Eating a lot of ultra-processed food is linked with having a higher risk of developing overweight and obesity , and it promotes those bad bugs in your gut microbiome. On top of that, scientists have shown that these types of foods require less energy to digest, which means that you will burn fewer calories when you eat them.

In fact, you are more likely to gain weight if you eat a lot of ultra-processed food, as a recent clinical study showed. Look for ways of swapping ultra-processed foods for whole foods in your daily diet, including vegetables, fruit, whole grains, legumes, nuts and seeds.

Aiming for a high-quality diet that reduces ultra-processed foods to the occasional treat will help you reap those TEF benefits. Your gut microbiome will also thank you for it.

The caffeine in green tea and coffee can increase your energy expenditure by a small amount. A recent analysis also found that caffeine might promote weight loss and a reduction in body fat. But drinking coffee also has other health benefits. ZOE research has shown that coffee drinkers have a more diverse gut microbiome , which lowers your risk of obesity and chronic disease.

Research from ZOE found that even if you struggle to sleep those recommended 8 hours, what time you go to sleep makes a big difference to your metabolic control.

Going to bed earlier helps prevent unhealthy blood sugar spikes after eating the following morning. This is good news for your metabolic control and means you are less likely to feel hungry again shortly after. Get occasional updates on our latest developments and scientific discoveries.

No spam. We promise. There are some studies that suggest resistance training and high-intensity interval training HIIT can increase your metabolic rate and help you burn more calories.

But these studies are very small. Exercise alone is unlikely to lead to significant weight loss unless you are also eating the right foods for your body. Exercise has lots of other health benefits, however, and the Physical Activity Guidelines for Americans recommend that we all aim for minutes of exercise a week.

Unpublished research by ZOE scientists also found that exercise helps control blood sugar spikes after meals. Beyond exercise like running or gym classes, there is another way to burn more energy by moving your body. This is called non-exercise activity thermogenesis NEAT and encompasses all of the movements that your body makes outside of eating and sleeping.

This includes fidgeting, standing, and moving around. Some scientists believe that by increasing NEAT, you can increase the amount of energy that you burn. But more research is needed to study this in detail. Dropping weight too fast or crash dieting is something you should avoid in order to stop your metabolic rate from dropping significantly.

This makes it harder to maintain your weight, let alone lose weight. Researchers have shown that losing weight fast leads to a greater reduction in metabolic rate than more gradual weight loss. Furthermore, your metabolic rate can stay lower for years, meaning that even if you do lose weight, you would have to eat significantly less in the long-term to maintain that new weight.

Instead, we know that the way your body responds to food is unique. If you eat the right foods for your metabolism, your weight and overall health will benefit. Unpublished research from the ZOE team shows that following our personalized nutrition program led to an average weight loss of 9.

Burning energy, particularly if you are looking for ways to manage your weight, is only one aspect of your metabolism. Food, exercise, and sleep all play a role — not just in your weight, but also in your overall health.

But prioritizing your bedtime ultimately impacts not just how well-rested you feel in the morning, but also how your body digests food the next day and how hungry you feel.

Exercising is not just good for weight management, but also for your heart, your sleep, and your mental health. There is no easy answer to increasing your metabolism or burning more calories.

But if you try our seven tips, you can find what works best for you. Accordingly, lack of sleep is associated with an increased risk of weight gain and obesity 79 , 80 , 81 , There are numerous things you can do to boost your metabolism.

These include drinking cold water, sipping on coffee, getting more sleep, exercising, and eating protein. Although your basal metabolic rate is largely beyond your control, there are various ways to increase the number of calories you burn. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based Fast Metabolism What It Is and How to Get It. By Atli Arnarson BSc, PhD — Updated on April 25, What It Is Contributing Factors Discrepancies Starvation Mode Tips Bottom Line Those with a slow metabolism tend to have more leftover calories, which get stored as fat.

Share on Pinterest. What Is Metabolism? Contributing Factors. Why Do Discrepancies Exist? What Is Starvation Mode?

Can You Speed up Your Metabolism to Lose Weight? The Bottom Line. How we reviewed this article: History. Apr 25, Written By Atli Arnarson BSc, PhD. Share this article. Read this next. Fast Metabolism Diet Review: Does It Work for Weight Loss? By Alina Petre, MS, RD NL.

Can Coffee Increase Your Metabolism and Help You Burn Fat? By Kris Gunnars, BSc. Resistance training, also known as strength training, is also an important way to increase metabolism, strength, and endurance.

Building muscle through physical activity like strength training can help add some speed to your metabolism, as fat uses fewer calories compared to muscles. However, the key is to keep your muscles moving to achieve the metabolic benefits. As part of your weekly exercise, you can add in strength training sessions to help your metabolism and make yourself stronger.

When you eat significantly fewer calories than normal, your body can adapt to using fewer calories. This adaptation doesn't help metabolism.

To keep your metabolism from slowing while trying to lose weight, you'll want to make sure you have enough calories to at least match your resting metabolic rate RMR.

You can test for your RMR at an RMR testing site near you and work with a registered dietitian to help determine your calorie needs. Excess postexercise oxygen consumption EPOC occurs when your body can take time to recover from an intense workout and return to its previous RMR.

During this period, your body burns more calories than it normally would, even after you stop exercising. However, the high-calorie burn won't last that long. Within an hour or so after your workout, you'll return to your RMR.

Instead, exercising regularly and intentionally, along with eating balanced meals, can help you get the most out of your metabolism. Trans fats aren't just bad for your heart—they also slow down your body's ability to burn fat.

Trans fats can negatively impact how your body metabolizes essential macronutrients your body needs, like the lipids in your blood and fatty acids. Eating trans fat can cause insulin resistance and inflammation—two factors related to conditions that indicate problems with metabolism, like diabetes and obesity.

Foods high in trans fats include many commercial baked goods and fried foods. Your body takes more time to break down protein than fat or carbs, so you end up feeling fuller for longer.

Because it takes longer to burn protein than carbs or fat, your body uses more energy absorbing the nutrients in a high-protein diet. A quick way to get in more protein is to add whey to a smoothie. Fat oxidation, the process of breaking down fatty acids, and the thermic effect, the extra energy your body needs during digestion, was greater with whey than with soy or casein.

Caffeine speeds up your central nervous system, and that can boost your metabolism. What's more, coffee can give you energy and antioxidants. Coffee also improves energy levels during exercise, helping you work harder and longer and burn more calories in the process.

However, the boost that your metabolism gets from caffeine will be small, and you probably won't notice any change in weight because of it. Green tea and oolong tea may also help increase metabolism. Research has suggested both teas may be able to help you burn more fat.

Unfortunately, the effects of the added fat-burning boost from tea won't be enough to affect a person's weight. It might be beneficial for your metabolism to stand, when possible, or just move around if you're sitting for long periods. Whenever you're physically active and moving, you can burn more calories compared to if you're stationary or seated.

One of the benefits of less stress is a better metabolism: Research suggests that when you're stressed out, your metabolism stalls. There are a few possible reasons for this, but one is that chronic stress stimulates the production of betatrophin, a protein that inhibits an enzyme needed to break down fat.

De-stressing may not always be easy, but it can be achievable in some cases. You can reduce stress by doing something that you enjoy but also find relaxing, like reading a book or taking a walk. Research has found that sleep is important for regulating your metabolism.

One study's findings indicated that, after a few days of sleep deprivation , study participants felt less full after eating and metabolized the fat in their food differently.

While getting enough sleep isn't exactly a boost to your metabolism, it can keep you from experiencing weight gain. It's recommended that adults get at least seven hours of sleep a night. If you're having a hard time hitting seven hours a night, try getting into new bedtime habits that will help you get a full night of sleep.

Your metabolism can be affected by different factors, but it's possible to boost it. Regular movement, including activities like strength and interval training, making changes to your diet, and getting enough sleep are all ways to see potential improvements to your metabolism.

A combination of drinking enough water, getting enough exercise, and eating a healthy balanced diet can help your metabolism burn fat. Chili peppers, cocoa, nuts, and green tea have all been suggested to have a positive effect on metabolism. However, nutrient-rich foods in general can be beneficial for metabolism.

It may be possible for dieting to have an effect on metabolism. However, more research is necessary to determine what exact conclusions can be drawn between diets and metabolism.

Research suggests that when calories are equal, metabolism is consistent regardless of how often you eat, although it may influence your appetite. Whether a specific meal schedule works for you depends a lot on your individual preferences and routine, according to dietitians.

Similarly, while intermittent fasting has gained attention in recent years as a potential weight loss strategy, research doesn't support the hype. A study suggested that intermittent fasting didn't have any advantage for health or weight loss over other strategies for cutting calories, and may risk muscle loss.

Other evidence indicates intermittent fasting may help with weight loss if it helps you to control appetite and reduce overall energy intake, but not because it has any metabolism-boosting benefit. Despite the popularity of pills and powders that claim to increase metabolism, research suggests that supplements are rarely effective for weight loss or burning more calories.

A review found that eight popular products sold for weight loss aren't evidence based and may be unsafe.

Pyruvate, a chemical byproduct naturally produced in our bodies when we break down sugar for energy, is sold in supplement form to boost calorie burn. However, research has found no effect and a lack of quality evidence behind its claims.

Phenylpropylamine is a chemical similar to amphetamine and ephedrine, which are linked to weight loss but also serious side effects. The the FDA warned against phenylpropylamine in , when it was found to increase the risk of hemorrhagic stroke. Read next. Close icon Two crossed lines that form an 'X'.

It indicates a way to close an interaction, or dismiss a notification. HOMEPAGE Newsletters. Gabby Landsverk. Share icon An curved arrow pointing right.

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Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. Healthy habits like muscle-building exercise and good sleep can boost metabolism, an endocrinologist says. But common calorie-burning strategies like eating certain foods or meal timing aren't evidence-based.

Your body takes more time to break down protein than fat or carbs, so you end up feeling fuller for longer. Because it takes longer to burn protein than carbs or fat, your body uses more energy absorbing the nutrients in a high-protein diet.

A quick way to get in more protein is to add whey to a smoothie. Fat oxidation, the process of breaking down fatty acids, and the thermic effect, the extra energy your body needs during digestion, was greater with whey than with soy or casein.

Caffeine speeds up your central nervous system, and that can boost your metabolism. What's more, coffee can give you energy and antioxidants. Coffee also improves energy levels during exercise, helping you work harder and longer and burn more calories in the process. However, the boost that your metabolism gets from caffeine will be small, and you probably won't notice any change in weight because of it.

Green tea and oolong tea may also help increase metabolism. Research has suggested both teas may be able to help you burn more fat. Unfortunately, the effects of the added fat-burning boost from tea won't be enough to affect a person's weight.

It might be beneficial for your metabolism to stand, when possible, or just move around if you're sitting for long periods. Whenever you're physically active and moving, you can burn more calories compared to if you're stationary or seated. One of the benefits of less stress is a better metabolism: Research suggests that when you're stressed out, your metabolism stalls.

There are a few possible reasons for this, but one is that chronic stress stimulates the production of betatrophin, a protein that inhibits an enzyme needed to break down fat. De-stressing may not always be easy, but it can be achievable in some cases. You can reduce stress by doing something that you enjoy but also find relaxing, like reading a book or taking a walk.

Research has found that sleep is important for regulating your metabolism. One study's findings indicated that, after a few days of sleep deprivation , study participants felt less full after eating and metabolized the fat in their food differently.

While getting enough sleep isn't exactly a boost to your metabolism, it can keep you from experiencing weight gain.

It's recommended that adults get at least seven hours of sleep a night. If you're having a hard time hitting seven hours a night, try getting into new bedtime habits that will help you get a full night of sleep.

Your metabolism can be affected by different factors, but it's possible to boost it. Regular movement, including activities like strength and interval training, making changes to your diet, and getting enough sleep are all ways to see potential improvements to your metabolism.

A combination of drinking enough water, getting enough exercise, and eating a healthy balanced diet can help your metabolism burn fat.

Chili peppers, cocoa, nuts, and green tea have all been suggested to have a positive effect on metabolism. However, nutrient-rich foods in general can be beneficial for metabolism. It may be possible for dieting to have an effect on metabolism.

However, more research is necessary to determine what exact conclusions can be drawn between diets and metabolism. Mcmurray RG, Soares J, Caspersen CJ, Mccurdy T. Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective.

Can you boost your metabolism? Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-based effects of high-intensity interval training on exercise capacity and health: a review with historical perspective. Tan J, Krasilshchikov O, Kuan G, et al.

The effects of combining aerobic and heavy resistance training on body composition, muscle hypertrophy, and exercise satisfaction in physically active adults. Muscle cells vs.

fat cells. Centers for Disease Control and Prevention. How much physical activity do adults need? Academy of Nutrition and Dietetics. Metabolism myths and facts. Martin A, Fox D, Murphy CA, Hofmann H, Koehler K. Tissue losses and metabolic adaptations both contribute to the reduction in resting metabolic rate following weight loss.

Int J Obes. American Council on Exercise. Participants who did only resistance training saw a reduction in fat mass and an increase in lean mass.

Research suggests that when a person has more muscle mass, their body uses food for energy more effectively. In other words, their metabolism is less wasteful.

The researchers suggested that fat free mass lean mass and thyroid hormone levels might help account for the variability. Resistance training may involve lifting weights and doing exercises that use the weight of the body or resistance bands to build muscle.

A previous study , from , found that high intensity interval resistance training also increased metabolic rate. Interval training is highly intensive and may be more suitable for people who are already fit than those who are new to regular exercise.

How can exercise help you build muscle? Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight. In , scientists assessed the metabolic rate of 13 people who consumed either or milliliters ml of water.

They found evidence of increased fat oxidation after ml when a person is at rest, and concluded that drinking water may have an impact on metabolism. However, they did not find that it increased metabolic rate.

This may happen because the additional water helps the body burn fat preferentially over carbohydrate. How much water should I drink each day? Stress affects hormone levels, and it can cause the body to produce more cortisol than usual.

Cortisol is a hormone that helps regulate appetite. In , researchers found unusually high cortisol levels in people with disordered eating.

The body releases cortisol in times of stress. However, the authors of a small study found no evidence linking resting metabolic rate and anxiety.

Stress could also have an indirect impact by affecting eating patterns and sleep, both of which can alter the rate of metabolism. Why does stress happen, and how can I manage it?

People who have less sleep may have a lower metabolic rate, according to research from The study took place in a sleep laboratory, and participants slept 4 hours per night for 5 nights followed by one night of 12 hours sleep.

Their metabolic rate fell after the nights with little sleep but returned to their usual levels after the night of recovery sleep. The authors believed the body reduces metabolic rate to conserve energy when a person sleeps less. They noted this could lead to weight gain in people who do not get enough sleep.

The need for sleep varies between individuals, but the Centers for Disease Control and Prevention CDC recommend that adults aged 18—60 should have at least 7 hours per night. What should you do if you have trouble sleeping? The results of a rodent experiment from suggested that a low intake of various B vitamins could impact the rate at which the body metabolizes lipids, including cholesterol and triglycerides.

More research may be needed to understand the relationship between vitamins, metabolism, and weight loss. A complete guide to B vitamins, types, sources, and more. Some research has suggested that eating spices such as chili, which contains capsaicin, can increase metabolic rate, including the rate at which the body burns fat and uses energy.

A study from China found that people who ate spicy food every day were more likely to have a high body mass index BMI than those who did not. The researchers noted that more investigations are needed to find out why this happens.

The Academy of Nutrition and Dietetics says that while eating hot chilies might boost metabolic rate temporarily, it is unlikely to have a significant impact. What are some healthy herbs and spices?

Thyroid hormone stimulates the production of substances that increase oxygen consumption, respiration rate, and body temperature. This involves a higher rate of energy consumption.

Conversely, the body of a person with hypothyroidism is likely to burn energy at lower rate. Their metabolic rate may be slower, and they may have a higher risk of weight gain and obesity.

For those with hypothyroidism, taking medications that increase the levels of thyroid hormone can increase their resting metabolic rate.

Seeking help for hypothyroidism can help speed up metabolic rate and reduce the risk of complications linked to this condition.

A Daily Cup of Tea or Coffee May Keep You Moving: Association Between Tea and Coffee Consumption and Physical Activity. International Journal of Environmental Research and Public Health. Zhang S, Takano J, Murayama N, et al.

Subacute ingestion of caffeine and oolong tea increases fat oxidation without affecting energy expenditure and sleep architecture: a randomized, placebo-controlled, double-blinded cross-over trial.

Hodgson AB, Randell RK, Jeukendrup AE. The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms. Advances in Nutrition. Ways to burn more calories every day. Zhang Y, Li S, Donelan W, et al.

Angiopoietin-like protein 8 Betatrophin is a stress-response protein that down-regulates expression of adipocyte triglyceride lipase. Biochimica et Biophysica Acta BBA - Molecular and Cell Biology of Lipids. Ness KM, Strayer SM, Nahmod NG, et al.

Four nights of sleep restriction suppress the postprandial lipemic response and decrease satiety. Journal of Lipid Research. How much sleep do I need? El-Zayat SR, Sibaii H, El-Shamy KA. Physiological process of fat loss. Bulletin of the National Research Centre. Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N.

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Frequently Asked Questions How do you boost your metabolism to burn fat? What foods speed up your metabolism? Does dieting affect metabolism? Was this page helpful? Thanks for your feedback! Tell us why! com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Intermittent fasting refers to a method of eating in which a person limits when and how often they eat.

Schedules may vary, but intermittent fasting may involve eating over a six- hour period and then fasting for the next 18 hours, or fasting on alternate days of the week.

According to a study, intermittent fasting can have a positive effect on metabolic health, instigating the break down of fatty acids in the body and encouraging weight loss [11] Vasim I, Majeed CN, DeBoer MD.

Intermittent Fasting and Metabolic Health. A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols. While scientific studies highlight a number of possible ways to support your metabolism, there are also a number of myths.

There is little or no scientific evidence that any of the below methods actually boost your metabolism or improve your metabolic health. Lumen's metabolism tracker can help you monitor and improve your metabolic health by helping you learn exactly what your body is using for fuel, fats or carbs.

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Our partners cannot pay us to guarantee favorable reviews of their products or services. Enjoy 1 Free Month Of Membership At Sign Up. Lumen Metabolism Tracker. Start Now. How Does Metabolism Impact the Body? Purdy, including: Age Level of physical activity Genetics Diet Medical conditions Medication Per Dr.

Noom Sustainable Weight Loss Program. Take Quiz. Cardiovascular exercise running, swimming, aerobics, walking stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.

Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat.

The more lean muscle tissue you have, the more calories you burn daily. Breaking up a minute workout into two minute or three minute sessions is not only convenient, but also it may help you burn more fat, according to recent research.

Hate exercise? Here are 12 workout tips. Secret 4: Eat all day Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead. Eating small meals throughout the day keeps a steady stream of energy available to your body.

This boosts your metabolism and your brain power. Keep healthy snacks fruits, veggies, nuts , yogurt with you throughout the day. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day.

But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food. So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it.

Stay off this roller-coaster by eating at regular intervals throughout the entire day. Enjoy these 10 quick and tasty snack ideas. Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree.

Secret 6: Eat spicy foods Turning up the heat on your meals may do more than just add fun flavor.

However, they did not find that it increased metabolic rate. This may happen because the additional water helps the body burn fat preferentially over carbohydrate. How much water should I drink each day? Stress affects hormone levels, and it can cause the body to produce more cortisol than usual.

Cortisol is a hormone that helps regulate appetite. In , researchers found unusually high cortisol levels in people with disordered eating. The body releases cortisol in times of stress. However, the authors of a small study found no evidence linking resting metabolic rate and anxiety.

Stress could also have an indirect impact by affecting eating patterns and sleep, both of which can alter the rate of metabolism. Why does stress happen, and how can I manage it? People who have less sleep may have a lower metabolic rate, according to research from The study took place in a sleep laboratory, and participants slept 4 hours per night for 5 nights followed by one night of 12 hours sleep.

Their metabolic rate fell after the nights with little sleep but returned to their usual levels after the night of recovery sleep. The authors believed the body reduces metabolic rate to conserve energy when a person sleeps less.

They noted this could lead to weight gain in people who do not get enough sleep. The need for sleep varies between individuals, but the Centers for Disease Control and Prevention CDC recommend that adults aged 18—60 should have at least 7 hours per night.

What should you do if you have trouble sleeping? The results of a rodent experiment from suggested that a low intake of various B vitamins could impact the rate at which the body metabolizes lipids, including cholesterol and triglycerides.

More research may be needed to understand the relationship between vitamins, metabolism, and weight loss. A complete guide to B vitamins, types, sources, and more. Some research has suggested that eating spices such as chili, which contains capsaicin, can increase metabolic rate, including the rate at which the body burns fat and uses energy.

A study from China found that people who ate spicy food every day were more likely to have a high body mass index BMI than those who did not. The researchers noted that more investigations are needed to find out why this happens.

The Academy of Nutrition and Dietetics says that while eating hot chilies might boost metabolic rate temporarily, it is unlikely to have a significant impact.

What are some healthy herbs and spices? Thyroid hormone stimulates the production of substances that increase oxygen consumption, respiration rate, and body temperature. This involves a higher rate of energy consumption.

Conversely, the body of a person with hypothyroidism is likely to burn energy at lower rate. Their metabolic rate may be slower, and they may have a higher risk of weight gain and obesity.

For those with hypothyroidism, taking medications that increase the levels of thyroid hormone can increase their resting metabolic rate. Seeking help for hypothyroidism can help speed up metabolic rate and reduce the risk of complications linked to this condition.

What is hypothyroidism and how can you recognize it? Metabolic rate refers to the rate at which the body uses energy and burns calories. The body uses most of its energy this way.

Metabolic rates vary widely between individuals, so it is not possible to specify a standard or high metabolic rate. However, the higher the rate, the quicker a person will use the energy they take in from food, which may reduce the chance of weight gain.

It is not always possible for a person to change their metabolic rate, but exercise and dietary measures may help. A good metabolic rate may help with weight management. But for those seeking to lose weight, it is better to focus on eating a varied diet with plenty of whole foods and being physically active.

While some foods, such as spices, may help boost rates temporarily, they are not a long term solution. It is always best to speak with a doctor before adjusting the diet or making changes to an exercise routine. Metabolism is the process the body uses to break down food and nutrients for energy, as well as to support different body functions.

What people eat…. As soon as you wake up, drink a glass of water. Drinking water first thing in the morning "wakes up" your metabolism and gets things moving.

That doesn't mean to ignore your water bottle for the remainder of the day -- the digestive system needs water to function, and your metabolism will work better when you're hydrated. So get a good jump start in the morning, and carry your water with you all day long.

Another important piece of a healthy metabolism is regular exercise. Exercise not only helps to burn calories, but it also helps to build muscle. Muscle tissue burns more calories than fat tissue, so the more muscle you have, the higher your resting metabolic rate will be.

That means you'll burn more calories even when you're not exercising. In addition to helping boost your metabolism, exercise also has many other health benefits, including reducing your risk of chronic illnesses. To get things moving in your digestive system, you need to move! A mix of cardio, low-intensity workouts such as walking, and strength training will boost your metabolism.

If you have an office job and sit at your desk all day, try to get up periodically for short walks and take advantage of your lunch break to get some steps in.

Strength training stimulates your metabolism even after the workout is complete, and it builds muscle, too. Sleep plays a vital role in overall health, and that includes metabolism.

Like most bodily processes, your metabolism needs sleep and rest to function optimally. When you don't get enough sleep, your body doesn't have time to rest properly and recover. Lack of sleep will disrupt your metabolism and slow down your metabolic rate.

This can lead to weight gain and a decrease in energy levels. So make sure you get at least hours of sleep each night to keep your metabolism running smoothly. Sleep deprivation also increases appetite and cravings, especially for unhealthy foods that are high in sugars or salt think pre-packaged snacks.

This could partially be because sleep deprivation disrupts the hunger hormones. A consistent sleep schedule will do wonders for your metabolism and overall health.

Following these tips for boosting your metabolism can have significant benefits for your overall health and well-being. Metabolic adaptation or starvation mode is when metabolic rate slows down during a calorie-reduced diet or a fast. It varies between people and tends to be more pronounced among obese individuals.

Effective weight loss programs also include strategies to speed up metabolism. Even very basic activity, such as standing up regularly, walking around, or doing household tasks, makes a major difference in the long run.

In severely obese individuals, NEAT may account for a significant portion of daily calorie expenditure due to the extra weight they have to carry around 3 , There are several ways in which you can boost NEAT. If you spend a lot of time sitting, here are a few strategies:.

Another person study showed that spending one afternoon standing burned an extra calories compared to sitting In the same way, fidgeting can make a significant difference Regular exercise is highly recommended for anyone who wants to lose weight or improve their health.

But even light activities like walking around, doing household tasks, or fidgeting can give you an advantage in the long run. One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity interval training HIIT. HIIT is when exercise involves quick and very intense bouts of activity, such as sprints or fast push-ups.

Another excellent way to speed up your metabolic rate is to strength train 39 , In addition to the direct effect of the exercise itself, strength exercises promote the growth of muscle mass. The amount of muscle you have is directly associated with your metabolic rate.

Unlike fat mass, muscle mass significantly increases the number of calories you burn at rest 5 , One study showed that doing strength exercises for 11 minutes a day, three times per week, resulted in an average increase of 7.

Old age is generally associated with muscle loss and drops in metabolic rate, but regular strength exercise can partially counteract this adverse effect 42 , Similarly, a calorie-reduced weight loss diet often results in the loss of muscle mass and metabolic rate.

Again, strength training may help prevent this decline 44 , Eating adequate amounts of protein is essential if you want to build or maintain your muscle mass. But dietary protein also has other important qualities. All food leads to a temporary increase in metabolic rate, known as the thermic effect of food TEF.

However, this effect is much stronger after eating protein compared to carbs or fat This boost in calorie expenditure may help promote weight loss or prevent weight regain after a weight loss diet 49 , 50 , TEF is highest in the morning or during the first few hours after you wake up.

For this reason, eating a large proportion of your daily calories early in the day can maximize the effect 52 , Eating high amounts of protein can also help counteract the loss of muscle mass and metabolic rate associated with weight loss 54 , 55 , While eating less is a key weight loss method, eating too little is usually counterproductive in the long term.

This effect is known as starvation mode or metabolic adaptation. Research shows that consistently eating fewer than 1, calories daily leads to a significant drop in metabolic rate that sticks around even after you stop dieting 57 , 58 , Studies in obese people suggest that the starvation response may significantly reduce the number of calories burned.

For instance, one study indicates that this slowdown in metabolic rate spares up to calories per day 60 , Interestingly, intermittent fasting seems to minimize this effect 62 , Many studies show that drinking water leads to an increase in the number of calories burned, an effect known as water-induced thermogenesis 64 , 65 , Drinking cold water has an even greater effect than warm water, as this requires your body to warm it up to body temperature.

Studies on this phenomenon provide varying results. It seems that increasing your water consumption is also beneficial for your waistline. Several studies show that drinking 34—50 ounces 1—1.