How to Boost Your Metabolism for Better Weight Control

Your metabolism plays a key role in controlling your weight. Put simply, metabolism refers to all the chemical reactions in your body that keep you alive and functioning. These processes require energy, and the amount of energy your body burns is known as your metabolic rate.

Having a higher metabolic rate means your body burns more calories, making it easier to lose weight and keep it off. While genetics do influence your metabolism, there are many diet and lifestyle changes you can make to boost your metabolic rate. Here's how:

1. Build Muscle Mass

Muscle tissue burns more calories than fat tissue, even when you're at rest. In fact, research shows that every pound of muscle uses about 6 calories per day just to sustain itself, while each pound of fat burns only 2 calories daily.1

Engaging in regular strength training exercises like lifting weights is one of the best ways to build lean muscle. Aim to train all your major muscle groups at least twice per week.2

2. Increase Your Protein Intake

Eating food causes a temporary rise in your metabolism, known as the thermic effect of food (TEF). Protein causes the largest rise in TEF, increasing your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats.3

Good sources of protein include lean meats, fish, eggs, dairy, beans, nuts, and seeds. Experts recommend consuming 0.8-1.2 grams of protein per kilogram of body weight daily, with higher amounts for those who are very active.4

3. Drink More Water

Staying hydrated is crucial for many reasons, including metabolism. Studies have shown that drinking water increases resting metabolism by 10-30% for about an hour.5

Drinking cold water may further enhance water's calorie-burning benefits, because your body expends energy to heat the water to body temperature.6 Aim to drink at least 2 liters of water per day.

4. Sip on Green Tea or Coffee

Green tea and coffee have been shown to boost metabolism by 3-11%, thanks to their caffeine content.7 These beverages also contain antioxidants called catechins, which work synergistically with the caffeine to enhance its fat-burning effect.8

To reap the metabolism-boosting benefits, drink 3-5 cups of green tea or 1-4 cups of coffee per day. Just be mindful of adding lots of sugar, cream or other high-calorie ingredients.

5. Spice Up Your Meals

Spicy foods contain natural chemicals that can kick your metabolism into a higher gear. Capsaicin, a molecule found in jalapeño and cayenne peppers, may boost your metabolic rate by increasing fat burning.9

Ginger and grains of paradise (a spice in the ginger family) have also demonstrated an ability to reduce body fat in some studies.10 Use these metabolism-boosting spices generously to flavor your food.

6. Eat Smaller, More Frequent Meals

Eating smaller, more frequent meals throughout the day keeps your metabolism elevated. Every time you eat, your metabolism increases slightly to digest and absorb the food.

Aim to eat 5-6 small meals per day, rather than 2-3 large ones. Just be sure to keep your total calorie intake in check to avoid weight gain.11

7. Don't Skimp on 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 been shown to decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones. To keep your metabolism functioning optimally, aim for 7-9 hours of quality sleep per night.

8. Try High-Intensity Interval Training (HIIT)

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.

HIIT has also been shown to be more effective than continuous moderate exercise at increasing muscle mass, which further boosts metabolism. Aim to do HIIT workouts 2-3 times per week for optimal fat burning.

9. Stand Up More

Sitting for long periods is linked to increased obesity risk, likely because it burns so few calories. Standing up, on the other hand, burns more calories and may even prevent some of the harmful effects of sitting too much.

Try to stand while working, watching TV or talking on the phone. Better yet, walk around or do some light exercises like squats or leg raises while standing. Over time, the extra calories burned can contribute to weight loss.

10. Manage Your Stress Levels

Stress, especially chronic stress, can wreak havoc on your metabolism. When you're stressed, your body releases the hormone cortisol, which causes an increase in appetite and fat storage, particularly around your midsection.

To keep stress and cortisol levels under control, make time for relaxation techniques like yoga, meditation and deep breathing. Regular exercise is also a great way to relieve stress and regulate your metabolism.

The Bottom Line

While you don't have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn.

In fact, some people who are said to have a fast metabolism are probably just more active — and maybe fidget more — than others. By making some simple lifestyle changes like the ones listed above, you can boost your metabolism and keep your weight under control.

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