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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.

7 Ways to Accelerate Your Metabolism Naturally

Yes, it can be done!

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.


Weight Training

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Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

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Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

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Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

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Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

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Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

More For You

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FACT CHECKED BY Christopher Roback
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.

A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.


Weight Training

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

Woman sleeping in a bed in a dark bedroomShutterstock

Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

Funny Woman Eating Broccoli At a Party - Portrait of a girl trying a diet vegetarian dish at formal dinner
Shutterstock
Expert-Recommended

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.

Are you damaging your metabolism and don’t even know it? If you are struggling to lose weight and feel like you are dieting and exercising enough, it could be that some of your daily habits are secretly sabotaging your metabolism. “It's easy to fall into daily habits that, unknowingly, can negatively impact your metabolism,” says Heather Snead, Live Conscious Expert and Nutritionist. Are your habits to blame for your slower metabolism? “Here are 7 common culprits,” Snead reveals.

Skipping Meals

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Skipping meals may seem like a good idea if you are trying to lose weight. However, it could be backfiring. “This can lead to blood sugar fluctuations, overeating later in the day, and a slowdown in your metabolic rate as your body tries to conserve energy,” says Snead.

Lack of Sleep

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Not sleeping may seem harmless. But it could be hazardous to your metabolism. “Insufficient sleep disrupts hormone balance, particularly affecting ghrelin (hunger hormone) and leptin (satiety hormone), which can increase appetite and slow metabolism,” Snead says.

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

Sedentary Lifestyle

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If you exercise but maintain an overall sedentary lifestyle, your metabolism could be negatively impacted. “Prolonged sitting reduces calorie expenditure and leads to muscle loss, which is a major factor in maintaining a healthy metabolism,” she says.

Chronic Stress

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Chronic stress can also slow your metabolism. “Elevated cortisol levels from chronic stress can promote fat storage, especially around the abdomen, and negatively affect metabolic function,” says Snead.

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

Dehydration

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There’s a reason why experts are adamant about hydration. “Even mild dehydration can slow down your metabolism. Water is essential for many metabolic processes,” Snead says.

Insufficient Protein Intake

Pasta fettuccine with tomato sauce and basil on a plate

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Make sure you are eating enough protein to fuel your metabolism. “Protein requires more energy to digest than other macronutrients and helps maintain muscle mass. Not getting enough can hinder your metabolism. If getting enough protein is challenging, you can incorporate a high-quality protein powder like Live Conscious Protein to a smoothie or beverage,” Snead says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Consuming Too Many Processed Foods

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Processed foods can also damage metabolism. “These foods are often high in refined carbohydrates, unhealthy fats, and added sugars, which can lead to insulin resistance and metabolic dysfunction,” Snead concludes. 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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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.

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

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

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

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

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.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

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

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

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

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

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.

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?

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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

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

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.

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/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.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." 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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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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

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One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

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This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

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Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.