Some Easy Ways to Speed Up Your Metabolism and Burn More Calories

Natural ways to boost metabolism can be fun and easy. Simple things like eating more protein, high-intensity interval training, lifting weights, avoiding skipping meals, drinking the right things, eating more spicy foods, and getting enough sleep can all significantly increase your metabolic rate.

A healthy metabolism (how your body converts calories into energy and uses them) can help ward off fatigue, unintended weight gain, depression, and more. Not all factors related to your metabolic speed are within your control, but there are still ways to speed up your metabolism naturally.

۱. Add More Protein to Your Diet
Diets high in protein, such as meats, eggs, fish, and nuts, increase your metabolism and calorie burn. Some recent findings suggest that protein can speed up your fat metabolism, specifically.1
Research also suggests that the amount of heat calories needed for metabolism (thermic effect, which is the amount of energy the body uses to digest and absorb food) is between 15% and 30% higher for protein than other nutrition sources, like carbohydrates and fat, leading to nearly 300 more calories burned daily.2

۲. Drink More Water
The metabolism process requires fluids, which is why water intake is essential. Studies have found that drinking more water increases your metabolic rate because the mechanism of hydration expands cell volume.3
Thus, drinking water consistently during the day helps your body burn more calories.

۳. Try a High-Intensity Workout
High-intensity workouts, such as high-intensity interval training (HIIT), involve brief, intense periods of heavy aerobic exercise followed by extended periods of lower-intensity work.
Your physical activity influences metabolism, and HIIT has a particular effect.

۴. Lift Weights
Strength training, such as resistance bands or lifting weights, can also positively affect your metabolism.

۵. Drink Oolong or Green Tea
Green and oolong tea has traditionally been touted to have numerous health benefits. Among them is that regular consumption can boost your metabolism. Though the evidence is mixed, some research suggests two compounds in this tea—caffeine and catechins—may increase metabolic function.6

۶. Eat Spicy Foods
Chili peppers and spicy foods contain capsaicin, which affects metabolism.
While there’s more research needed, incorporating spicy foods into your diet may help raise your resting metabolic rate.

۷. Get a Good Night’s Sleep
There are many health benefits to ensuring that you get enough sleep. Among them is that getting better sleep is linked with improved metabolism, but the growing consensus is that this effect is indirect.

۸. Drink Caffeine
9. Focus on Standing More
10. Reduce Stress