11 Evidence-Based Ways to Boost Metabolism

Metabolism is the rate at which your body burns calories for energy. Some aspects of our metabolism are determined by our genes, while the rest can be modified by our habits.

An increase in metabolism means that your body burns more calories with everything it does, including when it’s doing absolutely nothing. Those with a higher metabolism also tend to have more energy.

One simple way of measuring your metabolism is through your BMR, or basal metabolic rate.

Your BMR is the number of calories your body uses to maintain vital functions. The higher this number is, the more calories you burn on a given day. (1)

Your BMR can be measured using a simple formula, or your fitness trackers can do this for you based on the data you enter.

How do you increase your BMR and improve your metabolism? If you’re trying to lose weight and improve your energy, here are the 11 best ways to boost metabolism.

1. Eat More Protein

Protein is essential for a fast metabolism for several reasons. This is because when you consume high-protein foods, your body burns 20%–30% more calories on average than from eating fat and carbs.

This increased calorie burn is known as the thermic effect of food (TEF), and a higher TEF helps raise metabolism. (2)

Including more protein in the diet also helps maintain lean muscle mass and increase your BMR. The more lean muscle you have, the faster your metabolic rate is.

Protein is also super filling, so having protein with every meal helps curb cravings. If you don’t feel full or satisfied after meals, or you’re finding yourself constantly hungry, you may not be getting enough protein in your diet. (3)

2. Do More HIIT Exercises

HIIT workouts, or high-intensity interval training workouts, can improve metabolism by challenging your body.

HIIT workouts involve switching between intervals close to maximum heart rate and then down to fat-burning mode.

Engaging in these intervals is highly effective in burning fat, especially belly fat, and in supporting a fast metabolism. (4)

The best part is that spending 20 minutes doing a HIIT session can actually burn more calories than a longer cardio session at a steady pace. (5)

This is great news for those pressed for time, as you can get an effective workout done in a shorter period of time.

3. Eat Spicy Foods

Eating more spicy foods may also speed metabolism.

Some studies have shown that a specific compound found in cayenne pepper called capsaicin can boost metabolism and increase your daily calorie burn. (6)

However, based on the amount most people can realistically eat, this effect is likely modest at best.

This doesn’t mean that it’s not worth having, but it’s unlikely that eating hot pepper alone will boost your metabolism enough to lead to any significant weight loss.

4. Drink Coffee

Coffee lovers rejoice! Coffee is another natural metabolism booster.

Studies have shown that caffeine in coffee can accelerate fat burning, speed up your metabolism, and help you lose and maintain weight. (7)

These metabolism benefits seem to be most probable with up to 4 cups of caffeinated coffee per day, which is the upper limit set forth by the FDA. (8)

5. Drink Green Tea

If you prefer tea over coffee, you’re in luck. Green tea has also been shown to raise metabolism. (9)

It is thought green tea may do this by increasing your body’s fat-burning potential, and by converting stored fat into energy.

Green tea is abundant in a compound called epigallocatechin-3-gallate (EGCG), which is a powerful antioxidant. It is thought that EGCG is responsible for the weight loss and metabolism-boosting effects of green tea.

It’s also possible that the caffeine present in green tea helps further increase metabolic rate.

6. Drink Plenty of Water

Drinking water has many benefits, but it can also kickstart your metabolism.

Water is calorie-free, and drinking it also helps to replace other potentially higher-calorie, higher-sugar beverages like juice or soda.

Studies have also shown that drinking water specifically can provide a temporary speed in metabolism for up to an hour. (10)

Water also helps fill you up and drinking it before your meals may help you eat less.

7. Move Around More

When it comes to exercise, it’s not just scheduled exercise that assists in improving your metabolism and burning calories — daily movement counts too.

Research has specifically shown that increasing your non-exercise activity thermogenesis (NEAT) can also increase your metabolic rate and burn calories. (12)

Essentially, anything that involves moving counts as NEAT activity, so it’s easier to fit in than you think.

Standing instead of sitting while working, increasing your daily step count, or taking the stairs all count towards your daily calorie burn.

8. Get Enough Sleep

Sleep deprivation is all too common and can negatively affect our metabolism and weight.

If your sleep habits have changed or you’re lacking sleep, this can slow your metabolism down.

Poor sleep also affects the levels of several hormones involved in metabolism and appetite, such as cortisol, ghrelin, and leptin. When these hormones become out of whack, they can lead to powerful food cravings that are difficult to ignore. (13)

Improving your sleep quality is one habit that can help you build metabolism. This is often easier said than done, but sticking to a schedule helps.

9. Do More Resistance Training

When it comes to burning calories, cardio is often the first thing that comes to mind. However, resistance training is just as important, if not more important, to get your metabolism going.

Examples of resistance training include bodyweight exercises, weight lifting, and the use of weight machines.

Even though you may not burn as many calories during a resistance training session as during cardio, your body actually continues to burn calories during the hours after your resistance training workout.

In fact, one study showed that metabolism remains elevated for up to 38 hours after resistance training, which is not seen with cardio. (14)

Resistance training also helps to build lean muscle, which is more metabolically active than fat. This basically enables you to burn more calories at rest, which increases your basal metabolic rate (BMR). (15)

10. Manage Your Stress

Stress can have a significant impact on your metabolism. I’ve seen this all too often with my weight-loss clients who are super stressed, where they are doing all the right things, but they can’t seem to lose weight.

When you’re stressed, your body produces more of a hormone called cortisol. This is known as the stress hormone. (16)

If you’re experiencing chronic stress and your cortisol levels remain elevated, it can slow your metabolism down and cause your body to go into a “fight-or-flight” response.

Stress can also indirectly wreak havoc on your metabolism by affecting your sleep quality.

11. Eat Enough Calories

Have you ever followed a very low-calorie diet to lose weight, only to later find out it was a waste of time?

Fewer calories are not always better when it comes to metabolism and weight loss. Believe it or not, eating too little can actually slow down your metabolism. (17)

If you’re being too strict or eating less than 1,200 calories a day, your body thinks you’re starving and will try to conserve energy.

Most active people need at least 1,500 calories a day, if not more. Thus, eating regular meals containing adequate calories can help support a healthy metabolism.

The Bottom Line

It is possible to raise your metabolism by integrating key diet and lifestyle habits into your daily life.

Some of these habits range from eating regular balanced meals, engaging in both HIIT exercises and resistance training, to managing stress and sleep.

While all of these tactics help, it’s important to remember that increasing your metabolism takes time, and it’s likely a combination of several habits that will bring the biggest metabolism-boosting benefits.

If you’re concerned with your weight or suspect your metabolism is slow, speak to your medical doctor. They can check for any possible medical causes and help you establish healthy habits to support a faster metabolism.