Do you feel like your body burns calories slower than it used to?
If you struggle with low energy, stubborn weight gain, or fatigue despite eating well, your metabolism may be the reason. The good news is that metabolism is not fixed. With the right diet, exercise, and lifestyle habits, you can naturally increase your metabolic rate and improve overall health.
In this guide, you’ll learn how to increase metabolism naturally using practical, science-backed strategies that are easy to follow and sustainable.
Table of Contents
What Is Metabolism and Why Is It Important?
Metabolism refers to all the chemical processes in your body that convert food into energy. Even when you’re resting, your body burns calories to support breathing, circulation, digestion, and cell repair. According to the National Institutes of Health (NIH), metabolic rate plays a key role in how efficiently your body uses energy and maintains overall health.
Your basal metabolic rate (BMR) determines how many calories your body needs at rest. A higher metabolism means your body burns more calories throughout the day, making weight management easier.
Factors That Affect Your Metabolic Rate
Several factors influence how fast or slow your metabolism works:
- Age and hormonal changes
- Muscle mass
- Genetics
- Activity level
- Diet and sleep habits
While you can’t change genetics, you can control lifestyle choices that directly impact metabolism.
How to Increase Metabolism Naturally
Eat Enough Protein at Every Meal
Protein has a high thermic effect, meaning your body burns more calories digesting protein compared to fats or carbs. It also helps maintain lean muscle mass, which supports a higher metabolic rate.
Best protein sources:
- Eggs
- Lean meat and fish
- Legumes and lentils
- Tofu and Greek yogurt
Stay Hydrated Throughout the Day
Water is essential for metabolic processes. Studies show that drinking enough water can temporarily increase calorie burning and improve energy levels.
Tip: Drinking cold water may slightly boost metabolism as your body works to warm it.
Build Muscle With Strength Training
Muscle tissue burns more calories than fat—even at rest. Strength training is one of the most effective ways to increase metabolism long term.
Beginner-friendly exercises include:
- Squats
- Push-ups
- Resistance band workouts
- Bodyweight exercises
Aim for 2–3 strength sessions per week.
Move More During the Day (NEAT Activity)
Non-exercise activity thermogenesis (NEAT) includes everyday movements like walking, stretching, cleaning, or standing instead of sitting. These small movements significantly increase daily calorie burn.
Best Foods That Boost Metabolism
Metabolism-Boosting Foods
Certain foods can slightly enhance metabolic activity when eaten regularly:
- Chili peppers (capsaicin)
- Green tea and coffee (caffeine and antioxidants)
- Whole grains
- Healthy fats like nuts and olive oil
Do Spices Really Increase Metabolism?
Spices may offer a mild, temporary boost, but they work best when combined with healthy eating and regular exercise—not as quick fixes.
Lifestyle Habits That Slow or Boost Metabolism
Get Enough Quality Sleep
Lack of sleep disrupts hormones that regulate hunger, insulin sensitivity, and energy use. The Centers for Disease Control and Prevention (CDC) reports that chronic sleep deprivation is linked to slower metabolism, weight gain, and increased risk of metabolic disorders.
Aim for 7–9 hours of quality sleep per night to support healthy metabolic function.
Manage Stress Levels
Chronic stress raises cortisol, which can slow metabolism and promote belly fat. Simple stress-management practices like meditation, deep breathing, and walking can help regulate metabolic hormones.
Avoid Extreme Calorie Restriction
Crash diets signal your body to conserve energy, leading to a slower metabolism. Sustainable eating supports long-term metabolic health.
Exercises That Increase Metabolism Fast
High-Intensity Interval Training (HIIT)
HIIT workouts alternate short bursts of intense activity with rest. They elevate metabolism for hours after exercise.
Example:
30 seconds fast jumping jacks + 30 seconds rest (repeat 10 times)
Cardio vs Strength Training for Metabolism
- Cardio burns calories during exercise
- Strength training boosts resting metabolism
Best approach: Combine both for optimal results.
Natural Supplements That May Support Metabolism
While food should come first, some nutrients may support metabolic health:
- Green tea extract
- Magnesium
- Iron (especially for low energy)
Always consult a healthcare professional before using supplements.
Common Myths About Increasing Metabolism
- Myth: Eating late at night ruins metabolism
- Myth: Metabolism cannot be changed
- Myth: Supplements alone are enough
Truth: Lifestyle habits matter more than timing or shortcuts.
How Long Does It Take to Increase Metabolism?
Some changes, like improved hydration or activity, work quickly. Long-term improvements from muscle gain and hormonal balance may take weeks to months. Consistency is key.
FAQs About Increasing Metabolism
Can metabolism be increased after 40?
Yes. Strength training, protein intake, and stress management are especially important after 40.
What drinks increase metabolism naturally?
Green tea, black coffee, and water support metabolic activity.
Does skipping meals slow metabolism?
Yes. Skipping meals can lead to metabolic slowdown and overeating later.
Can metabolism affect belly fat?
Absolutely. A slow metabolism contributes to fat storage, especially around the abdomen.
Conclusion: Start Boosting Your Metabolism Today
Increasing metabolism doesn’t require extreme diets or supplements. Simple habits—like eating enough protein, staying active, sleeping well, and managing stress—can make a powerful difference over time.
Which metabolism-boosting habit will you start today?
Share your thoughts in the comments and explore more natural health tips on The Planttube Blog.
Disclaimer
This content is for informational purposes only and does not replace professional medical advice.
