Metabolism refers to the set of all biochemical processes in our body, also known as metabolic processes. These processes include breathing, digestion, transporting nutrients from food to cells through the bloodstream, utilizing energy by muscles, nerves, and cells, as well as eliminating waste materials from the body.
A slower metabolism means these processes occur more slowly, and many people blame it for weight gain and slower fat loss, even with regular exercise and a healthy diet.
Everyone’s metabolism is unique. For instance, it is faster in children and young people than in adults, which is the reason they maintain their weight more easily. However, there are certain healthy habits that, when incorporated into your daily routine, can help boost your metabolism. Here’s 10 ways to boost up your metabolism.
1. Incorporate High-Intensity Interval Training (HIIT) into Your Routine
High-Intensity Interval Training (HIIT) is an effective way to increase metabolism. This workout style involves alternating short bursts of intense activity with rest or lower-intensity exercises. HIIT increases your calorie burn during exercise and keeps your metabolism elevated for hours afterward.
Choose activities like running, cycling, or jumping rope. Start with intervals of 30 seconds of high-intensity effort followed by one minute of rest. Gradually increase intensity over time.
HIIT triggers excess post-exercise oxygen consumption (EPOC), meaning your body continues to burn calories even at rest.
2. Build Muscle with Strength Training
Muscle tissue burns more calories at rest than fat tissue, making strength training an essential component of a metabolism-boosting routine. Regular exercises with a personal trainer help you build and maintain lean muscle mass, which increases your basal metabolic rate (BMR) and supports overall health. Each pound of muscle can burn up to 6 calories per day, helping you burn more energy even while sitting still.
Incorporate weightlifting and muscle toning training into your weekly routine.
3. Eat Enough Protein at Every Meal
Protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates, meaning your body burns more calories digesting protein. Additionally, protein preserves muscle mass, preventing the decline in metabolism often associated with weight loss.
Include protein food like lean meats, fish, eggs, tofu, legumes, or Greek yogurt in every meal. Aim for 20–30 grams of protein per serving. These meals rich with protein will keep you feeling full longer while boosting calorie burn during digestion.
4. Stay Hydrated with Water
Drinking water is essential for optimal metabolic function. Dehydration slows down your metabolism and can leave you feeling fatigued. Studies show that drinking cold water can temporarily increase calorie burn as your body works to heat the water to body temperature.
Daily Water Goals: aim for at least 8–10 cups of water per day, more if you’re physically active or live in a hot climate.
5. Don’t Skip Meals
Skipping meals, particularly breakfast, can slow down your metabolism. Eating at regular intervals will provide you with a steady energy supply and prevent your body from entering a “starvation mode,” which conserves energy by reducing calorie burn.
Regular eating helps maintain stable blood sugar levels and encourages your metabolism to stay active throughout the day.
Plan meals every 3–4 hours, focusing on balanced combinations of protein, healthy fats, and complex carbohydrates.
6. Add Green Tea or Oolong Tea to Your Diet
Green tea and oolong tea are rich in catechins and caffeine, compounds that can boost metabolism and encourage fat oxidation. They may also support gut health, contributing to more efficient nutrient absorption and energy utilization.
Drink 2–3 cups of unsweetened green or oolong tea daily. Avoid adding sugar or cream for maximum benefits.
7. Spice Up Your Meals with Capsaicin
Capsaicin is the compound found in chili peppers that gives them that characteristic heat. It has been shown to slightly boost metabolism by increasing calorie burn and fat oxidation. While the effects are modest, adding spicy foods to your meals can complement other metabolism-boosting strategies.
Capsaicin stimulates thermogenesis, a metabolic process that helps your body to burn a small amount of additional calories.
Simply sprinkle chili flakes on your meals, or add fresh jalapeños to salads and stir-fries.
8. Prioritize Quality Sleep
Sufficient sleep allows your body to repair and reset, optimizing metabolic function. Poor sleep disrupts hormone regulation, particularly ghrelin (hunger hormone) and leptin (satiety hormone), which can lead to overeating and weight gain. Lack of sleep also reduces your metabolism and increases stress hormones like cortisol.
Aim for 7–9 hours of sleep each night and establish an optimal bedtime routine for achieving consistent and quality rest.
9. Reduce Prolonged Sitting
Sitting is the disease of the 21st century. Most of us are forced to sit for at least 8 hours a day at work and sitting for long periods reduces calorie expenditure. It can negatively impact overall health. Standing or moving periodically helps counteract this and will keep your metabolism more active throughout the day.
How to Break the Cycle?
Take short walks every hour, use a standing desk when working, or incorporate light activities like stretching during breaks.
10. Manage Stress Effectively
Chronic stress raises cortisol levels, which can interfere with metabolic functions and lead to weight gain, particularly around the abdominal area. Stress can also disrupt sleep and encourage unhealthy eating habits while lower stress levels help in maintaining hormonal balance, improve appetite control and metabolic efficiency.
A 2014 study conducted at Ohio State University found that women under stress burn calories significantly more slowly compared to those in a better mood.
Practice mindfulness, meditation, yoga, or deep breathing exercises. Engage in hobbies or spend time in nature to relax.
FAQ about Boosting up Metabolism
What is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions at rest, such as breathing, circulating blood, regulating body temperature, and cell repair. It represents the minimum energy required to keep your body functioning while you’re not active.
Do diets affect metabolism?
Restrictive diets can sometimes slow down metabolism and cause other health issues. While weight loss requires burning more calories than you consume, your body still needs sufficient fuel and nutrients to function properly. Rather than drastically cutting calories, focus on eating nutrient-rich foods and staying active.
What are the signs of a slow metabolism?
Metabolic rate varies from person to person, but common indicators of a slower metabolism may include persistent fatigue, digestive problems, difficulty losing weight despite efforts, and easy weight gain.
For an accurate evaluation of your metabolism and any related symptoms, it’s best to consult a healthcare professional.
Can genetics influence metabolism?
Yes, genetics play a role in determining your basal metabolic rate (BMR), along with sex and age, but lifestyle factors such as diet and exercise have a significant impact and can help optimize metabolic efficiency.
