case, some individuals may be more sensitive to coffee than others, which can lead to nervousness, irritation, increased heart rate, and nausea. 
If you experience similar symptoms after coffee consumption, it’s a good idea to choose a less-caffeinated beverage.
In that sense, green tea can be a better option to boost your metabolic rate, as it contains less caffeine and may act in a less-intrusive way. Moreover, the combination of caffeine and catechins in green tea can significantly contribute to increased energy expenditure and improved weight management.  Besides, it may act as an antioxidant to flush the toxins out of the body. Fewer toxins mean better skin, hair, nails, and mood!
What is more, green tea may have numerous other health benefits, such as reducing the risk of heart diseases, diabetes, and cancer, as well as boosting the brain function, and immune system. It’s optimal to drink 4-5 cups of green tea in order to benefit from all of its healthy properties and efficiently boost your metabolic rate. 
Can Omega 3 increase your metabolism?
Omega 3 fatty acids may effectively boost your metabolism by 14%. The reason for this is the fact that they can stimulate the efficient use of energy, burn calories, and reduce the fat tissue in the body. 
- Reduce the risk of heart diseases
- Lower the level of triglycerides
- Reduce the risk of obesity
- Enhances brain function
- Boosts energy levels
The recommended daily dose of Omega 3 is between 1000-2000 milligrams per day. In order to ensure that you get enough of this fatty acid, it is a good idea to consume Omega 3 rich foods:
- Fatty/oily fish and seafood (salmon, sardines, etc.) 
- Flaxseed oil
- Fish oil
- Walnuts (and walnut oil)
Of course, you can find Omega 3 supplements on the market, but getting this nutrient through food is a natural, effective, and healthy way of supplying your body with this essential fatty acid.
If you decide to take supplements, it’s important to talk to a health professional to make sure you take adequate and safe doses for your health condition.
Can whole grains speed up your metabolic rate?
According to a 2017 study in 81 adults, the daily consumption of whole grains may effectively boost your metabolism. The research showed that people who ate whole grains for 6 weeks had a higher metabolic rate, passed more stool, and burned 92 calories more compared to people consuming refined grains.
Apart from improving your metabolism, whole grains may be beneficial for the prevention of type 2 diabetes (as they prevent sharp spikes in blood sugar), cardiovascular disease, and gut health issues.  They are rich in fiber, phytochemicals, and key minerals, such as magnesium and copper. 
Here is a list of whole grain foods that increase your metabolism:
- Brown rice
- Whole wheat
- Many more!
Boosting your metabolism can bring you many health benefits, from increased energy levels to better skin. If you try to integrate one or maybe a few of the tips mentioned in this article, you will see the difference! And remember to find and adopt the habits that work for you, and make you feel good.