13 Effective & Dietician-Approved Ways to Boost Your Metabolism

When it comes to enhancing your metabolism, a few simple changes can make a significant difference. To help answer the timeless question of how to easily burn calories and shed excess fat, we consulted four experts in diet and nutrition.

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Keep reading for their top 13 strategies to give your metabolism a boost.

What Is the Metabolism?

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Metabolism refers to the collection of chemical processes that occur in the body to convert food and water into energy necessary for daily functions. During this process, the body transforms nutrients from food—including sugars, proteins, vitamins, carbohydrates, fats, and amino acids—into a form that cells can use called adenosine triphosphate (ATP). This process releases energy units (calories) that the body utilizes immediately or stores as body fat for future use. Additionally, metabolism eliminates waste products generated during these processes that the body cannot use.

How to Speed Up Your Metabolism

While certain factors such as age and genetics are beyond your control, numerous lifestyle adjustments can help you potentially increase your metabolism.

Here are 13 tips from dietitians to help you achieve this:

1.Eat a Metabolism-Boosting Breakfast

There’s ongoing debate over whether starting your day with a hearty breakfast is the key to weight loss. Instead of focusing on portion size, consider the types of foods on your breakfast plate. A 2011 study suggests incorporating low-glycemic (low-sugar) and high-protein options to energize your metabolism. Think savory, and include lean proteins such as chicken or eggs.

2.Do Cardio

While traditional cardio only boosts your calorie burn during the workout, high-intensity interval training (HIIT) and strength training can elevate your metabolism for hours afterward, enhancing fat burn long after you’ve finished exercising.

3.Drink Green Tea

Unlike coffee, which can lead to excess cortisol and adrenal fatigue, green tea provides a gentler caffeine boost along with epigallocatechin gallate (EGCG)—a compound known for enhancing metabolism. Enjoy a cup in the morning and sip green tea throughout the day. Avoid sugary sodas and calorie-laden coffee drinks to prevent unwanted weight around your waist.

4.Factor in Fiber

Increasing your fiber intake can aid in weight loss. High-fiber foods enhance metabolism because fiber is indigestible. Soluble fiber absorbs water during digestion, keeping you fuller for longer, while insoluble fiber aids in food passage through the digestive system. Foods rich in insoluble fiber include wheat bran, beans, cauliflower, and apples, while soluble fiber can be found in brown rice, oat bran, and artichokes.

5.Get Your Micronutrients

A healthy metabolism contributes to overall well-being, while metabolic syndrome can lead to serious health issues like diabetes and heart disease. While a balanced diet and regular exercise are crucial, don’t overlook the importance of key vitamins and minerals. Supplements can help when you're busy, as fat-soluble nutrients such as Vitamins A and E support metabolic health. Vitamin D is also essential for preventing metabolic syndrome, particularly in areas with limited sunlight.

6.Build Muscle

Strength training is essential for burning fat at rest and increasing your basal metabolic rate (BMR). Lean muscle is vital for elevating your BMR, with research from 2002 indicating that weightlifting can increase calorie burn for up to 38 hours post-exercise. Muscle burns more calories than fat even when at rest, making it crucial for maintaining weight.

7.Get More Sleep

While sleep does not directly lower metabolism, insufficient rest can disrupt hunger and appetite hormones. This imbalance can lead to increased hunger and cravings for unhealthy foods. Thus, a lack of sleep doesn’t decrease metabolism, but it makes maintaining a healthy weight significantly harder.

8.Eat a Varied Diet

Certain foods don’t lower metabolism, but protein requires more energy to digest than fats. Thus, a diet rich in protein and lower in fat can lead to greater calorie usage. It’s crucial to avoid diets high in fat and sugar, opting instead for a mix of lean proteins, vegetables, fruits, complex carbohydrates, and healthy fats.

9.Hydrate

Research indicates that individuals who drink more water tend to burn more calories. The U.S. National Academies of Sciences recommend that men consume about 15.5 cups (3.7 liters) and women about 11.5 cups (2.7 liters) of fluids daily.

10.Stand Up

For those looking to elevate their metabolism, standing is crucial, as prolonged sitting results in fewer calories burned. Research shows that breaking up long sitting periods can reduce health risks and positively impact metabolism. Consider investing in a standing desk or taking short movement breaks during the workday.

11.Keep Things Consistent

Avoiding crash diets is important, as they can cause your metabolism (and weight) to fluctuate. Focus instead on sustainable lifestyle changes, such as prioritizing sleep and maintaining a manageable workout and eating routine. Rapid weight loss through restrictive diets can lead to muscle loss and fatigue.

12.Fight Inflammation

Incorporating anti-inflammatory foods from a plant-rich diet can support metabolic health. Reducing inflammation enhances metabolism by improving insulin sensitivity, restoring hormonal balance, boosting mitochondrial function, and lowering the risk of metabolic disorders. Whole, plant-based foods, particularly colorful options like blueberries and dark leafy greens, provide vital antioxidants that help repair cellular function.

13.Nourish Your Gut

The gut microbiome plays a significant role in metabolic health. A diverse and balanced gut microbiome, nurtured by various plant foods, influences nutrient absorption, appetite regulation, and the production of metabolism-enhancing compounds. Aim to consume at least 30 different plant species weekly for optimal gut health and metabolism.