17 Ways to Boost Metabolism

17 Ways to Boost Metabolism

Are you trying to get your body ‘swimsuit-ready’ for the summer? Maybe you want to be healthier in general? Well, whatever the reason, burning off that extra fat can be quite tricky. It’s not just down to eating better and exercising; lots of reasons can affect your weight. But don’t worry. You can increase how fast your body burns fat with these simple methods. Here are 17 ways to boost up your metabolism and burn fat fast. 

1) Reduce Your Calories 

One mistake when it comes to losing fat is cutting out loads of calories at once. What this does is push your body into starvation mode. Your metabolism slows down, making it harder to burn fat. Instead, go for a smaller, sustainable weekly or bi-weekly calorie cut down, which will allow your body to burn fat without slipping into starvation mode. 

2) Vary Your Caloric Intake 

Another way to trick your body into burning fat without risking a metabolic slowdown is by varying your caloric intake. If you avoid eating the same number of calories every day, then your body will continue to burn fat while keeping your starvation mechanism in check. Varying your calorie intake is known as the ‘zig-zag calorie cycling method,’ and it’s relatively easy. Just eat as you typically would for two to three days of the week, and eat a little more or less on the remaining days. 

3) Train With Weights 

Implementing weights in your fat-burning goals has a lot of benefits. Of course, weight training burns calories. But what may sound surprising is that studies reveal that your body can still burn calories even at rest for up to 38 hours after weight-training. On top of that, muscle tissue burns more calories than fat tissue so the more muscle you have, the more calories you burn. Even if you’re only trying to lose fat, you should still use weights. This will make sure you don’t lose healthy muscle in your quest to burn fat. 

4) Fuel Up With Water 

Drinking water has a multitude of health benefits, so it’s essential to stay well hydrated. Even if you’re just a little dehydrated, your metabolism can slow, as your body needs water to process calories. Before you eat, make sure to drink a glass of water or an unsweetened alternative to keep yourself hydrated. When it comes to snacking, try reaching for fruits and veggies. They naturally contain water and will give you a little hydration boost. 

5) Sip Some Black Coffee 

People love coffee, thanks to the kick and focus it gives. It does more than wake you up. Coffee is one of the best drinks for boosting your metabolism. Caffeine escalates fat burn by firing up your body’s sympathetic nervous system. It can also increase your endurance during exercise while keeping you alert. But don’t go crazy with caffeine! Coffee suppresses your appetite, so if you overindulge, you could miss meals or eat much later than you need to. Your metabolism gets sluggish if you under-eat throughout the day. And when you do eventually eat, your body stores the food you consume as fat, as a kind of safety precaution, in case it’s unable to get food again. Aim for three cups of coffee a day, four tops, to keep yourself from going overboard. 

6) Eat More Fat 

Lean toward the good fats, and you’ll find yourself growing muscle, burning fat, and even feeling more energized after workouts. Healthy fats also improve heart health, and they have a multitude of other benefits. So what fats are good? The polyunsaturated fats that come from nuts and fish are particularly good, and so are the monounsaturated fats found in foods like almond butter, egg yolks, fish oil, and olive oil. 

7) Cut Carbs 

Low-carb diets have been getting a lot of scrutiny from people lately. People seem to be either for or against it. Nevertheless, it’s shown that a reduction in the number of carbs you take in will help you to lose fat, mainly if you lower the amount of starchy and sugary food you eat. Of course, you still need carbs - but they should come from sources such as oatmeal and vegetables. The timing of your carb intake also influences how effective your body is at burning fat. It’s best to gradually lower your carb consumption by 3 p.m. Eat most of your carbs around workout periods or the morning time. 

8) Increase Your Protein 

Protein doesn’t just help with muscle maintenance but activates your metabolism, helping to burn fat. The ‘American Journal of Physiology’ published a study that shows how eating more protein leads to burning more fat. Researchers kept one group to a high-protein diet, which gave a little over 1 gram of protein per pound of body weight. The second group followed the recommended dietary allowance eating an amount of protein that was closer to their lower recommendation. Out of the two groups, the one taking in more protein burned more fat! It sounds crazy, but a number of the dieters even gained muscle mass without hitting the gym! All because they followed a diet that was high in protein. 

9) Add Vinegar To Your Diet 

Vinegar consumption is associated with a healthier heart, stable blood sugar, and active metabolism. Studies report that 12 weeks of taking 1 to 2 tablespoons of vinegar every day will help to reduce body weight, bring down the waistline, and trim down belly fat. If having vinegar by itself sounds a bit daunting, try adding it to sauces, marinades, or salad dressings. 

10) Choose Whole-Grains 

Processed grains like those used in pasta and bread, break down quickly, providing insufficient energy, as opposed to whole-grains. As your body works hard to digest whole-grains, your metabolic rate stays elevated. Research shows that compared to processed foods, eating whole-grain foods raises your energy expenditure to 50 percent after eating. Brown rice, quinoa, oats, and sprouted grain bread are whole-grain foods that are rich in fiber, making them an excellent choice when you’re after foods that boost metabolism. 

11) Go Organic 

The toxins used to grow non-organic produce affect your thyroid which controls the speed of several systems in the body, like your metabolism, putting obstacles in its way. Organic produce, grown free of pesticides like fruits, vegetables, and grains, prevent your thyroid from being exposed to toxins, helping your metabolism operate at the top of its range. 

12) Spice Up Your Meals 

If you’re looking for a natural way to give your metabolism a jump start, try some spicy foods. Adding something as small as a sprinkle of chili peppers to your dinner can give your metabolic rate a boost. This effect is more than likely temporary, but the benefits of regular consumption of spicy foods could add up. 

13) Have Some Probiotics 

Beneficial bacteria are abundant in a healthy GI tract, and scientists are still learning how these bacteria help weight management. One thing they’ve learned is that thin people have different strains of bacteria in their gut than obese people do. Evidence suggests that certain probiotics may aid in weight loss, as they are involved in appetite regulation and fat storage, along with a myriad of metabolic functions. You can get probiotics from live culture yogurts and some over the counter supplements. It will, of course, take more than pills and yogurt to reduce body weight, but having a healthy gut is imperative. 

14) Drink Less Alcohol 

Drinking occasionally in moderation isn’t going to pile on the pounds. But getting too used to drinking can slow your metabolism. Why? Think of the food you eat during the day, forming a queue, waiting to be digested. Except when you drink a cocktail, for example, it hops the line, and your body works to break it down, slowing down the entire metabolic process. So try to steer clear of high-calorie drinks. Have some water alongside the alcohol to keep things in check, and cut yourself off after two drinks. 

15) Reduce Common Stressors 

Stress-eating is a serious issue. Not only do we instinctively reach for unhealthy food, but while stressed, we metabolize food slower. A high-calorie indulgence paired with a stressed-induced sluggish metabolism is a recipe for gaining weight on a notable level. Thankfully, you can fight stress by turning to laughter. Research shows that smiling and laughing cause levels of stress hormones to diminish considerably. 

16) Get a Good Night’s Sleep 

Sleep is essential for general health, while a lack of sleep boosts the chances of obesity. One of the reasons poor sleep increases the risk of obesity is that it negatively affects metabolism. Inadequate sleep can result in increased blood sugar levels and insulin resistance, which in themselves are related to type 2 diabetes. Furthermore, a lack of sleep means a lack of energy, stimulating the hunger hormone ‘Ghrelin’ and blocking the fullness hormone ‘Leptin.’ It makes sense then, that sleep deprivation impedes people’s efforts to lose weight, while making them feel hungry all the time. 

17) Stay Off The Weighing Scale 

Losing weight can be a real struggle, but it’s important not to reduce yourself to numbers on a scale. Look in the mirror sometimes and chart the progress you can see. You could do all the right things; you could even reclaim some muscle and shed some fat, but if you lose five pounds of fat and gain five pounds of muscle, what will the scale say? It will tell you that technically you’re the same weight. For this reason, the scale shouldn’t be the only thing you rely on for feedback. The scale is a guide, but the change that you can see and the differences you can feel in your everyday life are much better indicators of your progress. 


As you can see, you have many options when it comes to boosting your metabolism and burning fat. Working on your everyday routine to make it healthier, and switching up your diet can change things for the better. Even a few changes here and there can give you a leg up when it comes to burning fat. These simple tips work best with a balanced, nourishing diet and an active lifestyle, helping you to improve your body’s fat-burning abilities while enhancing your general health. 

17 Ways to Boost Metabolism

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