10 Easy Ways

to Boost Your Metabolism

for Weight Loss

Metabolism is a term that describes all the chemical reactions in your body. These chemical reactions keep your body alive and functioning. However, the word metabolism is often used interchangeably with 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 can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

Eating protein has also been shown to help you feel more full and prevent you from overeating.

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.

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

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10–30% for about an hour.

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature. Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less .

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished

Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

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4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.

Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting to much is bad for your health. The fact is long periods of sitting burn fewer calories and can lead to weight gain.

Try to stand up regularly or invest in a standing desk.

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5%.

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance (57

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism. Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

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

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity.

This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.

It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

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

9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning.

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss.

10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter.

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%. Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

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

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