10 Easy Ways to Boost Your Metabolism (Backed by Science)

10 Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is a term that describes all the chemical reactions within your body.

These chemical reactions keep your body alive and working.

On the other hand, the word metabolism is often used interchangeably with the metabolic rate or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism may also provide you with energy and make you feel better.

Here are 10 simple ways to raise your metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food may increase your metabolism for a couple of hours.

This is known as the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30 percent, compared to 5–10 percent for carbohydrates and 0–3 percent for carbs.

Eating protein has also been demonstrated to help you feel more complete and also prevent you from overeating.

One small study found that people were likely to consume approximately 441 fewer calories per day when protein made up 30% of the daily diet.

Eating more protein can also reduce the fall in metabolism frequently connected with losing fat. This is only because it reduces muscle loss, which is a common complication of dieting.

Eating more protein can boost your metabolism so that you burn off more calories. It can also allow you to eat less.

Speed Up Metabolism: Tips for Any Age | The Healthy

2. Drink More Cold Water

Individuals who drink water instead of carbonated beverages are more effective at losing weight and keeping it off.

This is because carbonated beverages contain calories, therefore replacing them with water automatically reduces your calorie intake.

However, drinking water can also temporarily accelerate your metabolism.

Studies have demonstrated that drinking 17 oz (0.5 g ) of water increases resting metabolism by 10–30% for approximately an hour.

This calorie-burning effect may be even greater if you drink cold water, even as your own body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies indicate that drinking water half an hour before you eat can help you eat less.

One analysis of overweight adults found that those who drank half a liter of water prior to their foods lost 44% more fat than those who did not.

Water can help you get rid of weight and keep it off. It increases your metabolism and helps fill you up prior to meals.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and quite intense bursts of activity.

This can help you burn more fat by increasing your metabolic rate, even following your workout has finished.

This effect is believed to be higher for HIIT compared to other types of exercise. What’s more, HIIT has also been demonstrated to assist you to burn off fat.

One study in overweight young men found that 12 months of high-intensity exercise decreased fat mass by 4.4 pounds (2 kg) and belly fat by 17 percent.

Mixing up your workout regimen, also adding in a couple of high-intensity workouts, can boost your metabolism and help you burn fat.

4. Lift Heavy Things

Muscle is more metabolically active than fat, and muscle might help improve your metabolism.

This means you’ll burn more calories each day, even at rest.

Lifting weights will also help you retain muscle and combat the fall in metabolism that can happen during weight loss.

In one study, 48 overweight women were placed on a diet of 800 calories per day, and either no exercise, aerobic exercise or resistance training.

Following the diet, then the girls who did the resistance training maintained that their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decline in metabolism.

It’s possible to discover weights to integrate into your fitness online.


Lifting weights is very important to maintaining and building muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand More

Sitting too much is bad for your health.

Some health commentators have dubbed it “the smoking.” This is partly due to long periods of sitting burn calories and can lead to weight gain.

In fact, in contrast to sitting, an afternoon of standing up at work can burn off an additional 174 calories.

If you’ve got a desk job, consider standing up for brief periods to divide the period of time spent sitting. You might even invest in a standing desk.

It is possible to find standing desk setups and kits online.


Sitting for a long time burns few calories and is bad for your health. Try to stand up frequently or put money into a desk.

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to boost metabolism by 4–5 percent.

These teas help convert some of the fat stored on your body into free fatty acids, which may increase fat burning off by 10–17%.

Since they are low in carbs, drinking these teas could possibly be good for both weight loss and weight maintenance.

It is thought their metabolism-boosting properties might help stop the dreaded weight loss plateau that occurs due to a decline in metabolism.

But some studies find that these teas don’t have an effect on metabolism. Consequently, their effect may be small or simply apply to some people.

It is possible to locate green tea and freshwater tea online.


Drinking green tea or peppermint tea may increase your metabolism. These teas can also help you drop weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a chemical that may boost your metabolism.

However, many people can’t tolerate these spices in the doses required to have a substantial effect.

One study of capsaicin, in acceptable doses, predicted that eating berries would burn around 10 extra calories per meal. Over 6.5 decades, this could account for just 1 pound (0.5 kg) of weight loss for an average-weight male.

Alone, the effects of adding spices to your food might be quite small. But, it may lead to some small advantage when coupled with other metabolism-boosting strategies.

Eating spicy food could be helpful for boosting your metabolism and help you keep a healthy weight.

8. Get a Fantastic Night’s Sleep

The deficiency of sleep is linked to a major gain in the probability of obesity.

This could partly be caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been linked to increased blood glucose levels and insulin resistance, which can be both associated with a greater risk of developing type two diabetes.

It’s also been proven to boost the hunger hormone ghrelin and lessen the fullness hormone leptin.

This may explain why many people who are sleep-deprived feel hungry and struggle to eliminate weight.

Deficiency of sleep can reduce the number of calories you burn, change the way that you process sugar and disrupt your appetite-regulating hormones.

9. Drink Coffee

Various studies have proven the caffeine in coffee can increase metabolism –11 percent. Like green tea, in addition, it promotes fat burning.

However, this seems to affect lean folks more. In 1 study, coffee increased fat burning 29% for lean women, but just 10% for obese girls.

Coffee’s impacts on metabolism and fat burning may also lead to successful weight reduction and maintenance.

Drinking coffee can significantly increase your metabolism and help you shed weight.

10. Replace Cooking Fats With Coconut Oil

Contrary to other saturated fats, coconut oil is relatively high in medium-chain fats.

Medium-chain fats may increase your metabolism more than the long-chain fats found in foods like butter.

In one study, researchers found that medium-chain fats improved metabolism by 12% when compared with long-chain fats, which increased it by only 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have small benefits for weight loss.

You can discover coconut oil online.


Ingredient additional cooking fats with coconut oil may help boost your metabolism slightly.

The Most Important Thing

Making small lifestyle changes and integrating these suggestions into your routine can improve your metabolism.

Possessing a higher metabolism can help you eliminate weight and keep it off, while also giving you more energy.