Last update: June 26, 2024

10 minute read

How Can I Increase My Metabolism?

Boost your metabolism with easy, practical tips. Learn how diet, hydration, and personalized supplements can help.

Stephanie Wright

By Stephanie Wright, RN, BSN

Edited by Dr. Jacquie Leone, NMD, HN

Learn more about our editorial standards

Have you wondered how to give your metabolism a boost? Understanding how to increase your metabolism can pave the way for better overall health. Simple lifestyle changes and proper nutrition can speed up your metabolic rate. This post will equip you with strategies to boost your metabolism, covering everything from diet and hydration to sleep and exercise.

Key takeaways

  • A healthy metabolism is achieved with quality protein, consistent hydration, and regular exercise
  • Small lifestyle changes, like standing more and sleeping well, can have a big effect on metabolic rate
  • Research shows certain supplements may support a healthy metabolism, especially as you age

    How can I increase my metabolism?

    Boosting your metabolism can help you burn more calories and maintain a healthy weight. Here are some simple tips to increase your metabolism:

    1. Build muscle: Muscle burns more calories than fat. Try exercises that make your muscles stronger, like lifting weights and resistance training.
    2. Stay active: Move your body regularly, like walking or biking, for at least 150 minutes a week.
    3. High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest periods can speed up your metabolism and keep it elevated even after the workout.
    4. Stay hydrated: Dehydration can slow down your metabolism, so stay hydrated by drinking enough water every day.
    5. Eat protein-rich foods: Your body uses more energy to digest protein compared to fats or carbohydrates. Include lean protein sources, like chicken, fish, beans, and tofu, in your meals.
    6. Get enough sleep: Lack of sleep can slow your metabolism and lead to weight gain. Sleep well for 7-9 hours each night to keep your metabolism in check.
    7. Spice up your meals: Spicy foods, like chili peppers, can temporarily boost your metabolism by increasing your heart rate and causing your body to burn more calories.
    8. Manage stress: Chronic stress can lead to hormonal imbalances that may slow your metabolism. Do activities like meditation or deep breathing to handle stress.
    9. Cold exposure: Spending time in a colder environment or taking cold showers may stimulate brown fat, which burns calories to generate heat.
    10. Eat enough calories: Severely restricting calories can slow down your metabolism as your body tries to conserve energy. Aim for a balanced and sustainable calorie intake.

    What exactly is metabolism?

    Metabolism is like your body's engine that turns the food and drinks you have into energy. It's a bunch of chemical reactions happening inside your cells.

    There are two parts: catabolism breaks down big stuff into energy (like the food you eat into glucose, amino acids, and fatty acids), and anabolism builds things up (like muscles, hair, skin, and nails), needing energy. This constant breaking down and building things up is your metabolic rate, and it decides how fast your body uses energy.

    Your age, gender, body composition, and how active you are can affect this rate. Some people naturally burn more calories at rest, making it easier for them to keep a healthy weight.

    While your genes play a role, you can also boost your metabolism with exercise, good sleep, and a balanced diet. Understanding your metabolism helps you make smart choices for your health.

    Can diet increase metabolism?

    Sure, your diet can affect how your body burns calories. Eating lots of protein, like meat, eggs, and beans, can make your body use more energy to digest and process the nutrients.

    Whole foods and fiber, found in fruits and veggies, can help you feel full and slightly increase the energy your body uses during digestion. Drinking enough water is vital since being dehydrated can slow down your metabolism.

    Beverages like coffee and green tea with caffeine can give your metabolism a temporary boost. Spicy foods, like chili peppers, might also help a bit.

    VitaRx Tip

    Eating regularly throughout the day is good instead of having big meals far apart.

    How does hydration affect metabolism?

    Water is super important for how your body works, especially your metabolism. When you drink enough water, your body works better at breaking down food for energy.

    It also helps with thermogenesis, a process that temporarily increases the calories your body burns. Water is crucial for digestion and ensuring your body can use the energy from the food you eat.

    It helps your body get rid of waste and supports your kidneys in filtering out toxins. Plus, staying hydrated can help regulate your appetite and prevent overeating.

    On the flip side, if you don't drink enough water, it can slow down your metabolism and make it harder for your body to burn calories efficiently. Dehydration can also lead to tiredness during exercise and cause digestive problems.

    So, drink water regularly throughout the day to keep your body and metabolism in good shape. Aim for at least eight glasses a day, but adjust based on the weather, how active you are, and caffeine consumption.

    Speak with your healthcare provider about how much water is best if you’re living with a chronic health condition like congestive heart failure or kidney disease.

    Will exercise ramp up metabolism?

    You better believe it! Getting your sweat on with high-intensity interval training can trim your waistline and ignite your metabolism.

    But it's not just about huffing and puffing; resistance training builds muscle, and muscle burns more calories, even when you're just lounging around. Power up your metabolism with these activities:

    • Sprint intervals
    • Weight lifting
    • Circuit training

    Are there any supplements to increase metabolism?

    Some supplements are metabolism boosters, but it's important to be careful. Caffeine, found in coffee and tea, can temporarily boost your metabolism, but your body may get used to it over time.

    Green tea extract and capsaicin from chili peppers might also have a small effect. L-carnitine, iron, and B vitamins may play a role in your metabolism, but their effects can vary.

    It's crucial to remember that supplements aren't a magic fix, and a healthy lifestyle is key. Eating well, staying active, and drinking enough water are more effective ways to support your metabolism.

    Get expert advice

    Before trying any supplements, it's wise to talk to a healthcare professional to ensure they're safe for you and won't interact with other medications or conditions you might have.

    What lifestyle adjustments support a higher metabolism?

    Boosting your metabolism is doable with some simple lifestyle changes. First up, regular exercise is a winner.

    Mix it with cardio and strength training to build and maintain muscle, which helps keep your metabolism high. Stay active throughout the day by finding little ways to move, like taking short walks.

    Eating enough protein, staying hydrated, and having a balanced diet with nutrient-rich foods also play a role. Don't forget to eat regular meals to keep your metabolism active and get 7-9 hours of sleep each night.

    Managing stress with activities like meditation and yoga can help, too. Spending time in a colder environment or taking cold showers might boost your metabolism.

    And lastly, try to avoid sitting for too long—take breaks and move around. Remember, it's all about finding what works for you.

    How vital is gut health to metabolism?

    Your gut health is a big deal when it comes to how your body handles food and energy. Inside your gut, there are trillions of tiny organisms called the gut microbiota, and they do a lot for your metabolism.

    First off, they help break down and absorb nutrients from your food, which is crucial for making energy. They also produce short-chain fatty acids and important vitamins like B12 and K, which all play a role in keeping your weight in check.

    A balanced gut keeps inflammation in check and helps regulate hormones tied to metabolism. If things get out of balance, it can lead to issues like inflammation and metabolic problems.

    You can support your gut health by eating a mix of fiber-rich foods, considering probiotics and prebiotics, being mindful of antibiotic use, and managing stress. Remember, a healthy gut is just one part of the whole picture for staying well and keeping your metabolism in good shape.

    Dos and don'ts of boosting metabolism

    Starting a journey to speed up your metabolism? Follow these dos and don'ts to get better results and keep yourself healthy. Think of these guidelines as your compass.


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      Include lean proteins in every meal

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      Stay hydrated throughout the day

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      Mix high-intensity workouts with weights

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      Spice up meals for a thermogenic boost

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      Consider vitamin supplements if needed


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      Skip meals in an attempt to cut calories

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      Over-consume sugary drinks

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      Lead a sedentary lifestyle

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      Ignore the importance of sleep

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      Rely solely on supplements over a balanced diet

    Advantages and disadvantages of boosting metabolism

    Boosting your metabolism isn't just about weight; it's about energy, health, and feeling your best. When you boost your metabolic rate, you're greasing the gears of your body's energy-producing mechanisms. But, as with any health strategy, it has pros and cons.

    Frequently asked questions (FAQ)

    Here are some of the most frequently asked questions about increasing your metabolism.

    Final thoughts

    Boosting your metabolism involves a mix of nutrient-dense food, exercise, drinking water, and getting enough rest. You’ll feel more energetic and boost your metabolism by making a few smart changes.

    And hey, we have your back with personalized supplements that fit right into your daily routine. Give our brief health assessment a try today and discover how we can help you on your journey to a healthier, more vibrant you!

    Sources and references


    Stephanie Wright avatar

    Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.

    Fact checker

     Dr. Jacquie Leone avatar

    Dr. Leone holds a BA in Psychology, a Doctorate in Naturopathic Medicine, and board certification in holistic nutrition. In addition to practicing medicine, Dr. Leone has developed and currently teaches science and nutrition courses for a nationally accredited institution. She specializes in chronic illness, gastrointestinal dysregulation, inflammatory conditions, and mental health. Her unique approach combines the wisdom of Eastern medicine with the technology and science of Western medicine, offering an integrative approach heavily focused on functional medicine.

    At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.

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