How To Increase Metabolism Naturally

If you want to lose weight, your best bet is to learn how to increase your metabolism. A faster metabolism can lead to faster weight loss. 

 

How fast your metabolism is depends on your age, gender, and genetics. While you can’t change these, there are many natural ways to increase metabolism you can (and should) try. 

 

The best ways to increase your metabolism naturally include:

• Build muscle
• Eat enough
• Eat plenty of protein
• Switch to whole foods
• Take care of your gut microbe
• Eat spicy food
• Say goodbye to sugary drinks
• Avoid diet sodas
• Get enough sleep
• Avoid naps
• Drink more water
• Drink less alcohol
• Get enough vitamin D
• Avoid common stressors
• Drink coffee
• Stand three hours at work
• Have a weekly cheat meal
• Try natural metabolism booster supplements

1. Build Muscle 

Did you know that 60 to 80 percent of calories you burn every day are the calories your body burns just to keep you alive [1]? Your body is constantly burning calories, even when you aren’t moving. Your resting metabolic rate is how fast your body burns calories at rest.

 

People with more muscles have a higher resting metabolic rate and burn more calories [2]. A pound of muscle burns around six calories daily to sustain itself, while a pound of fat only burns two calories daily. If you are struggling with how to increase your metabolism, the first thing you should do is build more muscle mass.

2. Eat Enough

Many weight-watchers try extreme diets, hoping a lower food intake will translate to quick weight loss. Some even starve themselves in a bid to lose weight fast. Besides being dangerous for your health, it’s not how to increase metabolism. If you don’t consume enough calories, you will lose your muscles, slowing your metabolism [3].

 

Ensure you take in enough calories through a healthy, balanced diet. The age-old eating healthily and working out may sound boring, but it’s the best way to increase metabolism and lose weight.  

3. Eat Plenty of Protein 

Did you know that eating certain foods can increase metabolism for several hours? The thermic effect of food (TEF) happens with foods that are harder for the body to break down and digest. Protein is the hardest for the body to digest and causes the most significant rise in TEF [4].

 

Protein will help increase your post-meal calorie burn by five percent and increase your metabolism [5]. That’s why those who know how to increase metabolism to lose weight often look for foods rich in protein, such as:

 

• Ground turkey
• Hard-boiled eggs
• Chicken breasts
• Lean meats (beef, lamb, veal, pork)
• Milk and Greek yogurt 
• Fish and seafood

4. Switch to Whole Foods 

Ultra-processed foods are low in fiber and protein and usually contain a lot of sugar, salt, unhealthy fats, and chemical additives. Processed foods are easy for your body to digest, resulting in a slower metabolism [6]. They also starve your body of essential nutrients. 

 

Research has shown that eating a lot of highly-processed food is linked to weight gain and a higher risk of obesity [7]. That’s why you should swap ultra-processed foods for whole foods as much as possible in your daily diet.

 

Here are some whole foods to include in your diet:

 

• Whole grains (brown rice, oatmeal, quinoa)
• Beans and legumes (lentils, kidney beans, lima beans, split peas, chickpeas)
• Nuts and seeds (almonds, peanuts, sunflower seeds, cashews, linseeds, pumpkin seeds)
• All fruits and vegetables

5. Take Care of Your Gut Microbe

You must have noticed how some people can eat anything and stay slim while others seem to put on weight from eating a carrot. Do you know why that is? That’s because we all respond differently to food and how we react to food depends significantly on the microbes in our guts.

 

Our gut bacteria are shaped by the food we eat. You can boost healthy gut bacteria and reduce unhealthy ones by changing what you eat [8]. While it won’t necessarily influence how fast you burn calories, it may prevent obesity, type 2 diabetes, and other chronic conditions like heart issues, bowel disease, and colorectal cancer [9].

 

Here are some foods that are good for healthy gut bacteria:

• Fermented foods (yogurt, kimchi, kefir, sauerkraut)
• Bananas
• Leafy green vegetables (kale, spinach, lettuce, cabbage)
• Whole grains
• Coffee
• Tea

6. Eat Spicy Food

Those who want to know how to increase metabolism may want to pile on the hot sauce and peppers. Peppers contain capsaicin, a compound well-known for speeding up metabolism [10]. Capsaicin is so effective that it’s present in most weight loss supplements. It also boasts anti-inflammatory and antioxidant properties. 

 

Dihydrocapsiate (DCT) is also found in hot peppers and can have a small effect at increasing your metabolism [11].

7. Say Goodbye to Sugary Drinks

If you like to have your meal with Coke or other sugary drinks, it’s time to abandon that habit if you are figuring out how to increase metabolism. Carbonated beverages are also a poor choice for snacks as they don’t fill you up as solid foods would, so you end up eating more.

 

Sugary drinks are packed with sugar and little to no nutritional value. Scientists have long warned of the detrimental effects these carbonated drinks have on our health. They could pose a risk to your liver health and lead to weight gain, if not obesity, in children and adults [12].

8. Avoid Diet Soda

Saying goodbye to sugary drinks may feel easier with so many diet options and zero-sugar versions available, right? However, they are not such a great option for those looking into how to increase metabolism, either. Research shows that diet soda can contribute to increased waist circumference and abdominal obesity [13].

 

Diet soda also doesn’t fill you up as sugary drinks would. While they aren’t great at suppressing hunger compared to solid foods, sugary beverages beat diet soda on any day. That means you will feel like eating more after drinking diet soda, resulting in weight gain.

9. Get Enough Sleep

Insufficient sleep can mess with your health in many ways. When it comes to your weight, a lack of sleep can counter all your dietary and exercise efforts to increase your metabolism [14]. You may gain a few pounds even if you’re not eating more.

 

A lack of sleep is also linked to reduced levels of leptin (a hormone that controls fullness) and higher levels of ghrelin (the hunger hormone) [15]. That means your appetite may increase if you don’t get a good night’s sleep. Poor sleep has also been linked to higher blood sugar and the risk of developing type 2 diabetes [16].

 

So, those who want to figure out how to increase metabolism to lose weight should get their sleep in check.

10. Avoid Naps

Nap lovers and night owls burn fewer calories than early birds and those who sleep only at night. A study of 14 healthy adults showed that when they slept during the day or took naps, they burned 52 to 59 fewer calories than when they slept at night [17].

 

It’s likely because that kind of sleeping schedule upsets their body’s circadian rhythm, which is our body’s internal clock. This plays a vital role in many body processes, including metabolism function. 

11. Drink More Water 

Water can help fill you up when you get sudden cravings. That way, you can postpone your food intake, so you don’t snack on unhealthy (and high-calorie) food. Drinking more water can also increase the rate at which you burn calories [18]. 

 

A study showed a 30% increase in metabolic rates after drinking about 17 ounces of water. That’s close to two tall glasses of water. So, if you want to know how to increase metabolism, an easy way is to drink more water.

12. Drink Less Alcohol

Alcohol is packed full of calories, and habitual drinking can slow down your metabolism. When you have a drink, your body jumps to process the drink and leaves the food for later, which slows down your metabolism. 

 

When you want to drink, it’s best to stick to low-calorie drinks and alternate them with water. Here are some low-calorie alcoholic beverages for those struggling with how to increase metabolism:

• Vodka soda
• White wine
• Tequila
• Gin and diet tonic
• Dry martini

13. Get Enough Vitamin D

Vitamin D is essential if you want to increase your metabolism. Most obese people have a severe deficiency in vitamin D, and adding more vitamin D to your diet can help you lose weight [19]. Since it’s hard to get all the vitamin D you need from your diet, taking a vitamin D supplement is an easy solution when working out how to increase metabolism.

14. Avoid Common Stressors

Stress itself can slow down your metabolism, and combined with the comfort food we usually crave when stressed, it can lead to weight gain [20]. Try to avoid everyday stressors and fight stress with healthy snacks and laughter, which can increase metabolism [21].

15. Drink Coffee

Coffee is an excellent advantage for those wondering how to increase metabolism to lose weight. It speeds up the sympathetic nervous system and increases fat burn [22]. It’s also a great pre-workout drink as it boosts energy; just make sure it’s not too late in the day to avoid messing up your sleeping pattern.

16. Stand Three Hours at Work

Our lifestyles have become increasingly sedentary as most people spend at least seven hours at work sitting. That level of inactivity isn’t natural for our bodies and contributes to weight gain and slow metabolism. 

 

If possible, try to spend three to six hours standing at work each day, so you burn more calories [23]. You may notice less back pain, too.

17. Have a Weekly Cheat Meal

Having something to look forward to at the end of the week may help you stick to your diet. Many weight watchers report higher success with their dieting efforts when they include a cheat day or cheat meal. 

 

One cheat meal won’t significantly mess up your metabolism or weight if you can stick to a healthy diet and exercise routine the rest of the time.

18. Try Natural Metabolism Booster Supplements

If you are not happy with the speed of your weight loss, you can always try natural supplements that boost metabolism. As they are made with natural ingredients, they have little to no side effects but they’re highly efficient. 

 

PhenQ and Instant Knockout are among the best natural metabolism booster supplements. Instant Knockout is the best natural metabolism booster for men, with highly effective all-natural ingredients. 

 

PhenQ is for men and women looking to lose weight faster. It has only natural ingredients and all of them are clinically proven to be effective in burning fat. It comes with a 60-day money-back guarantee, so if you don’t like it, you can return it for a full refund.

How to Increase Metabolism FAQs

People who ask themselves how to increase metabolism also ask the following questions. 

What Foods Increase Metabolism?

When you’re wondering how to increase your metabolism, include the following in your diet:

• Food rich in protein: Protein requires your body to spend more energy digesting it, which increases your metabolism. Protein-rich foods include meat, fish, dairy products, legumes, nuts, and seeds.
• Foods rich in minerals: Foods rich in iron and selenium stimulate the proper function of the thyroid gland, which plays a crucial role in regulating your metabolism. These include nuts, dried fruit, legumes, tofu, dark leafy green vegetables, meat, fish, and eggs.
• Chili peppers: Capsaicin is a chemical found in hot peppers known for burning fat and speeding up your metabolism.
• Coffee: Caffeine helps increase your metabolism and burn fat more efficiently. 
• Tea: Tea works similarly to coffee to boost your metabolism. Oolong and matcha green tea are especially effective. 
• Ginger: Ginger helps you burn more calories and increase your metabolism.

What Are Signs of Slow Metabolism?

The symptoms of a slow metabolism include:

• Continuous fatigue: You always feel tired, even after a good night’s sleep.
• Ongoing headache: If you have a slow metabolism, you may experience headaches often. This is because your thyroid glands aren’t active enough.
• Constipation: When you have a slow metabolism, it takes your body more time to digest food, which may result in constipation.
• Weight gain: Sudden weight gain, even if you eat well and exercise regularly, can be caused by slow metabolism and issues with your thyroid glands.
• Depression: Slow metabolism can affect your mood.

What Causes a Slow Metabolism?

Different factors can cause slow metabolism, such as poor eating habits, limited physical activity, hormonal imbalance, and genetics. People’s metabolisms can also slow down with age.

How Do You Fix a Slow Metabolism?

The best way to fix a slow metabolism is to learn how to increase metabolism. You can increase your metabolism with a protein-rich diet, eight hours of sleep at night, and a regular exercise routine. You can also consider taking natural metabolism booster supplements, such as PhenQ fat burner.

How Long Does It Take To Increase Metabolism?

It may take around three months to see and feel changes in your metabolism speed. If you follow all the recommendations for how to increase metabolism, it may happen sooner. If you want to speed up the process, you can try taking one of the natural metabolism boosters. You can have your metabolism tested by a professional, or you may notice the changes yourself.

How to Increase Metabolism Permanently?

There isn’t a magical cure that will allow you to have a permanently increased metabolism your entire life. However, you can maintain a fast metabolism by eating healthy foods, exercising regularly, and sleeping eight hours at night. You can also use natural weight loss supplements that speed up metabolism, like PhenQ and Instant Knockout.

How to Increase Metabolism: Final Words

If you feel tired even when you’ve slept enough, have ongoing headaches, and gain weight despite eating healthily and working out, you might have a slow metabolism. Knowing how to increase your metabolism will help you lose weight and have more energy. 

 

The best way to increase your metabolism naturally is to eat protein-rich foods, avoid processed foods, drink plenty of water, exercise regularly, and sleep enough at night. You can also try natural metabolism booster supplements. It may take you some time to increase your metabolism, but it will be worth it as you’ll be able to burn fat faster and feel better overall.

 

You can treat yourself to a cheat meal or cheat day at the end of the week to keep your spirits up. It shouldn’t mess up your progress and will help keep you motivated. 

 

References:

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2. Zurlo, F, et al. “Skeletal Muscle Metabolism Is a Major Determinant of Resting Energy Expenditure.” The Journal of Clinical Investigation, U.S. National Library of Medicine, Nov. 1990, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC296885/. 
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9. Guinane, Caitriona M, and Paul D Cotter. “Role of the Gut Microbiota in Health and Chronic Gastrointestinal Disease: Understanding a Hidden Metabolic Organ.” Therapeutic Advances in Gastroenterology, SAGE Publications, July 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667473/. 
10. Baskaran, Padmamalini, et al. “Binding Efficacy and Thermogenic Efficiency of Pungent and Nonpungent Analogs of Capsaicin.” Molecules (Basel, Switzerland), MDPI, 4 Dec. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6321193/. 
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