Do you feel like you can look at a piece of cake and somehow gain five pounds? We often blame our genetics or age for a “slow” metabolism, but the truth is more empowering. While you cannot change your DNA, you can absolutely influence the speed at which your body burns fuel.
Metabolism is essentially the chemical process your body uses to convert food and drink into energy. Even when you are sleeping, your body requires energy for breathing, circulating blood, and repairing cells. By making specific, strategic changes to your lifestyle, you can shift your “resting” burn rate into a higher gear.
In this guide, we will break down the most effective, evidence-based strategies for how to increase metabolism and keep your internal engine running hot all day long.
Key Takeaways
- Prioritize Protein: Your body burns significantly more calories digesting protein than fats or carbohydrates.
- Lift Heavy Things: Muscle tissue is metabolically active, meaning it burns calories even while you sit on the couch.
- Don’t Forget NEAT: Small movements like standing or fidgeting can add up to hundreds of extra calories burned daily.
- Sleep is Non-Negotiable: Poor sleep disrupts hunger hormones and slows down your metabolic efficiency.
- Avoid Crash Diets: Drastically cutting calories tells your body to conserve energy, effectively “stalling” your metabolism.
1. Build Your Foundation with Strength Training
If you want to know how to increase metabolism permanently, you must focus on muscle. Muscle is much more metabolically expensive for your body to maintain than fat.
Increase Your Resting Metabolic Rate (RMR)
Every pound of muscle you add burns roughly 6 to 10 calories per day at rest, whereas a pound of fat burns only 2 to 3. By incorporating resistance training—like weightlifting, kettlebell circuits, or bodyweight exercises—at least three times a week, you turn your body into a 24/7 calorie-burning machine.
Read More: How to Make Money on TikTok
Leverage the “Afterburn Effect”
High-intensity workouts, particularly High-Intensity Interval Training (HIIT), trigger a phenomenon known as Excess Post-exercise Oxygen Consumption (EPOC). This means your metabolism stays elevated for hours after you leave the gym as your body works to return to its resting state.
2. Eat More Protein at Every Meal
Eating itself actually speeds up your metabolism for a few hours. This is called the Thermic Effect of Food (TEF). However, not all calories are created equal when it comes to the energy required to process them.
Why Protein Wins
Protein has the highest TEF of all macronutrients. It requires roughly 20% to 30% of its own energy just to be digested and absorbed. In contrast, carbohydrates only require 5% to 10%, and fats a mere 0% to 3%.
| Macronutrient | Thermic Effect (TEF) % | Energy Used for Digestion |
| Protein | 20% – 30% | Very High |
| Carbohydrates | 5% – 10% | Moderate |
| Fats | 0% – 3% | Low |
Prevent Muscle Loss
When you are trying to lose weight, your body often burns muscle alongside fat. A high-protein diet helps preserve lean muscle mass, ensuring your metabolic rate doesn’t drop as the number on the scale goes down.
3. Don’t Underestimate “NEAT”
We often focus only on the hour we spend at the gym. However, Non-Exercise Activity Thermogenesis (NEAT) covers all the energy we expend for everything we do that isn’t sleeping, eating, or sports-like exercise.
- Stand instead of sit: Using a standing desk can burn significantly more calories over an 8-hour workday.
- Take the stairs: These small bursts of activity keep your metabolism from “switching off” during sedentary periods.
- Fidgeting counts: Research shows that people who fidget or move around more in their chairs burn more energy than those who stay still.
4. Stay Hydrated with Cold Water
Water is essential for nearly every metabolic process in your body. Even mild dehydration can make your body less efficient at burning fat.
The Cold Water Hack
Some studies suggest that drinking cold water can provide a temporary metabolic boost. Your body must use energy (burn calories) to heat the water up to your internal body temperature. While the effect is modest, it is a zero-effort way to support a faster metabolism over time.
5. Prioritize Quality Sleep and Stress Management
You might think metabolism is only about what you do while you’re awake, but your “off” hours are just as critical.
Balance Your Hormones
Lack of sleep increases cortisol (the stress hormone) and ghrelin (the hunger hormone), while decreasing leptin (the hormone that tells you you’re full). This hormonal chaos slows down your metabolic rate and makes you more likely to overeat sugary, high-calorie foods.
Manage Chronic Stress
When you are constantly stressed, your body goes into “survival mode,” which often leads to fat storage around the midsection and a sluggish metabolic response. Techniques like deep breathing, meditation, or even a 10-minute walk can help keep your hormones—and your metabolism—in check.
Conclusion
Mastering how to increase metabolism isn’t about finding a magic pill; it’s about creating a lifestyle that supports energy expenditure. By eating enough protein, building lean muscle through strength training, and staying active throughout the day, you can effectively “reset” your internal thermostat.
Consistency is your greatest ally. Start by adding one high-protein snack and a 15-minute walk to your daily routine today.
Would you like me to create a 7-day high-protein meal plan or a beginner-friendly strength training circuit to help you get started?
Frequently Asked Questions (FAQ)
Q: Does drinking green tea actually increase metabolism?
A: Yes, but only slightly. Green tea contains caffeine and catechins like EGCG, which can boost metabolism and fat oxidation. However, you would likely need to drink several cups a day to see a significant clinical difference. It’s a great supplement to a healthy diet, but not a substitute for exercise.
Q: Does age permanently slow down my metabolism?
A: While metabolism naturally slows as we age (starting in our 30s), a large part of this decline is due to muscle loss (sarcopenia) rather than an inevitable biological “slowdown.” If you continue to strength train and eat sufficient protein, you can maintain a high metabolic rate well into your 60s and 70s.
Q: Does eating late at night slow down my metabolism?
A: This is a common myth. Your total daily calorie intake and the quality of your food matter much more than when you eat. However, eating late can sometimes lead to poorer food choices or disrupted sleep, which can indirectly impact your metabolism.
Q: Can “spicy foods” help me burn more fat?
A: Foods containing capsaicin (like chili peppers) can cause a temporary spike in body temperature and calorie burn. While this effect is real, it is temporary and won’t lead to long-term weight loss unless paired with other lifestyle changes.
