Is your metabolism feeling a bit sluggish? You’re not alone. Many of us wish we could turn up our internal thermostat to burn calories more efficiently. But what actually works?
Your metabolism is the complex process of converting what you eat and drink into energy. While genetics play a role, your daily habits have a massive impact on its speed. Forget the magic pills and questionable fads. We’ve compiled the 8 best, science-supported strategies to naturally increase your metabolism and help you burn fat quicker, according to the experts.
1. Build Muscle (Lift Heavy, Burn More)
Muscle is your metabolic best friend. Unlike fat, muscle tissue is metabolically active, meaning it burns calories even when you’re resting on the couch. Experts agree that for every pound of muscle you gain, your body burns roughly 6-10 extra calories per day at rest. Incorporating strength training 2-3 times a week is crucial. Focus on compound exercises like squats, deadlifts, and push-ups, which work multiple muscle groups at once for the biggest metabolic bang for your buck.
2. Power Up with Protein
Eating revs up your metabolism for a few hours, a process 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. Including a source of lean protein (like chicken, fish, eggs, tofu, or legumes) with every meal not only boosts your calorie burn but also helps you feel fuller for longer, reducing the chances of overeating.
3. Embrace High-Intensity Interval Training (HIIT)
While all exercise is good, HIIT is exceptionally effective for stoking your metabolic fire. This training style involves short bursts of all-out effort followed by brief recovery periods. The real magic happens after the workout. HIIT triggers something called Excess Post-exercise Oxygen Consumption (EPOC), or the “afterburn effect,” where your body continues to burn calories at an elevated rate for hours as it works to recover and repair itself.
4. Don’t Starve Your Metabolism
It sounds counterintuitive, but drastically cutting your calories is a surefire way to slow your metabolism down. When your body senses a severe energy deficit, it goes into survival mode, slowing its metabolic rate to conserve energy—a process called adaptive thermogenesis. Instead of crash dieting, focus on a modest, sustainable calorie deficit that supports fat loss without sending your metabolism into a panic.
5. Stay Hydrated, Especially with Cold Water
Water is essential for nearly every bodily function, including metabolic processes. Being even mildly dehydrated can cause your metabolism to dip. For an extra little boost, some studies suggest drinking cold water can help, as your body must expend energy (calories) to warm the water up to body temperature. While not a massive calorie burn, it’s a simple, effective habit that contributes to the bigger picture.
6. Get Quality Sleep
Never underestimate the power of a good night’s sleep. Chronic sleep deprivation can wreak havoc on your hormones, increasing the stress hormone cortisol and the hunger hormone ghrelin while decreasing the fullness hormone leptin. This hormonal cocktail not only makes you hungrier and more likely to store fat but also slows down your metabolism. Aim for 7-9 hours of quality sleep per night to keep your metabolic engine running smoothly.
7. Sip on Green Tea or Coffee
Your morning cup might be doing more than just waking you up. Both coffee and green tea contain compounds that can give your metabolism a temporary nudge. The caffeine in coffee is a central nervous system stimulant, while the catechins and caffeine in green tea are thought to work together to boost fat oxidation. Think of it as a small, enjoyable bonus to your overall strategy.
8. Stand Up and Fidget More (Boost Your NEAT)
All the physical activity you do that isn’t formal exercise—like walking to your car, typing, or even fidgeting—is called Non-Exercise Activity Thermogenesis (NEAT). It can account for a significant portion of your daily calorie burn. Combat a sedentary lifestyle by making small changes: take the stairs, use a standing desk, pace while on the phone, or take a short walk every hour. These small movements add up to a big metabolic impact over time.
The Bottom Line
Boosting your metabolism isn’t about one single trick; it’s about building a collection of healthy, consistent habits. By combining strength training, smart nutrition, quality sleep, and more daily movement, you create a powerful synergy that turns your body into a more efficient, fat-burning machine. Start with one or two of these tips and build from there—your metabolism will thank you.