9 Easy Ways to Boost Metabolism, Supported by Science

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There are various simple and effective ways to boost metabolism, and many of them involve making easy adjustments to your diet and daily routine.

What is the relationship between metabolism and health?

Metabolism refers to the set of chemical reactions that happen in your body to maintain its basic functions and to keep you alive.

In addition to regulating body functions, your metabolism is responsible for converting the nutrients from the food you consume into energy. This energy fuels important body processes like breathing, digestion, blood circulation, movement, and cellular repair.

However, people often use the term “metabolism” to refer specifically to their basal metabolic rate (BMR), which is the amount of calories their body burns while resting.

If your metabolic rate is higher, you will burn more calories even while at rest. Your metabolism can be influenced by various factors such as your age, diet, gender, body size, and overall health condition.

There are multiple proven methods that can be used to boost your metabolism, which can help with weight management and improve your overall health.

Easy ways to boost metabolism that are also supported by science

1. Consume protein with every meal

Eating food has a temporary effect of boosting your metabolism for a few hours.

This phenomenon is referred to as the thermic effect of food (TEF), which is triggered by the additional calories needed to digest, absorb, and process the nutrients in your food.

Protein has the greatest impact on TEF compared to other nutrients. It requires 20-30% of its usable energy for metabolism, while carbs require 5-10%, and fats only require 0-3%.

Studies have indicated that including protein in your meals can lead to a heightened sense of fullness, thereby reducing the likelihood of overeating. Study 1, Study 2, Study 3

Increasing your protein intake can help prevent the decrease in metabolism that often occurs when losing fat. This is due to protein’s ability to preserve muscle mass, which can be lost while dieting.

2. Drink more water

Individuals who substitute sugary drinks with water tend to have better success in weight loss and weight management. Study 1, Study 2, Study 3

The main reason behind this is that sugary drinks contain calories, and by switching to water, you can decrease your calorie consumption.

On the other hand, consuming water can also have a short-term effect of boosting your metabolism.

A 2013 review found that a small study demonstrated that drinking 17 ounces (500 mL) of water could elevate resting metabolism by 30% for approximately an hour.

Despite this, further studies are required to verify this claim. In fact, a 2015 study indicated that consuming water might not necessarily elevate metabolism immediately after consumption.

Drinking water can also contribute to weight loss efforts by making you feel “full”. Scientific research indicates that drinking water 30 minutes before a meal can reduce the amount of food you consume.

One study found that individuals who drank 17 ounces (500 mL) of water 30 minutes before meals for 12 weeks lost almost 3 pounds (1.3 kg) more than those who did not, indicating that drinking water before meals may help with weight loss.

3. Engage in high-intensity exercises

High intensity interval training (HIIT) consists of short, intense bursts of physical activity.

If this type of exercise it’s safe for you, engaging in high intensity interval training (HIIT) can increase your metabolic rate and help you burn more fat even after your workout has ended.

HIIT is believed to have a greater impact on increasing metabolic rate and burning fat compared to other types of exercise. A study shows that HIIT can effectively help in reducing body fat.

4. Train with weights

Muscle is a more metabolically active tissue than fat, which means that it burns more calories even when you’re not exercising. By building muscle, you can increase your resting metabolic rate, allowing you to burn more calories throughout the day.

According to different studies, weightlifting can prevent muscle loss and reduce the decline in metabolism that often occurs during weight loss. Study 1, Study 2, Study 3

In addition, a review of 58 studies found that resistance training was significantly more effective than a control group in reducing body fat percentage, total body fat mass, and belly fat.

5. Stand up more often

Prolonged sitting is associated with various health risks, including obesity, diabetes, cardiovascular disease, and even premature death according to a study.

This study shows that one reason for this is because sitting for extended periods of time burns fewer calories and can result in an increase in weight.

A review conducted in 2018 discovered that standing or stepping while working was linked to reduced scores for cardiometabolic risk (CMR), weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin. Nevertheless, stepping was found to be more effective than standing in improving lower systolic blood pressure and insulin resistance.

If you work at a desk, it is recommended that you stand up for brief periods to interrupt the prolonged sitting time. Additionally, you may want to consider taking walks throughout the day or investing in a standing desk. Walking also helps you lose weight and belly fat.

6. Drink green tea or oolong tea

Studies have demonstrated that green tea and oolong tea can boost metabolism and promote fat burning. Study 1, Study 2

These teas assist in converting a portion of the fat that is stored in your body into free fatty acids. This process, when combined with exercise, can potentially enhance fat burning.

Since these teas are low in calories, consuming them could be beneficial for managing and losing weight.

The properties of boosting metabolism that these teas possess are believed to be effective in preventing a plateau in weight loss, which can occur due to a decline in metabolism.

However, an older study has shown that these teas do not impact metabolism. As a result, their impact may be minimal or only relevant to specific individuals.

7. Eat spicy foods

Peppers contain capsaicin, a substance that has the ability to increase metabolism.

Although, the majority of people are unable to tolerate the amount of these spices that are needed to have a substantial impact.

As an example, a study mentioned in a 2016 review investigated the impact of capsaicin at safe dosages. The study indicated that consuming peppers could result in burning approximately 10 more calories per meal. If sustained over 6.5 years, this could result in a weight loss of 1 pound (0.5 kg) for an average-weight male.

The impact of adding spices to your food on its own may be minor. Nevertheless, when used in combination with other metabolism-boosting methods, it may provide a slight advantage.

8. Sleep well

There is a significant correlation between lack of sleep and a increased risk of obesity.

One possible explanation for this correlation is that lack of sleep has huge effects on metabolism.

Lack of sleep has also been associated with elevated blood sugar levels and insulin resistance. These factors are associated with an increased risk of developing type 2 diabetes. Study 1, Study 2, Study 3

Research has revealed that sleep deprivation can impact the levels of hormones such as ghrelin (which stimulates hunger) and leptin (which regulates satiety/fullness).

Therefore, this could explain why numerous individuals who experience sleep deprivation often feel hungry and may struggle with losing weight when attempting to do so.

9. Drink more coffee

Research has shown that the caffeine found in coffee has the potential to provide a temporary increase in metabolism. Additionally, similar to green tea, it may also stimulate the process of fat burning.

If weight loss is your goal, numerous studies have demonstrated that the impact of coffee on metabolism and fat burning can contribute to effective weight loss and management. Study 1, Study 2

Nevertheless, the effects of caffeine can vary depending on various factors. For example, according to one study, caffeine was more effective in increasing fat burning during exercise in people with a less active lifestyle as opposed to those who were trained athletes.

Does dieting affect metabolism?

If you lose weight moderately, it can lower your metabolism and the amount of calories you burn while at rest. To prevent this, resistance training and consuming enough protein can help preserve lean body mass, which can be helpful for maintaining your metabolism.

How long does it take to speed up metabolism?

The time it takes to boost your metabolism can depend on various factors such as:

  • Your diet
  • Your activity level
  • Your health status

Although some of the methods mentioned earlier can lead to a fast boost in metabolism, others may take more time. It’s crucial to note that these approaches are not a quick solution but should be integrated into a health-promoting lifestyle that includes eating a nutrient-rich diet, exercising regularly, and getting sufficient sleep to achieve long-term benefits.

How do you reset your metabolism?

It’s not possible to completely reset your metabolism, but there are natural ways to increase your metabolic rate. These include making changes to your diet, exercise regimen, and sleep habits.

What is the most natural way to boost metabolism?

A healthy and balanced diet along with regular physical exercise is the most effective way to maintain a metabolism that promotes health benefits. Additionally, other tips mentioned earlier, like staying hydrated, consuming coffee or tea in moderation, and getting adequate sleep, may also contribute to a healthy metabolism.


By making minor adjustments to your lifestyle and integrating the above tips, you can elevate your metabolic rate. These tips showcase how to boost your metabolism, which can provide you with more energy and assist you in losing weight.

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