You’ve seen plenty of headlines about boosting your metabolism for weight loss or other body composition and health goals. Perhaps you’ve even purchased supplements claiming to help you burn more calories or trigger fat-burning. But do these things really do anything, or is there more to the idea of increasing our metabolic rate? If you’re wondering how to speed up your metabolism, we’re explaining how it works — plus 10 easy habits that may help.
Can You Really Speed Up Your Metabolism?
The idea of “speeding up your metabolism” is often oversimplified, making us think that with one habit, drink, herb, or supplement, we can suddenly boost the number of calories we’re burning in a day.
The truth is that while you can make lifestyle choices that slightly boost your metabolic rate, the overall impact is usually modest. Factors like age, genetics, and body composition play a significant role in determining your metabolism — and these are largely beyond your control.
While there’s no miracle solution to achieving a speedy metabolism, there are everyday habits you can adopt that may help — and they add up over time.
In other words, the best approach to optimizing your metabolic rate is to focus on long-term, sustainable lifestyle habits that enhance overall energy expenditure and support your goals, rather than hoping for a dramatic change from one thing.
RELATED: 14 Healthy Habits to Optimize Your Metabolic Health
10 Habits That May Help Speed Up Metabolism
#1 Drinking More Water
The adult body is made up of around 60% water at any given time, and our fluid losses (from normal activities like using the restroom or sweating) need to regularly be replaced to prevent dehydration. Staying hydrated also supports a healthy metabolism.
Drinking water temporarily boosts metabolism by expanding cell volume. Staying hydrated also supports efficient digestion and cellular function.
How to do it: Drink a glass of water first thing in the morning and aim for 8–10 cups daily. Make it a habit to fill a reusable water bottle in the morning and have it with you to sip on throughout the day!
RELATED: Drinking More Water Supports Weight Loss: 5 Tips to Hydrate More
#2 Strength Training
Building muscle increases your resting metabolic rate (the baseline number of calories you burn to support everyday processes) as muscle tissue burns more calories at rest than fat tissue. Not to mention, strength and resistance training becomes even more important as we get older, helping to increase bone density and prevent lean muscle loss.
How to do it: Incorporate resistance exercises like weightlifting or bodyweight exercises (e.g., squats, push-ups, and lunges) at least 2–3 times per week.
RELATED: How to Use Strength Training For Weight Loss
#3 Cold Therapy
Exposure to cold temperatures activates brown fat, which burns calories to generate heat, potentially boosting metabolism. Unlike white fat, which stores energy, brown fat contains a high number of mitochondria — the “powerhouses” of cells — that burn calories to produce heat when activated.
How to do it: Try the occasional cold showers, ice baths, or even spending time outside in cooler weather. Just be sure to tune into your body — it’s not for everyone!
#4 Sauna
If you’ve ever sweated it out in a sauna, you know that your body works hard under heat. Heat exposure in a sauna can improve circulation and potentially mimic the effects of exercise by increasing your heart rate, leading to a temporarily higher calorie burn.
How to do it: To reap some acute metabolic benefits, consider using a sauna a few times a week. Stay hydrated before and after to avoid dehydration.
#5 Intermittent Fasting
Intermittent fasting (IF) refers to sticking to a diet pattern that revolves around specific periods of eating and not eating. While more research is needed, fasting periods may enhance metabolic flexibility, improve insulin sensitivity, and increase fat burning.
How to do it: Intermittent fasting can be done in several different ways. For example, some people like following a schedule like 16:8 (16 hours of fasting, 8-hour eating window). Whatever you choose, focus on nutrient-dense foods during eating periods.
#6 Swapping Sugary Drinks For Green Tea
Sugar-sweetened beverages, like soda, are associated with insulin resistance and unwanted weight gain when consumed regularly.
Instead, opt for healthier beverage alternatives such as tea or matcha. Green tea, for example, contains antioxidant compounds called catechins as well as caffeine, which can temporarily increase calorie burning and fat oxidation.
How to do it: Replace soda or sugary beverages with metabolism-boosting beverages like green tea. Opt for unsweetened varieties for maximum benefits.
RELATED: 5 Metabolism-Boosting Eating Habits
#7 Adding Spice to Your Meals
Spicy foods, especially those containing capsaicin (found in jalapenos and chili peppers), may boost metabolism slightly by increasing heat production and calorie burn.
How to do it: Add a dash of cayenne pepper, chili flakes, or hot sauce to your meals. Start small if you’re not accustomed to spicy food — and don’t force it if you don’t like it.
#8 Getting Enough Sleep
We’ve all been subjected to nights of poor sleep, but when this is an ongoing problem, it can negatively affect your health and metabolism.
Inadequate sleep disrupts hormonal balance, including leptin and ghrelin, which are appetite hormones that regulate hunger and metabolism. Sleep deprivation is also linked to slower metabolic rates.
How to do it: Experts recommend that adults aim for 7–8 hours of quality sleep per night. Create a consistent sleep schedule and a relaxing bedtime routine. Design a sleep-promoting environment in your bedroom, and avoid stimulants and sleep disruptors before bed — like technology, caffeine, alcohol, and heavy meals.
#9 Eating More Protein
Protein has a higher thermic effect, meaning your body uses more energy to digest and metabolize it compared to the other macronutrients. Protein is found in foods like meat, poultry, dairy products, eggs, certain whole grains, fish, nuts, seeds, and legumes (beans, peas, and lentils).
How to do it: Include a source of lean protein in every meal and snack, which can help keep you satiated, stabilize your blood sugar, and support a healthy metabolism.
RELATED: The Healthiest Protein-Rich Foods That Support Weight Loss
#10 Moving More Throughout The Day
Physical activity is a critical element of calorie-burning, but it’s not the only movement to boost metabolism. Non-exercise activity thermogenesis (NEAT), like walking, standing, and even fidgeting, burns calories and keeps metabolism active.
How to do it: Take short walking breaks, use a standing desk, or set reminders to move every hour. Try to avoid being sedentary for extended periods.
RELATED: 17 Simple Tips to Add More Walking Steps to Your Day
How to Speed Up Your Metabolism: The Takeaways
Several factors go into determining metabolic rate, which can change day by day and throughout different seasons of life —many of which we don’t have much control over. While there’s no shortage of persuasive products or quick fixes out there, the best way to support optimal metabolism is to focus on sustainable habits that add up over time. Consider how you might implement some of the everyday tips above that may improve your metabolism and overall wellness.
