How to Increase Your Metabolism: Easy and Effective Ways

10 mins read
Increase Your Metabolism

Do you feel like you’re working hard but not seeing results in weight loss? You might be surprised to learn that the answer could be as simple as boosting your metabolism.

Generally, metabolism is the process by which your body converts what you consume daily into energy. While some people have a naturally high metabolism, others on the other hand work harder to get their engines going.

Luckily, there are several easy and effective ways to increase your metabolism, many of which involve making simple changes to your lifestyle. Keep reading for our top tips!

How does Metabolism Affect Our Health?

What is Metabolism?

Metabolism is the process by which your body converts what you consume into energy for you to use in your daily activities. A high metabolism then means that your body can convert food into energy more efficiently, while a low metabolism means the process is not as efficient.

Several factors can affect your metabolism, including age, sex, body fat percentage, muscle mass, activity level, and genetics. Moreover, metabolism also tends to slow down as we age, which is why it can be harder to lose weight as we get older.

Luckily, there are several easy and effective ways to increase your metabolism, many of which involve making simple changes to your diet and lifestyle.

Factors That Affect Metabolism

As we mentioned, several factors can affect your metabolism. These include:

  1. Age – First on the list affecting our metabolism is age. As we age, our metabolism naturally slows down. This is due to several factors, including a decrease in muscle mass and a decrease in hormones that help to regulate metabolism.
  2. Sex – Generally speaking, men have a higher metabolism than women due to their higher muscle mass. However, other factors, such as body fat percentage and activity level, can affect metabolisms.
  3. Body Fat Percentage – People with a higher rate of body fat tend to have a lower metabolism than those with less body fat. This is because muscle tissue burns more calories than fat tissue.
  4. Muscle Mass – As mentioned earlier, muscle tissue burns more calories than fat tissue, so people with more muscle mass tend to have a higher metabolism.
  5. Activity Level – Another factor that could affect one’s metabolism is their activity level. The more active you are, the higher your metabolism will be. This is because physical activity requires your body to burn more calories. So make sure to get that exercise you need if you want some boost!
  6. Genetics – Lastly, some people are born with a naturally high metabolism, while others have to work a little harder to get their engines going. However, there are ways to increase your metabolism, regardless of genetics. Let’s take a look at them below.

Tips to Boost Metabolism


One of the most effective ways to increase your metabolism is to exercise regularly. This has been one of the most used tips when individuals want to improve their metabolism speed.

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Cardio exercises such as running, biking, and swimming effectively boost metabolism. Strength training is also beneficial for increasing muscle mass, which can help to improve your metabolism.

Drink Lots of Water

Drinking plenty of water is another easy way to boost your metabolism . Aim to drink eight glasses of water per day or more if you are active or live in a hot climate.

Water helps to flush toxins out of your body and keep everything running smoothly. Not only is it beneficial for your metabolism, but it also keeps your overall health in check.

Eat Plenty of Protein

Protein is essential for building and maintaining muscle mass. Eating plenty of protein-rich foods such as chicken, fish, tofu, legumes, and eggs can help to increase your metabolism.

Eat Smaller, More Frequent Meals

Eating smaller meals more frequently throughout the day can help to boost your metabolism. This only means you can eat all the food you have been craving, but it is better to eat them between short intervals, in small amounts. The reason is that your body has to work harder to digest food, which requires energy and burns calories.

Eat Enough Calories

It may seem counterintuitive, but eating enough calories is essential for increasing your metabolism. If you don’t eat enough calories, your body will go into starvation mode and hold on to calories instead of burning them.

Add Spice to Your Meals

Adding spice to your meals can help to increase your metabolism. Spicy foods contain a compound called capsaicin, which has been shown to boost metabolism.

Moreover, capsaicin has also been shown to reduce appetite and promote fullness, which can help you eat less overall. Just be sure to start slowly if you’re not used to eating spicy foods.

Drink Green Tea

Green tea is a great way to increase your metabolism. This is because green tea contains caffeine and antioxidants, which can help to boost your metabolism.

Have Coffee

If you love having your coffee every day, then you’re in luck! Coffee is another great way to increase your metabolism if taken in moderation. Caffeine not only gives you the energy boost you need for the day but caffeine also helps to stimulate the nervous system and promotes fat burning.

Avoid Crash Diets

Crash diets are not only ineffective, but they can also be dangerous. Accordingly, crash diets can cause your metabolism to slow down, which can lead to weight gain. Instead of crash dieting, focus on healthy ways to keep your body healthy and fit.

Get Enough Sleep

Getting enough sleep is essential for overall body wellness and health and can also help to boost your metabolism. This is because sleep helps to regulate hormones that are responsible for metabolism.

Additionally, when well-rested, you have more energy to be active and burn more calories. Aim for seven to eight hours of sleep per night.

Manage Stress

Chronic stress can lead to weight gain and a slower metabolism. When you’re stressed, your body releases the hormone cortisol, which can cause your body to store more fat.

To avoid this, try to find ways to manage your stress levels. This can include exercise, meditation, and deep breathing exercises.


Q: What is metabolism?

A: Metabolism is the process by which your body converts food into energy.

Q: What factors affect metabolism?

A: Metabolism is affected by various factors, including age, sex, body fat, muscle mass, activity level, and genetics.

Q: How can I increase my metabolism?

A: There are several easy and effective ways to increase your metabolism, including exercising, drinking plenty of water, eating protein-rich foods, eating smaller meals more frequently, adding spice to your meals, and getting enough sleep.

Q: What are the benefits of increasing my metabolism?

A: The benefits of increasing your metabolism include weight loss, increased energy levels, improved digestion, and reduced disease risk.

Q: How long does it take to speed up metabolism?

A: Metabolism can be increased in a matter of days or weeks. However, it may take longer to see the full effects.

Q: Are there any risks associated with increasing my metabolism?

A: Crash diets are the only real risks associated with increasing your metabolism. Crash diets can cause your metabolism to slow down, which can lead to several health complications. 


By making these simple yet effective changes to your routine, you can help increase your metabolism and improve your overall health. Having a higher metabolism does not only help you lose more weight but also provides you with more energy and reduces your risk for some chronic diseases. So, why don’t you give it a try?

Cynthia Harper

I’m Cynthia Harper, along with my two wonderful kids, Gian and Nellie, we’re living our best life here at the Evergreen State of Washington! And together, we are Health Fit Advice! I’ve dedicated myself to giving my kids the best life, and through that dedication, I learned about everything health under the sun!

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