How to increase metabolism naturally: What really works (and what doesn’t)

When it comes to weight loss, metabolism often takes center stage. You may have heard others talk about having a “fast” or “slow” metabolism and wondered if boosting yours is what you need to help shed extra pounds.

The good news is, while metabolism is influenced by many factors, there are natural, practical steps you can take to support a healthy metabolic rate. Let’s explore what metabolism is, lifestyle habits that make a difference and common myths to know.

What is metabolism?

Metabolism is the process your body uses to turn the food and drinks you consume into energy, as well as important bodily processes. Even when resting, your body burns calories to keep vital functions going, such as keeping your hormone levels steady, circulating blood, breathing and thinking. This is known as your basal metabolic rate (BMR). The higher your metabolic rate, the more calories you burn at rest.

When we think about metabolism, it’s often in terms of how it influences your weight management goals. But your metabolism is much more complex and plays a larger role in your overall health, not just how many calories you burn.

Key factors that influence metabolism

If you’ve ever wondered why some people seem to burn more calories than others, it comes down to unique factors that influence your metabolism. Some of these are out of your control, like age and genetics, while others are influenced by your daily choices.

Many factors can affect your metabolism, including:

• Age: The older you are, the slower your metabolic rate
• Body composition: The greater your muscle mass, the more calories you burn
• Body size: The larger you are, the more calories you burn because your body requires more energy to maintain basic functions
• Genetics: Genetic factors can influence how efficiently your body metabolizes nutrients and responds to physical activity
• Health status: Certain health conditions, such as hypothyroidism and hyperthyroidism, or undereating and restrictive dieting.
• Level of physical activity: All physical activity burns calories, so the more active you are, the more calories you’ll burn. For example, high-intensity interval training (HIIT) has been shown to increase metabolism more than moderate exercises like walking or riding a bike.
• Medications: Certain medications, like antidepressants, can affect how your body burns and stores energy

Food choices can also influence how efficiently your body uses energy. Some foods may boost your metabolism, which is why they’re often called “metabolism-boosting” foods. <.ul>

Are there foods that help boost metabolism?

Diet can play a part in your metabolism, but it’s not the only factor. Some foods require more energy to digest or contain compounds that may slightly increase calorie burn, which as a result, may boost metabolism more than others. While no single food will cause dramatic changes, including these in a balanced diet may help:

• Coffee: The caffeine in coffee is a stimulant, which can help increase your metabolism. Research has shown that coffee intake may increase your metabolism by 5 to 20% in about 3 hours.
• Green tea: Like coffee, green tea contains caffeine but also contains compounds known as catechins. Some studies have linked the consumption of catechins to a higher metabolic rate, especially when combined with exercise.
• Protein-rich foods: Foods high in protein, such as lean meats, fish, eggs, beans or nuts require your body to use more energy to digest them, which may help increase your metabolism.
• Spicy foods: Spicy foods, such as chili peppers, contain a compound called capsaicin (it’s what causes the burning sensation you feel after eating them). Eating these causes an increase in your body temperature and your heart rate, as a result increasing your metabolism.

While these foods may give your metabolism a boost, it’s important to remember that no single food or supplement is a magic fix and your body can adjust to these slight changes. Ultimately, lifestyle habits, your health history and social determinants of health—like where you live and work—all play a big role in how your body burns energy. Your body also can adjust to the boost that caffeine or spicy foods give you, making them less likely to contribute to major weight loss over time.

How to increase metabolism naturally

While there’s no single trick to “supercharge” your metabolism, adopting healthy lifestyle habits can help.

1. Build and maintain muscle

Research shows strength training is one of the most effective ways to support your metabolism. Your muscles are metabolically active tissue that requires energy to maintain, meaning the more lean muscle you have, the more calories you burn—even at rest. Incorporating exercises such as weightlifting, wearing a weighted vest while walking, resistance bands or bodyweight workouts, like Pilates, can help you build and maintain muscle.

2. Move your body more

Beyond workouts, small bursts of movement throughout the day also matter. Especially if you are sitting at a desk or on your couch all day, sitting for long periods of time burns fewer calories. Try walking the dog, taking the stairs or standing at your desk instead of sitting to increase your daily calorie burn.

3. Eat for a faster metabolism

Eating regularly provides your body with steady energy. Your body needs fuel to function, so skipping meals causes your body to conserve energy and, as a result, can slow down your metabolism. Instead, focus on eating balanced meals that include protein, fats and carbohydrates. Having a higher protein intake may boost both your metabolism and preserve muscle mass. It’s important to note, diets high in protein can cause digestive upset and constipation for some people. Carbohydrates can help support thyroid hormone production and healthy fats support overall hormone production, which both can support a healthy metabolism.

4. Stay hydrated

Water is essential for every process in your body, including your metabolism. Even mild dehydration can make your body less efficient at burning calories.

5. Prioritize healthy sleep habits and manage stress

Poor sleep and chronic stress can disrupt hormones that regulate appetite and energy use, making it harder to lose weight. Prioritizing 7 to 9 hours of quality sleep per night and managing stress levels through mindfulness, walking or journaling can keep your metabolism on track.

Common metabolism myths

With so many sources online, it’s easy to run into myths that can be misleading when it comes to metabolism or weight management. Let’s clear up some common misconceptions about what really works and what doesn’t.

Here’s what you should know:

• Eating late at night doesn’t slow your metabolism: Timing matters less than your overall food choices and calorie balance throughout the day.
• Restricting calories doesn’t boost your metabolism: Extreme calorie restriction can slow your metabolism and lead to muscle loss.
• Supplements aren’t a magic fix: Most so-called metabolism boosters lack scientific evidence to support their claims, may be unsafe and can even cause unpleasant side effects. Focusing on a healthy lifestyle with a balanced diet and regular exercise is the most effective method to support your weight management goals.

The bottom line: Healthy habits matter most

You can’t completely control your metabolism, but small, sustainable choices can help keep it running efficiently. Building muscle, staying active and fueling your body with nourishing foods all work together to support healthy weight management.

Looking for personalized guidance on natural ways to support your metabolism? Connect with a registered dietitian today.