Have you ever wondered why some people can eat whatever they want and never gain weight, while others seem to gain just by looking at dessert? The difference often comes down to metabolism. If you’ve struggled with a slower metabolism, don’t worry—there are proven, natural ways to support your body’s energy burn.
In this blog, we’ll take you through some natural ways to speed up your metabolism. We’ll also answer some common questions like what foods speed up your metabolism and if you need to take fancy supplements or complex diets.
What is Metabolism?
Simply put, metabolism is the rate at which your body turns food into energy. The faster your metabolism, the more calories you burn quickly.
Metabolism is a complex process that is influenced by several key factors like genetics, age, and body composition. Here’s what determines how fast (or slow) your body burns calories:
1. Basal Metabolic Rate (BMR): This is the number of calories your body needs to maintain basic functions like breathing, circulation, and cell production while at rest. BMR accounts for the majority of your daily calorie burn.
2. Physical Activity: Any movement — walking, exercising, cleaning, even fidgeting — increases your total calorie burn. People who are more active naturally have faster metabolisms.
3. Thermic Effect of Food (TEF): Your body burns energy when it digests or processes the food you eat. Some foods, like protein-rich foods, require more energy for digestion than carbs or fats.
4. Muscle Mass: Muscle tissue burns more calories than fat, even when you’re resting. The more muscle you have, the higher your resting metabolism will be.
5. Hormones and Genetics: Hormones like thyroid hormones, insulin, cortisol, and others all influence metabolism.
6. Age and Gender: Metabolism naturally slows down as you age, and men often have higher metabolisms than women due to having more muscle mass on average.
Understanding these factors can help you understand how to boost your metabolism positively.
10 Tips to Boost Your Metabolism
1. Eat Enough Protein
Proteins are your metabolism’s best friends. Your body burns more calories digesting protein when compared to fats and carbs. This is known as the thermic effect of food (TEF). Try to include a source of protein like eggs, chicken, fish, beans, or tofu in every meal to give your metabolism a slight kick.
2. Drink More Water
Water is good for everything. Your metabolism, too! Drinking water, especially cold water, makes your body work a little harder, which can burn a few extra calories. Some studies show that drinking about 17 ounces (500 ml) of water can increase your resting metabolism by up to 30% for about an hour.
3. Don’t Skip Meals
Skipping meals (whether for dieting or other reasons) affects your health negatively. It slows down your metabolism over time. When you go too long without eating, your body thinks it’s starving and holds onto calories. Instead, aim to eat regular, balanced meals and snacks to keep your metabolism running smoothly.
4. Move Frequently
Sitting for long periods can slow your metabolism and increase health risks. Try standing up or walking for a few minutes every hour. If possible, use a standing desk or take walking meetings to keep your body more active throughout the day.
5. Lift Weights
Lifting weights helps build lean muscle mass, which in turn helps to burn more calories at rest than fat. This means the more muscle you have, the higher your resting metabolic rate is. You don’t need to become a bodybuilder — just add strength and resistance training exercises to your schedule to boost your metabolism.
6. Get Plenty of Sleep
Your body needs rest to work properly. Not sleeping enough can slow down your metabolism and make you feel tired all day. So, aim for 6-8 hours of sound sleep every night.
7. Drink Green Tea or Oolong Tea
Both green and oolong tea have been shown to boost metabolism by 4–5%. They’re also low in calories and packed with antioxidants. Drinking a cup or two each day may help you burn a few extra calories and aid in fat oxidation.
8. Eat Spicy Foods
Spicy foods, like those containing chili peppers, have a natural compound called capsaicin that may boost metabolism slightly. While the effect might be small, adding a little spice to your meals is a tasty and easy way to give your metabolism a nudge.
9. Manage Stress
Chronic stress can trigger hormonal imbalances. Stress, especially, increases cortisol, a hormone that can slow your metabolism and encourage fat storage. Try stress-relieving activities like deep breathing, yoga, walking, or talking with a friend to keep cortisol levels in check.
10. Snack Smart
Eating small, healthy snacks between meals can keep your energy up. Nuts, fruit, or yogurt are good options. But don’t overdo it.
Final Thoughts
Boosting your metabolism doesn’t require drastic changes. By incorporating a few simple habits, you can improve energy levels, burn more calories, and support long-term weight loss.
At Kinetix Medical Weight Loss and Wellness, our board-certified physician, Dr. Mona Lal, will help you understand your metabolic profile and design a personalized plan to meet your goals.
Schedule your consultation today and take the first step toward a more energized, healthier you.
