Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Are you feeling frustrated by diets that don't deliver the results you're after? It turns out that what you drink can be just as important as what you eat when it comes to boosting your metabolism and burning fat. Scientific studies have shown that certain drinks are packed with ingredients that naturally rev up your metabolism and help you burn more calories and feel more energised throughout the day.
Let’s take a closer look at some of the best drinks for enhancing metabolism and how they can contribute to better health.
You might wonder why your metabolic rate seems slower than others, which can affect everything from your energy levels to your weight. Here are a few common reasons why:
Age: As you age, your metabolic rate naturally decreases, often due to reduced muscle mass and hormonal changes. Interestingly, research shows that metabolism peaks earlier and declines later than we previously thought. If you want to learn how to increase your metabolism after 40, you can check this article out.
Muscle Mass: More muscle means a higher metabolic rate. If your muscle mass is low, you’ll burn fewer calories at rest.
Physical Activity: Regular exercise is key to keeping your metabolism active. Without it, your body burns fewer calories.
Hormonal Imbalance: Conditions like hypothyroidism can slow metabolism, leading to weight gain and fatigue.
Looking to speed up your metabolism? Adding the right drinks to your diet can make a world of difference! Check out these 10 refreshing beverages that can help you burn fat more efficiently.
Green tea isn’t just soothing and delicious; it’s a metabolism powerhouse! Packed with catechins like epigallocatechin gallate (EGCG), it can ramp up calorie burning during and after your workouts. In a study with 60 obese Thais, those who took green tea extract lost an extra 7.3 pounds and burned an impressive 183 more calories each day after just three months compared to those who skipped it.
Coffee is a global favourite, and it’s not just for that morning pick-me-up. But beyond the energy boost, caffeine is a natural metabolism enhancer that can raise your metabolic rate by up to 11%, helping your body burn more fat. Research shows that coffee not only lifts your energy levels but also helps with weight loss by speeding up fat breakdown.
If you’re a fan of green tea, you’ll love black tea too. This brew is loaded with metabolism-boosting polyphenols that help break down fat and increase calorie burn. How does it work? According to a study, it helps with weight loss by changing the gut bacteria and boosting a specific protein activity in the liver (called AMPK).
Let’s talk hydration! Staying hydrated is crucial for a healthy metabolism, and guess what? Chilling out with cold water can actually give your metabolic rate a temporary boost of up to 30%! It’s an easy habit to adopt that helps with calorie burning and keeps your energy balanced. In addition, being well-hydrated aids digestion and nutrient absorption—two key players for metabolic function.
Apple cider vinegar is the go-to for anyone looking to amp up their metabolism and improve insulin sensitivity, especially after those carb-heavy meals. The secret? Acetic acid. This ingredient not only boosts fat burning but also helps keep blood sugar levels in check. One study even found that when paired with a healthy diet, apple cider vinegar can help reduce body measurements, lower bad cholesterol, curb appetite, and raise good cholesterol. It’s a simple and effective way to boost your health and manage your weight.
Ginger tea is like a warm hug in a cup, and it does wonders for your metabolism. It cranks up your body’s internal temperature, helping you burn more calories while supporting digestion. Ginger is also a natural hunger buster that keeps you feeling fuller for longer and helps curb those pesky cravings. With its refreshing taste and fat-loss benefits, ginger tea is a simple and delicious way to boost your weight management and overall metabolic health.
High-protein drinks are a great way to feel full while giving your metabolism a little lift. The cool thing about protein is that it takes more energy for your body to digest, which means you burn more calories in the process. Studies show that high-protein diets can ramp up calorie burn compared to those carb-heavy ones. So if you're on the hunt for tasty options, give whey protein shakes, soy-based smoothies, or pea protein drinks a try. These yummy choices will keep you satisfied and help power up your metabolism.
Vegetable juice is low in calories but packed with nutrients that can boost your metabolism. Unlike sugary fruit juices, veggie juices help increase your body’s calorie-burning power. Adding a glass of vegetable juice to your day not only boosts your nutrient intake but can also support weight loss by enhancing your overall metabolism.
For a tasty twist, try juices made from leafy greens like spinach and kale, or vibrant options like carrot or beet juice. These veggie blends provide a delicious way to increase your nutrient intake and support your metabolism at the same time.
Not sure which veggies to pick? Check out this video for a helpful guide.
Kombucha is that fizzy, fermented tea everyone’s been raving about! It really took off in the '90s when people started loving probiotics, and now it’s made a major comeback, thanks to social media and all those gut health trends.
Packed with probiotics, kombucha not only helps your digestion but also gives your metabolism a nice little boost. It’s also loaded with antioxidants that keep your immune system strong and support your overall wellness.
Lemon water is one of the simplest and most refreshing drinks out there. Just mix fresh lemon juice with water, and you’re good to go. It’s bursting with vitamin C and antioxidants, making it great for digestion and a little metabolism boost. It can even help with weight management by keeping you hydrated and making you feel fuller. Enjoying a glass of lemon water in the morning or throughout the day is an easy way to boost your health while staying refreshed.
Boosting your metabolism isn’t just about what you drink; it’s all about making some smart lifestyle changes that can really pay off! Check out these easy tips to get your metabolism revving:
Manage Stress: Chronic stress can pump up your cortisol levels, which might slow down your metabolism and ramp up your appetite. To keep your metabolism in check, try stress-busting activities like yoga or meditation.
Spice Up Your Meals: Love a little heat? Adding spicy foods to your meals can give your metabolism a quick kick. Capsaicin, found in spicy stuff like cayenne pepper, can help you burn more fat.
Get Enough Vitamin D: Vitamin D is essential for your overall health and helps keep your metabolism running strong. Keeping your levels up can boost muscle function and metabolic efficiency.
Incorporating these strategies into your daily routine can really help ramp up your metabolic rate and support your weight loss journey. Pair them with regular exercise, and you’ll see even better results. For more helpful tips, be sure to check out our articles here.
Boosting your metabolism and ditching that unwanted fat can be both easy and fun, By adding these metabolism-boosting drinks to your daily routine, you can naturally ramp up your energy and support fat loss. Whether you start your day with a steaming cup of coffee, a sip of refreshing vegetable juice, or unwind with soothing ginger tea, these drinks can really make a difference. Embrace them as part of your daily habits for a healthier, more energised you!
Looking for quick and effective ways to boost metabolism? Join our Interval Weight Loss program for expert tips and results!
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.