10 Ways to Speed Up Your Metabolism
/Have you hit a plateau with your current diet and exercise lifestyle, or lack of? Try these 10 simple lifestyle and training modifications to boost your metabolism and start burning more calories at rest!
Boost Your Metabolism
One of the most common questions I hear is, “How can I speed up my metabolism?” Whether you’re looking to feel more energized, maintain a healthy weight, or simply build a lifestyle that works for you, understanding how your metabolism works is the first step. While genetics play a role, there are plenty of ways to naturally boost your metabolism and make your body more efficient at burning calories. Let’s dive into some practical strategies you can start using today.
1. Get 7 hours of sleep
If you’re cutting corners on sleep, you’re sabotaging your metabolism. Getting seven to nine hours of restful sleep every night helps regulate hormones like cortisol and human growth hormone (HGH), which are essential for maintaining a healthy metabolic rate. On the flip side, poor sleep can slow down your metabolism and lead to weight gain.
Personally, I always tell my clients that good sleep is non-negotiable. If you’re struggling, start by creating a consistent bedtime routine and limiting screen time before bed. Even a short nap during the day can help reset your system and give your metabolism a boost.
Learn About: How does sleep affect body composition
2. Kickstart Your Day with a Balanced Breakfast
Breakfast really is the most important meal of the day when it comes to metabolism. After a night of fasting, your body needs fuel to get going. Skipping breakfast can slow down your metabolism and set you up for cravings later in the day. Start your morning with a combination of lean proteins, healthy fats, and high-fiber carbs. For example, eggs with avocado and whole-grain toast is one of my go-to options.
This balance helps keep your blood sugar stable, giving you steady energy and supporting your body’s ability to burn calories efficiently.
3. Eat 4 - 6 smaller meals per day, every 3-5 hours
Your metabolism thrives on consistency. Eating small, nutrient-rich meals every three to four hours helps prevent energy dips and keeps your body burning calories throughout the day. I’ve seen too many people make the mistake of skipping meals, thinking it will help them lose weight. In reality, this slows your metabolism and makes it harder to maintain muscle.
Focus on real, whole foods like vegetables, lean proteins, and healthy fats. Keep your meals balanced to avoid blood sugar crashes and support your energy levels.
4. Stay Hydrated for a Natural Metabolism Booster
Dehydration is a silent metabolism killer. Even mild dehydration can make it harder for your body to burn calories. Studies show that drinking water can temporarily increase your metabolic rate by 10-30% for up to an hour. A simple habit I recommend is starting your day with a glass of water and aiming for at least eight cups daily. For an added boost, try drinking cold water—your body burns extra energy warming it to body temperature.
Related Read: Prevent Workout Bonking - Discover how proper hydration and nutrition can keep you from "hitting the wall" during workouts.
5. Build Muscle to Burn More Calories
The American College of Sports Medicine (ASCM) recommends 30 mins of accumulated activity each day for health and weight maintenance. They recommend 60 mins or more for weight loss. A combination of both resistance training and aerobics are best. How much are you getting?
Muscle is your metabolism’s best ally. The more muscle you have, the more calories your body burns at rest. That’s why strength training is a cornerstone of any metabolism-boosting plan. Exercises like squats, deadlifts, and kettlebell swings are not only effective but also help build functional strength.
I tell my clients to prioritize resistance training two to three times a week. It’s one of the best ways to increase your resting metabolic rate and see long-term results.
Related Read: Type 1 vs Type 2 Muscle Fibers – Learn how different muscle fibers contribute to strength, endurance, and overall performance.
6. The Power of High-Intensity Interval Training (HIIT)
If you want to take your workouts to the next level, try adding some High-Intensity Interval Training (HIIT). This workout method alternates between short bursts of intense activity and brief recovery periods, keeping your body burning calories long after you’re done. Even just 20 minutes of HIIT a few times a week can make a big difference in your metabolism.
A simple example: sprint for 30 seconds, walk for 30 seconds, and repeat for 20 minutes. It’s quick, effective, and a great way to boost your metabolic rate.
7. Ditch Liquid Calories
Sugary drinks are one of the easiest ways to derail your metabolism. Even diet sodas, with their artificial sweeteners, can interfere with your metabolic health.
Beware of Liquid Calories. We drink far too many of our daily calories. Liquid calories are deceiving and often unsatisfying. Fruit juice is one of the biggest offenders. A seemingly natural and healthy beverage loaded with way too much SUGAR. Eat an orange, grapefruit, or apple instead of that glass of juice in the morning, and add some fiber to your diet. Soda is by far the worst, and that includes diet sodas. There is nothing in soda that sustains life. A 12oz can of regular soda contains 10 packets of SUGAR! And diet soda is loaded with artificial sweeteners, which have been linked to metabolic problems, cancer, and an increased sweet tooth. The only beverage anyone really needs is water. To mix things up, add tea or coffee to the list. Studies have shown they have little impact on dehydration, despite common thinking, and they aid in fat utilization.
Stick to water, black coffee, or unsweetened tea. If plain water feels boring, add a slice of lemon or cucumber for flavor without the calories.
8. Eat Foods That Speed Up Your Metabolism
Certain foods can give your metabolism a natural boost. Protein-rich options like chicken, fish, and legumes require more energy to digest, making them a great choice. Spicy foods containing capsaicin, like chili peppers, can also temporarily increase calorie burn. Green tea is another favorite of mine because it contains catechins and caffeine, both of which enhance fat oxidation.
For women, focusing on iron-rich foods like spinach and lean red meat is especially important. These can help combat fatigue and keep your energy levels up.
Incorporate Foods That Speed Up Metabolism
Certain foods have thermogenic properties, meaning they require more energy to digest. Adding these natural metabolism boosters to your diet can make a noticeable difference.
Foods That Increase Metabolism
| Food | Why It Helps | How to Incorporate |
|---|---|---|
| Lean Proteins | Boosts the thermic effect of food, requiring more energy to digest and metabolize. | Include chicken, fish, tofu, or beans in meals. Try grilled chicken salad or baked salmon with vegetables. |
| Green Tea | Contains catechins and caffeine, which may increase fat oxidation and metabolic rate. | Sip 2–3 cups of green tea daily. Enjoy it hot, iced, or with a squeeze of lemon. |
| Chili Peppers | Rich in capsaicin, which temporarily boosts calorie burn and reduces appetite. | Add chili flakes to pasta, sprinkle on eggs, or include fresh chili in stir-fries. |
| Whole Grains | High in fiber, causing your body to work harder to digest them, increasing calorie burn. | Swap white bread for whole-grain options like quinoa, oats, or brown rice. |
| Coffee | Contains caffeine, which can increase metabolic rate and enhance fat breakdown. | Start your morning with black coffee or use it as a pre-workout energizer. |
| Ginger | Helps increase body temperature and metabolic rate while aiding digestion. | Add grated ginger to tea, smoothies, or stir-fries. |
| Berries | High in antioxidants, which support metabolism by fighting inflammation and oxidative stress. | Snack on fresh berries, add to yogurt, or blend into smoothies. |
| Nuts and Seeds | Packed with healthy fats and protein that help regulate appetite and energy levels. | Eat a handful of almonds, walnuts, or chia seeds as a snack or add to salads and oatmeal. |
| Apple Cider Vinegar | May increase satiety and promote fat burning by improving insulin sensitivity. | Dilute 1–2 teaspoons in a glass of water and drink before meals. |
| Spices | Spices like cinnamon, turmeric, and cumin may improve metabolism by reducing inflammation. | Sprinkle spices on roasted vegetables, mix into soups, or add to smoothies. |
9. Stay Active Throughout the Day
One of the simplest ways to boost your metabolism is to stay active throughout the day. Prolonged sitting slows down your calorie burn, so I encourage my clients to find small ways to move more. Take short walking breaks, stand during phone calls, or use the stairs instead of the elevator. These small changes may not seem like much, but they add up over time.
10. Manage Your Stress to Protect Metabolism
Chronic stress is a metabolism killer. Elevated cortisol levels can slow your metabolism and encourage fat storage, particularly around your midsection.
At this point, if you are managing 1-9, your stress is in check. If it's not, return to number 1 and start over. Stress releases cortisol, and cortisol stimulates fat storage. Stress affects your sleep, disrupts your diet, gets in the way of your workouts, and absolutely has an impact on your waistline.
Metabolism for Women
For women, hormonal changes during life stages can have a significant impact on metabolism. To counteract these changes, focus on building and maintaining muscle mass through strength training. Adding metabolism-boosting foods, staying hydrated, and prioritizing sleep are also essential.
If you’re noticing signs of a slower metabolism, such as fatigue, weight gain, or thinning hair, it’s worth consulting a healthcare provider to rule out any underlying issues like hypothyroidism.
Boosting Metabolism After 40
As women age, metabolism naturally slows due to hormonal shifts and a decline in muscle mass. However, it’s never too late to make positive changes. Strength training, combined with a protein-rich diet and healthy fats like those in avocado and olive oil, can make a big difference. Staying hydrated and managing stress are also critical for keeping your metabolism running smoothly.
How to Boost Metabolism After 50
Boosting your metabolism after 50 requires a strategic approach due to natural age-related changes like reduced muscle mass and hormonal shifts. Focus on strength training to preserve and build muscle, which is essential for maintaining a higher resting metabolic rate. Combine this with a protein-rich diet to support muscle health and repair. Stay active throughout the day by breaking up long periods of sitting and incorporating light movement like walking or stretching. Additionally, prioritize quality sleep and manage stress levels, as these factors have a significant impact on your metabolic health.
Improving your metabolism doesn’t have to be complicated. By making small, consistent changes to your daily routine—like eating metabolism-boosting foods, staying active, and managing stress—you can naturally increase your metabolic rate and feel your best.
If you’re ready to take the next step, let’s work together to create a personalized coaching plan that fits your goals and lifestyle. As someone who’s passionate about helping others succeed, I’m here to guide you every step of the way.