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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

12 Proven Ways To Increase Your Metabolism

Supercharge your metabolism with these expert tips from Jeff Nippard.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

One of the most burning questions in weight loss: Can you speed up your metabolism? Jeff Nippard, a Canadian natural pro bodybuilder and internationally qualified powerlifter, has a BSc in biochemistry/chemistry and a passion for science. He has amassed a large following on social media by sharing his science-backed diet and fitness tips with his 4.4 million YouTube subscribers. In one viral video, he discusses metabolism and reveals all the ways to speed it up. “I'm gonna be answering the question of whether or not you can speed up your metabolism,” he says.


What Is Metabolism?

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Nippard starts by explaining “what metabolism actually is in a fitness context where the goal is to either lose fat or build muscle.” When discussing metabolism, we are actually talking about “metabolic rate or total energy expenditure,” he says. “We wanna know how many calories your body burns per day. So when we say that someone has a fast metabolism, we mean that their body burns a lot of calories, allowing them to eat more food. And when we say someone has a slow metabolism, we mean their body doesn't burn as many calories, and they often have to diet on less food to see weight loss.”

How Do Metabolisms Vary?

“But how different are people's metabolisms anyway? If we took two people of the same sex at the same height and the same body weight, could their metabolisms actually be all that different? Yes, they could be. Metabolic rates are extremely individual, much more so than many people even realize,” he continues, showing the findings of a 2022 study on daily energy expenditure highlighting varying differences and that the amount someone would need to lose weight could be under 1400 calories, while another could eat 5,000.

Can Someone Speed Up Their Metabolism

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

“The burning question is, is there a way for the person with the so-called slow metabolism to speed up their metabolism so they can eat more calories?” he asks. He then divides strategies for improving metabolism into three groups: It works, It might work, and It probably doesn’t work.

RELATED: 9 Best Tips to Manage Your Ozempic Side Effects

Way 1: Drinking More Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Does drinking more water increase metabolism? “The answer is yes. A little,” says Nippard. “Each glass of cold water you drink burns about eight calories. So every time you drink another glass of water, you get an extra eight-calorie boost.” He adds that “cold water gives a bigger boost than room temperature water because your body has to burn calories to heat the cold water to body temperature.”

Does Water Speed Metabolism? Yes

Couple staying hydrated after workoutShutterstock

“Generally speaking, eight to 12 glasses or about two to three liters per day is plenty, and most people can simply use their internal thirst signals to guide their intake. Water can help you feel more full at meals, though, so if it does help you keep your daily caloric intake down, drink away,” he says.

Way 2: Green Tea

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Up next, green tea? “A simple Google search returns over 40 million results for green tea and metabolism. Some boasting up to an 8% spike. But what does the science say? Well, this 2021 systematic review found that of the four studies looking at acute metabolic effects, three found no effect while one found a 79-calorie increase in daily energy expenditure.”

Does Green Tea Speed Metabolism? Probably Not

Japanese green teaShutterstock

“Digging into that study deeper, however, there were only ten subjects, and it only lasted 24 hours so I wouldn't draw any strong conclusions from it. Also, there are at least two studies on green tea and long-term fat loss, and both found no benefit. So while you may get a small metabolic boost from green tea, it doesn't seem to translate to more fat loss over the long term, so I'm putting it in the probably doesn't work category.”

RELATED: I Tried the 12-3-30 Treadmill Workout, and Here's What Happened

Way 3: Eating Spicy Food

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

How about spicy food? “Chili peppers seem to be the most promising from a metabolic standpoint since they contain a compound called capsaicin, which has plenty of research showing a thermogenic effect. For example, this 2017 meta-analysis of nine studies found that capsaicin increased energy expenditure by 69 calories per day on average, but only in the studies where the subject's BMI was over 25. So in the overweight zone in this bowl of green chili, there's about 0.5 grams of chili pepper, which would correspond to about two milligrams of capsaicin,” he says.

Does Spicy Food Speed Metabolism? Possibly

ridiculous expression of man with hot chillies in his hand. a man is afraid to eat hot peppers.Shutterstock

“Extrapolating out the meta-analytic data” would calculate to “best a roughly 20-calorie metabolic boost,” he continues. “Obviously, this pales in comparison to the 700 calories in the meal itself, but it could be enough to make capsaicin a reasonable candidate for supplementation. Still, I think the main reason that spicy food can be helpful for weight loss is not that it might give a 20-calorie metabolic boost but rather that it can increase satiety and fullness. I find I eat more slowly and drink more water when I have a spicy meal, and if that helps you eat fewer total calories for the day, that could help drive fat loss. I'm putting spicy food in the might work category.”

Way 4: Taking a Sauna

Beautiful young woman relaxing in Finnish saunaShutterstock

Next up, a hot sauna. “You sweat in the sauna? Does this mean you're burning extra calories? Well, according to this 1995 study from Japan, sauna did increase oxygen consumption and heart rate by 20 to 25 beats per minute,” he says.

Do Saunas Speed Metabolism: Probably Not

Man pouring water onto hot stone with metal spo in sauna room with a group of people. Steam an water on the stones, spa and wellness concept, relax in hot finnish sauna. Warm temperature bath therapy.Shutterstock

“For a 180-pound person, this would translate to about 19 calories burned from sitting in the sauna for 10 minutes. For comparison, you'd burn about 14 calories just sitting in a normal room for 10 minutes. So you're looking at about a five-calorie difference. That's one stick of gum,” he points out. “Nothing worth talking about. Sauna probably doesn't work in the category of boosting metabolism.”

RELATED: I Lost 66 Pounds After Adding These 10 Simple Habits

Way 5: Ice Baths

Young man with beard swims in the winter lakeShutterstock

“Obviously, cold plunges and ice baths are having a moment on social media, but do they boost your metabolism? Well, it looks like oxygen consumption increases when you sit in a cold bath and shiver, indicating a metabolic boost,” he reveals.

Do Ice Baths Speed Metabolism? Probably Not

Ice cubes for cocktails close-up on a blue background.Shutterstock

“However, the actual numbers are pretty underwhelming. If you sit neck-deep in an ice bath for 10 minutes, you'd burn about 28 calories. Again, for comparison, you'd burn 14 calories just sitting at room temperature. So you're looking at about a 14-calorie boost from the cold bath. Cold baths are also going in the probably doesn't work category.”

Way 6: Building Muscles

What about building muscle? “You've likely heard that muscle burns more calories than fat, and this is true three times the amount. In fact, at rest, one pound of fat burns about two calories per day, while one pound of muscle burns about six calories per day,” he explains.

Does Building Muscle Speed Metabolism? Yes

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

After doing math, he calculates his expenditure. “If I just sat down all day, the fat on my body would burn 24 calories, and the muscle on my body would burn 480 calories. That's a 456-calorie difference. Not bad at all. Let's consider you as an example. Let's just say you're a relatively new lifter, and over the next five years, you put on 30 pounds of muscle. If you burned 2,500 calories per day before, you'd burn 2,680 calories per day. Now, after adding the new muscle, there is a 180-calorie difference, about four extra kiwis you could eat daily. And so far, this is the biggest metabolic booster we've seen. And so I'm going to put building muscle in the it works category,” he says.

Way 7: Reverse Dieting

A happy young Indian woman having a pancake in a restaurantShutterstock

What about reverse dieting? “This has become very popular over the last few years. Reverse dieting is exactly what it sounds like—the reverse of dieting. Instead of decreasing calories, you gradually increase calories with the goal of rebuilding your metabolism,” he says, noting that he’s “a bit skeptical of it for sure. I have seen plenty of cases where people have increased their caloric intake by several hundred calories while maintaining their body weight.”

RELATED:20 Superfoods for People Over 50

Does Reverse Dieting Speed Metabolism? Possibly

Three young female friends sitting outdoor and eating pizza - Happy women having fun enjoying a day out on city street - Happy lifestyle conceptShutterstock

“My main grip with reverse dieting is that I just don't think it's necessary to go slowly after a diet. It makes much more sense to go straight to your new maintenance immediately. Then, once you're at your new maintenance, you can gradually increase your caloric intake from there. Of course, at a certain point, you'll reach the upper limit of your dynamic maintenance range, and at that point, you'll start gaining weight,” he says. “As of now, I'm gonna put reverse dieting in the might work category.”

Way 8: Meal Frequency

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

What about meal frequency? Does eating more meals throughout the day keep the metabolic furnace burning? He goes on to discuss a few studies.

Does Meal Frequency Speed Metabolism? Probably Not

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

His final answer? “It doesn't seem to, no,” he said, citing the science. “I'm personally not convinced that a higher meal frequency gives a meaningful boost in metabolism, and I'm putting meal frequency in the category that probably doesn't work.”

Way 9: Cardio

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

“Okay, so what about cardio? Cardio obviously burns calories. However, research shows that cardio also causes something called energy compensation. This means that when you burn more calories through cardio, your body subconsciously burns fewer calories through NEAT or non-exercise activity thermogenesis. This is the component of metabolism that includes activities other than exercise, so stuff like fidgeting and bobbing your head to music.”

Does Cardio Speed Metabolism? Yes

People running in machine treadmill at fitness gymShutterstock

“There are large individual differences in energy compensation, but on average, for every 100 calories you burn by doing cardio, you'll only actually increase your daily energy expenditure by 72 calories,” he says. “This is why I prefer diet as the main tool for establishing a caloric deficit and cardio as a secondary tool. 'cause, with cardio, you tend to get less caloric bang for your buck. Still, even with energy compensation in mind, cardio burns calories, so it belongs in the it works category.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Way 10: Weighted Vests

Muscular,Caucasian,Bearded,Man,Tightening,Up,Military,Style,Weighted,VestShutterstock

Next up, weighted vests. “There's some cool science behind this. The general idea is if I weigh 160 pounds right now and I start wearing a 20-pound weighted vest. My body will start to think that I weigh 180 pounds and burn calories like a 180-pound person would,” he explains.

Do Weighted Vest Speed Metabolism? Possibly

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

“Recent evidence has suggested the existence of a system of sensors in the body called the gravitas stat, which senses changes in loading on the bones. If these sensors get the idea that you're now a heavier person, it'll increase your caloric expenditure and decrease hunger levels,” he says. “I'm tempted to put weighted vests in the it works category because I think it probably does. However, I'm going to leave it under the might work category for now until we get more published research.”

Way 11: Slow Dieting

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

“Lastly, there are two other less sexy but still very effective metabolic strategies that I'd like to mention,” he said. The first? Slow dieting, “Avoid dieting on very low calories.”

Does Slow Dieting Speed Metabolism? Yes

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

“The more aggressively you cut, the more your metabolic rate decreases. So, generally speaking, you should aim to lose about 0.5 to 1% of your body weight per week. And the more you go above this zone, the more likely it is that your metabolism will start tanking. Slow dieting definitely works.”

Way 12: NEAT Smuggling

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

How about NEAT smuggling? “You should try to smuggle in extra non-exercise activity where you can,” he says.

Does NEAT Smuggling Speed Metabolism? Yes

Determined woman running up on seaside mountain stairsShutterstock

“This is where the weighted vest might be helpful, but there are other things you can do, like park further from the grocery store, take the stairs over the elevator, and regularly stand up and stretch at your desk. I call these little activities throughout the day NEAT smuggling, and I'd also put it in the it works category.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Weight Loss Success

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“It's also worth keeping in mind that even if you implement some of these strategies and you still have a relatively slower metabolism, you can, of course, still lose weight. In fact, research shows that metabolic rate isn't nearly as predictive of successful long-term weight loss as many people think; people with faster metabolisms can fail to lose weight, and people with slower metabolisms can succeed to lose weight,” he points out.

Count Macros, He Suggests

“The things more reliably associated with successful long-term weight loss are being physically active, regularly weighing yourself, weight training, and making lifestyle changes.” He also recommends counting macros using an app. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

One of the most burning questions in weight loss: Can you speed up your metabolism? Jeff Nippard, a Canadian natural pro bodybuilder and internationally qualified powerlifter, has a BSc in biochemistry/chemistry and a passion for science. He has amassed a large following on social media by sharing his science-backed diet and fitness tips with his 4.4 million YouTube subscribers. In one viral video, he discusses metabolism and reveals all the ways to speed it up. “I'm gonna be answering the question of whether or not you can speed up your metabolism,” he says.


What Is Metabolism?

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Nippard starts by explaining “what metabolism actually is in a fitness context where the goal is to either lose fat or build muscle.” When discussing metabolism, we are actually talking about “metabolic rate or total energy expenditure,” he says. “We wanna know how many calories your body burns per day. So when we say that someone has a fast metabolism, we mean that their body burns a lot of calories, allowing them to eat more food. And when we say someone has a slow metabolism, we mean their body doesn't burn as many calories, and they often have to diet on less food to see weight loss.”

How Do Metabolisms Vary?

“But how different are people's metabolisms anyway? If we took two people of the same sex at the same height and the same body weight, could their metabolisms actually be all that different? Yes, they could be. Metabolic rates are extremely individual, much more so than many people even realize,” he continues, showing the findings of a 2022 study on daily energy expenditure highlighting varying differences and that the amount someone would need to lose weight could be under 1400 calories, while another could eat 5,000.

Can Someone Speed Up Their Metabolism

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

“The burning question is, is there a way for the person with the so-called slow metabolism to speed up their metabolism so they can eat more calories?” he asks. He then divides strategies for improving metabolism into three groups: It works, It might work, and It probably doesn’t work.

RELATED: 9 Best Tips to Manage Your Ozempic Side Effects

Way 1: Drinking More Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Does drinking more water increase metabolism? “The answer is yes. A little,” says Nippard. “Each glass of cold water you drink burns about eight calories. So every time you drink another glass of water, you get an extra eight-calorie boost.” He adds that “cold water gives a bigger boost than room temperature water because your body has to burn calories to heat the cold water to body temperature.”

Does Water Speed Metabolism? Yes

Couple staying hydrated after workoutShutterstock

“Generally speaking, eight to 12 glasses or about two to three liters per day is plenty, and most people can simply use their internal thirst signals to guide their intake. Water can help you feel more full at meals, though, so if it does help you keep your daily caloric intake down, drink away,” he says.

Way 2: Green Tea

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Up next, green tea? “A simple Google search returns over 40 million results for green tea and metabolism. Some boasting up to an 8% spike. But what does the science say? Well, this 2021 systematic review found that of the four studies looking at acute metabolic effects, three found no effect while one found a 79-calorie increase in daily energy expenditure.”

Does Green Tea Speed Metabolism? Probably Not

Japanese green teaShutterstock

“Digging into that study deeper, however, there were only ten subjects, and it only lasted 24 hours so I wouldn't draw any strong conclusions from it. Also, there are at least two studies on green tea and long-term fat loss, and both found no benefit. So while you may get a small metabolic boost from green tea, it doesn't seem to translate to more fat loss over the long term, so I'm putting it in the probably doesn't work category.”

RELATED: I Tried the 12-3-30 Treadmill Workout, and Here's What Happened

Way 3: Eating Spicy Food

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

How about spicy food? “Chili peppers seem to be the most promising from a metabolic standpoint since they contain a compound called capsaicin, which has plenty of research showing a thermogenic effect. For example, this 2017 meta-analysis of nine studies found that capsaicin increased energy expenditure by 69 calories per day on average, but only in the studies where the subject's BMI was over 25. So in the overweight zone in this bowl of green chili, there's about 0.5 grams of chili pepper, which would correspond to about two milligrams of capsaicin,” he says.

Does Spicy Food Speed Metabolism? Possibly

ridiculous expression of man with hot chillies in his hand. a man is afraid to eat hot peppers.Shutterstock

“Extrapolating out the meta-analytic data” would calculate to “best a roughly 20-calorie metabolic boost,” he continues. “Obviously, this pales in comparison to the 700 calories in the meal itself, but it could be enough to make capsaicin a reasonable candidate for supplementation. Still, I think the main reason that spicy food can be helpful for weight loss is not that it might give a 20-calorie metabolic boost but rather that it can increase satiety and fullness. I find I eat more slowly and drink more water when I have a spicy meal, and if that helps you eat fewer total calories for the day, that could help drive fat loss. I'm putting spicy food in the might work category.”

Way 4: Taking a Sauna

Beautiful young woman relaxing in Finnish saunaShutterstock

Next up, a hot sauna. “You sweat in the sauna? Does this mean you're burning extra calories? Well, according to this 1995 study from Japan, sauna did increase oxygen consumption and heart rate by 20 to 25 beats per minute,” he says.

Do Saunas Speed Metabolism: Probably Not

Man pouring water onto hot stone with metal spo in sauna room with a group of people. Steam an water on the stones, spa and wellness concept, relax in hot finnish sauna. Warm temperature bath therapy.Shutterstock

“For a 180-pound person, this would translate to about 19 calories burned from sitting in the sauna for 10 minutes. For comparison, you'd burn about 14 calories just sitting in a normal room for 10 minutes. So you're looking at about a five-calorie difference. That's one stick of gum,” he points out. “Nothing worth talking about. Sauna probably doesn't work in the category of boosting metabolism.”

RELATED: I Lost 66 Pounds After Adding These 10 Simple Habits

Way 5: Ice Baths

Young man with beard swims in the winter lakeShutterstock

“Obviously, cold plunges and ice baths are having a moment on social media, but do they boost your metabolism? Well, it looks like oxygen consumption increases when you sit in a cold bath and shiver, indicating a metabolic boost,” he reveals.

Do Ice Baths Speed Metabolism? Probably Not

Ice cubes for cocktails close-up on a blue background.Shutterstock

“However, the actual numbers are pretty underwhelming. If you sit neck-deep in an ice bath for 10 minutes, you'd burn about 28 calories. Again, for comparison, you'd burn 14 calories just sitting at room temperature. So you're looking at about a 14-calorie boost from the cold bath. Cold baths are also going in the probably doesn't work category.”

Way 6: Building Muscles

What about building muscle? “You've likely heard that muscle burns more calories than fat, and this is true three times the amount. In fact, at rest, one pound of fat burns about two calories per day, while one pound of muscle burns about six calories per day,” he explains.

Does Building Muscle Speed Metabolism? Yes

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

After doing math, he calculates his expenditure. “If I just sat down all day, the fat on my body would burn 24 calories, and the muscle on my body would burn 480 calories. That's a 456-calorie difference. Not bad at all. Let's consider you as an example. Let's just say you're a relatively new lifter, and over the next five years, you put on 30 pounds of muscle. If you burned 2,500 calories per day before, you'd burn 2,680 calories per day. Now, after adding the new muscle, there is a 180-calorie difference, about four extra kiwis you could eat daily. And so far, this is the biggest metabolic booster we've seen. And so I'm going to put building muscle in the it works category,” he says.

Way 7: Reverse Dieting

A happy young Indian woman having a pancake in a restaurantShutterstock

What about reverse dieting? “This has become very popular over the last few years. Reverse dieting is exactly what it sounds like—the reverse of dieting. Instead of decreasing calories, you gradually increase calories with the goal of rebuilding your metabolism,” he says, noting that he’s “a bit skeptical of it for sure. I have seen plenty of cases where people have increased their caloric intake by several hundred calories while maintaining their body weight.”

RELATED:20 Superfoods for People Over 50

Does Reverse Dieting Speed Metabolism? Possibly

Three young female friends sitting outdoor and eating pizza - Happy women having fun enjoying a day out on city street - Happy lifestyle conceptShutterstock

“My main grip with reverse dieting is that I just don't think it's necessary to go slowly after a diet. It makes much more sense to go straight to your new maintenance immediately. Then, once you're at your new maintenance, you can gradually increase your caloric intake from there. Of course, at a certain point, you'll reach the upper limit of your dynamic maintenance range, and at that point, you'll start gaining weight,” he says. “As of now, I'm gonna put reverse dieting in the might work category.”

Way 8: Meal Frequency

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

What about meal frequency? Does eating more meals throughout the day keep the metabolic furnace burning? He goes on to discuss a few studies.

Does Meal Frequency Speed Metabolism? Probably Not

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

His final answer? “It doesn't seem to, no,” he said, citing the science. “I'm personally not convinced that a higher meal frequency gives a meaningful boost in metabolism, and I'm putting meal frequency in the category that probably doesn't work.”

Way 9: Cardio

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

“Okay, so what about cardio? Cardio obviously burns calories. However, research shows that cardio also causes something called energy compensation. This means that when you burn more calories through cardio, your body subconsciously burns fewer calories through NEAT or non-exercise activity thermogenesis. This is the component of metabolism that includes activities other than exercise, so stuff like fidgeting and bobbing your head to music.”

Does Cardio Speed Metabolism? Yes

People running in machine treadmill at fitness gymShutterstock

“There are large individual differences in energy compensation, but on average, for every 100 calories you burn by doing cardio, you'll only actually increase your daily energy expenditure by 72 calories,” he says. “This is why I prefer diet as the main tool for establishing a caloric deficit and cardio as a secondary tool. 'cause, with cardio, you tend to get less caloric bang for your buck. Still, even with energy compensation in mind, cardio burns calories, so it belongs in the it works category.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Way 10: Weighted Vests

Muscular,Caucasian,Bearded,Man,Tightening,Up,Military,Style,Weighted,VestShutterstock

Next up, weighted vests. “There's some cool science behind this. The general idea is if I weigh 160 pounds right now and I start wearing a 20-pound weighted vest. My body will start to think that I weigh 180 pounds and burn calories like a 180-pound person would,” he explains.

Do Weighted Vest Speed Metabolism? Possibly

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

“Recent evidence has suggested the existence of a system of sensors in the body called the gravitas stat, which senses changes in loading on the bones. If these sensors get the idea that you're now a heavier person, it'll increase your caloric expenditure and decrease hunger levels,” he says. “I'm tempted to put weighted vests in the it works category because I think it probably does. However, I'm going to leave it under the might work category for now until we get more published research.”

Way 11: Slow Dieting

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

“Lastly, there are two other less sexy but still very effective metabolic strategies that I'd like to mention,” he said. The first? Slow dieting, “Avoid dieting on very low calories.”

Does Slow Dieting Speed Metabolism? Yes

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

“The more aggressively you cut, the more your metabolic rate decreases. So, generally speaking, you should aim to lose about 0.5 to 1% of your body weight per week. And the more you go above this zone, the more likely it is that your metabolism will start tanking. Slow dieting definitely works.”

Way 12: NEAT Smuggling

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

How about NEAT smuggling? “You should try to smuggle in extra non-exercise activity where you can,” he says.

Does NEAT Smuggling Speed Metabolism? Yes

Determined woman running up on seaside mountain stairsShutterstock

“This is where the weighted vest might be helpful, but there are other things you can do, like park further from the grocery store, take the stairs over the elevator, and regularly stand up and stretch at your desk. I call these little activities throughout the day NEAT smuggling, and I'd also put it in the it works category.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Weight Loss Success

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“It's also worth keeping in mind that even if you implement some of these strategies and you still have a relatively slower metabolism, you can, of course, still lose weight. In fact, research shows that metabolic rate isn't nearly as predictive of successful long-term weight loss as many people think; people with faster metabolisms can fail to lose weight, and people with slower metabolisms can succeed to lose weight,” he points out.

Count Macros, He Suggests

“The things more reliably associated with successful long-term weight loss are being physically active, regularly weighing yourself, weight training, and making lifestyle changes.” He also recommends counting macros using an app. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.


Why It’s Important to Boost Your Metabolism

Why is it so important to boost or increase your metabolism? “Simply put, the higher your metabolic rate is, the more calories you burn,” Joanna says. “Hence, the easier it is to lose weight and keep it off. Someone with a sluggish or slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.”

What Impacts Your Metabolism?

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

So, what affects your metabolism? “Genetics, age, weight, diet, exercise, habits, as well as lifestyle,” she says. “There are certain areas in which we can't control, such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade, starting in our late twenties. So if you choose to do absolutely nothing about it, that's when you'll start to see the weight pile on as you age.”

Luckily, There Are Things You Can Control

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“There are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. So I'm going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight,” she says.

Pump It Up

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The only way to increase lean muscle mass is to lift weights, says Soh. “For every pound of lean muscle, your body burns an additional 14 calories a day, whereas a pound of fat only burns two to three calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.”

Strength Train Two to Three Times Per Week

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Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises, she says. “Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells, or equipment such as a resistance band or even bodyweight exercises such as pushups and pull-ups.”

Swap Steady Paced Cardio for HIIT

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She also suggests swapping steady pace cardio for HIIT. “Yes, going for a long jog can be great to burn calories, but it isn't the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, more commonly known as HIIT, involves quick and intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

It’s Easy to Incorporate Into Your Routine

She adds that HIIT training can burn a similar amount of calories in half the time compared to low-intensity study-based cardio. “Not only will you be saving time, you'll reap the benefits of a HIIT workout even after the session. So, after your HIIT workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady paced cardio training.” She recommends inserting 30-second sprints into your cardio routine, followed by one minute of recovery. “Repeat this cycle for 10 times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a hit training.”

Don't Starve Yourself

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Next, don't starve yourself. “Yes, in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency, long-term, can wreak havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism,” she says.

It Is Not Sustainable

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While you will lose weight, it will not be sustainable. “Once you are back to your normal ways of eating or increase your food intake, that's when you start piling on the weight again, and it happens really fast. Avoid extreme diets instead, and reduce your calorie intake at a healthy and realistic pace, which can help you lose weight. At the same time, you know that you can sustain this for life,” she says.

Power Up with Protein

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Fourth, power up with protein. “TEP, which is also known as the thermic effect of food, is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP as it is harder for your body to break it down. It raises your metabolic grade by 15 to 30% compared to 5 to 10% for cups and zero to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day,” she says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

You Will Feel More Full, So You Won’t Overeat

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Plus, you'll also feel more full and prevent overeating. “Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger,” she says. “That doesn't mean you have to consume a very high protein diet. The guideline to simply follow is to check that 20 to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.”

Sip on Black Coffee

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Next, sip on black coffee. “Studies have shown that the caffeine in coffee can boost metabolism by three to 11%. And this is why: If you were to take a look at fat burners, most of them have caffeine as the number one ingredient.”

Drink a Cup Before Working Out

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“That doesn't mean that you should be a caffeine addict and just sip on coffee all day long, expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, and hence help you burn fat more efficiently. And that's something I personally practice myself. So, one cup of Joe before my training,” she says.

Move More

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“Exercising has tons of benefits. However, if you have a sedentary life where you are sitting at your desk for eight hours every single day and you only move for an hour in the gym, that's probably not the best way to boost your metabolism throughout the day. The goal here is to move more,” she says. “Sitting too much kills you, and it's even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

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“An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour, get up, get yourself a cup of tea, do some simple stretches, or just walk around your office, make an effort to move more by walking to get lunch, taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort,” she says.

Stay Hydrated

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“We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down,” she says. “Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories, but can add up over time and cause weight gain.”

Here Are Some Simple Tips

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“Some simple tricks to drink more water daily is to drink a glass once you're up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water,” she says.

Get Enough Rest

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“I can't stress this enough: Get enough rest,” she says. “Lack of sleep can be linked to being overweight. Sleeping is something we don't prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn.”

RELATED:Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Here Is Why Lack of Sleep Leads to Weight Gain

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“Sleep affects the levels of two hormones, leptin, and ghrelin, which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you have had enough to eat without enough sleep. Your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you'll also notice that you eat and create more,” she explains.

Remember, You Got This!

Her final words? “You are in control of your body's metabolic rate. Don't blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost your metabolism, and you will only thank yourself for it. A high metabolism can help with weight loss, maintaining a healthy weight for life, and more importantly, it gives you more energy to do the things you enjoy and truly live life,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Family Nurse Practitioner and Nurse Educator Brigitte (@BrigitteNP) was a personal trainer in the past and is still very passionate about all things diet, exercise, and wellness. Brigitte knows first-hand how difficult it can be to lose weight if your metabolism isn’t being supported. “I was not blessed with a very fast metabolism,” she says. “There are certain people who can eat anything they want and stay skinny. That was never me, has never been me, and will probably never be me, but there are things that you can do to help boost your metabolism.” Read on to learn about her top metabolism-boosting tips!


Yearly Checkups

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Keep up with your yearly checkups to rule out any medical conditions that could undermine your weight loss, Brigitte says. “I always recommend that you schedule your yearly visit with your healthcare provider or make an appointment anytime you feel there's a change in your health conditions, such as hypothyroidism, which is a sluggish thyroid or a slow thyroid that can decrease your metabolism,” she says. “Hypothyroidism can be detected through lab work.”

Thyroid Issues

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Brigitte says to watch out for specific symptoms of thyroid issues. “Depending on your lab results, it must be corrected with medication. So if you're feeling very fatigued and cold all the time, and you've put on a lot of weight, I urge you, please go to your healthcare provider and get your thyroid checked out because sometimes a low thyroid can get missed and that does need to be treated as soon as possible. But let's say you've had your blood work checked out. Your thyroid is in great function, and if you don't have hypothyroidism, then let's boost your metabolism.”

Metabolism 101

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Brigitte gives some background into what metabolism is. “Your basal metabolic rate is your BMR, and it's essentially how many calories do you burn at rest,” she says. “So, for example, those people who can eat a lot of food and never gain weight most likely have a very high basal metabolic rate. Their body burns more calories at rest, and therefore, they are able to eat more without gaining weight.”

Not Naturally Blessed

Brigitte works hard to keep her metabolism in tip-top shape. “I was not blessed with a good metabolism, but there are hacks around this,” she says. “As always, make sure you always check with your healthcare provider before following these tips.”

Tip #1: Get Enough Protein

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Brigitte is vegan and consumes vegan protein powder. “Tip number one is during meals, consume some type of lean protein,” she says. “When you eat protein, you get a temporary rise in your metabolism by around 15 to 30%. Additionally, protein helps you feel more full and prevents you from eating. When I'm working and I don't have time to eat, I will use my blender cup and I'll add a scoop of protein, and it helps satisfy my cravings.”

Tip #2: Eat Lean Protein

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Brigitte recommends lean protein for non-vegans. “So if you're not vegan, you could opt for a lean grilled chicken breast,” she says. “As a vegan, I eat vegan alternatives such as gardening or beans and lentils, and sometimes I'll even add edamame to salads.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Tip #3: No Soda or Sports Drinks

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Eliminate sodas and sports drinks from your diet, Brigitte says. “The third tip to boost your metabolism and even to help you lose the weight is to ditch the soda and even sports drinks,” she says. “Unless you are a marathoner or you're an elite athlete that is using up all these calories and all these electrolytes, you don't need sports drinks. Many sports drinks are loaded with sugar. They barely have any electrolytes, and if your workout is light, you don't need to replace electrolytes. If you're just walking by drinking a sports drink or even a soda, everything that you would have burned, you just drank back.”

Drink Water

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Brigitte recommends drinking plenty of cold water instead. “You're better off drinking cold water. Sugar equals calories, and when you drink water, you automatically decrease your calorie intake. Drinking water also boosts your metabolism. Studies have found that drinking 17 ounces of water, which is around 0.5 liters, increases your resting metabolism by 10 to 30% for about an hour. A pro tip is to drink cold water to burn even more calories. This is because by drinking cold water, your body has to work harder to regulate your body temperature back to normal.”

Tip #4: HIIT Workouts

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Brigitte recommends HIIT workouts to boost metabolism. “Walking alone is not going to help you lose a lot of weight,” she says. “A lot of times, providers will tell patients like, oh, make sure you walk at least 30 minutes a day. But if you're walking and you know you're not even getting your heart rate elevated, that's not doing much. So don't get me wrong, walking is better than not walking any day. But there's a more efficient way to maximize your workouts.”

Tip #5: Lift Weights

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Brigitte strongly encourages strength training. “The fifth tip, and possibly my favorite, is to lift some weights. I can tell you that when I solely did cardio, I barely lost any weight. That all changed when I learned one huge hack to losing weight, which involved lifting weights. The truth is that muscle burns more calories and fat, so the more muscle mass you have, the higher your metabolism.”

RELATED: 7 Things to Do When You Wake Up to Melt Fat

More Muscle

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The more muscle you have, the more calories you burn at rest. “Men naturally have more muscle mass than women, and this is why they can eat more than us,” she says. “Research shows that one pound of muscle burns seven to 10 calories per day, while one pound of fat burns only two to three calories. This was according to the American Council on Exercise. Also, as we age, our muscle mass tends to decrease, and lifting weights helps combat that drop in metabolism. If you've never lifted weights, start lightly and slowly build up. Don't overdo it.”

Life-Changing Workout

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Brigitte says you don’t need to lift huge weights to get good results. “A small amount of weight goes a long way,” she says. “Lifting weights has been life-changing for me. It helps keep me toned, and it has helped boost my sluggish metabolism. I'm 35 years old, and I actually weigh less than what I weighed in high school.”

Find Something Fun

Brigitte makes the excellent point that if you find something fun, you’re more likely to keep up with it. “Find something that you enjoy doing. Running on a treadmill is so boring for me,” she says. “So now I opt for hot Pilates, Pilates, which incorporates core training I do, and that Pilate class I go to also incorporates high interval intensity training and calisthenics, and that helps tone and strengthen.”

RELATED: 11 Signs Ozempic Is Not for You

Yoga and Stretching

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Brigitte makes sure to incorporate lots of stretching into her workouts. “I incorporate hot yoga into my workouts, and this helps keep me flexible and injury-free,” she says. “I have an autoimmune condition, so it's very important that I prevent injury and that I stay flexible because I tend to be predisposed to tendon and ligament injuries and inflammation.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Abram Anderson
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.


Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

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“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

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“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

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The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

We often hear the word “metabolism” and think about body weight. But to be more specific, “metabolism” refers to the chemical processes that occur in the body’s cells in order to maintain life. There are two categories of metabolism: anabolism and catabolism. Anabolism refers to the processes of using energy to build or grow from a simpler to more complex molecule. An example here would be taking protein and building muscle. Catabolism on the other hand is taking a complex molecule and breaking it down into a simpler one such as when we consume a carbohydrate food and our body breaks it down into glucose for energy.


As an expert at Top Nutrition Coaching, I know there are several factors that affect metabolism, including genetics, age, sex, hormones, body composition, activity level, diet, and health status. Metabolic rate can be defined at the rate at which one expense energy to carry out various metabolic processes in the body. Typically, men have a higher metabolic rate because of their lean mass and hormonal levels. In general, as we age, our metabolism slows. I'm Jordan Hill, MCD, RD, CSSD, and here are 11 ways to ignite your fat-burning power.

1. Consistent Fueling

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Eating consistently and having regular meal times throughout the day can ensure your body gets enough nutrients to sustain its demands. It’s like the classic example that a car can’t keep going without filling up the tank. If we don’t feed our bodies, we’re not feeding our mind, muscles, or other body parts to keep metabolic processes going. Those who inconsistently eat or go long periods of time between meals likely feel tired, sluggish, brain fog, or less productive.

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

2. Hydration

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The majority of our body is made of water, so it’s no surprise getting sufficient water intake can positively impact our metabolism. Water is essential for various cellular processes, including metabolism. It hydrates our cells, assists in digestion and absorption, and helps transport nutrients throughout the body. When we consume water, we burn energy when heating it up to our body’s temperature, which contributes to our overall energy expenditure. This is called the thermic effect of water (TEW). Drinking about 2 cups of water may increase a person’s metabolic rate by as much as 30%. You can read more about the TEW in this study.

3. Manage Stress

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Stress is an inevitable part of life and many times unavoidable. Because of this, it’s important to learn stress management strategies to help cope. Chronic stress over time has the ability to cause health complications including elevated cortisol levels, which can be found in this research and insulin sensitivity, as detailed in this study. When our cortisol levels are elevated and we become less responsive to insulin, metabolic issues may arise, which can lead to increased fat storage. Many find stress relief through exercise, socializing with family and friends, reading, or listening to music, among other things.

4. Move Your Body

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Regular exercise or increasing non-exercise activity, like doing chores or running errands, increases our body’s total output, or calorie burn. The more movement we do in a day, the more energy we burn and thus the more our metabolism is working. Regular movement, whether formal exercise or just activities of daily living, can help keep our metabolism going throughout the day.

5. Get Adequate Sleep

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Getting enough sleep on a nightly basis not only keeps us rested but also keeps our immune system strong and contributes to boosting our metabolism. Sleep regulates hormones, including ghrelin and leptin. Ghrelin is known as the hunger hormone, which goes off to tell us when we’re hungry and leptin goes off to tell us when we’re full. If our sleep is irregular, there could be some dysfunction in how these hormones are made and function. Lack of sleep can lead to an increase in ghrelin and a decrease in leptin, potentially contributing to overeating and weight gain. More information on this can be found in this study.

Related: 12 Best Foods For Women to Build Muscle

6. Eat Whole Foods

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Similar to the thermic effect of water (TEW), there is a thermic effect of food (TEF), which means that our bodies use energy to heat up and digest and absorb food. We see a greater TEF when we eat whole foods that take longer to break down than processed foods or liquids. By eating whole foods, we increase the amount of energy, or caloric burn, our bodies commit, which in turn increases our metabolism. This concept is explored further in this research.

7. Eat Probiotic Rich Foods

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We know probiotics are essential for good gut health but lately, there’s been more interest in researching their impact on metabolism. While the concept is still young in the research world, there are some studies that point to promising details about the impact of probiotics on improvements in BMI, blood pressure, and blood sugar levels. If probiotics don’t directly impact metabolism, they may indirectly do so. This area of research is detailed in studies like this one here.

8. Consume Fiber

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Fiber is a type of carbohydrate but it’s unique in that it’s indigestible. Because of this, it adds bulk to the diet and aids in proper digestion, supporting satiety, stable blood sugar levels, heart health, and gut health. Ultimately, it helps multiple parts of the body function properly, which can have a cascading effect on metabolism as a whole. Getting adequate fiber not only helps with metabolism but can also help with weight management.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

9. Correct Any Micronutrient Deficiencies

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Micronutrients (vitamins and minerals) are used in various metabolic processes in the body, thus deficiencies can negatively impact the way the metabolism is supposed to work. For example, B vitamins are used in energy metabolism, magnesium and chromium in insulin signaling and glucose metabolism, and iodine, selenium, and zinc in thyroid function. Micronutrient deficiencies can have systemic effects, meaning they can impact multiple systems of the body, so if a micronutrient deficiency doesn’t directly impact metabolism, it certainly indirectly impacts it.

10. Limit Alcohol Intake

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Consuming alcohol can negatively impact metabolism. One reason is that when alcohol is present, the body prioritizes metabolizing and breaking the alcohol down over other nutrients, such as carbohydrates and fats. This ultimately suppresses the digestion and absorption of those nutrients, giving the body more time to store them vs. use them for energy. In addition, alcohol interferes with the absorption of micronutrients (vitamins and minerals) that play important roles in metabolic processes. More on this can be found in this article.

Related: 14 Ways to Get Back in Shape

11. Limit Added Sugar Intake

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At this point, it’s no secret that added sugar doesn’t have many health benefits, if any. In fact, added sugar intake is not only associated with weight gain but it also increases the risk for liver disease, insulin resistance, heart disease, and type 2 diabetes. These diseases come with their own complications but certainly a dysfunctional metabolism is one of them. It’s not to say don’t incorporate added sugar into your diet, but it is to say aim to follow the recommendations of consuming less than 25 grams per day for women and less than 38 grams per day for men. Of note, there are some circumstances where more added sugar intake is appropriate, like for sport performance.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.