How To Increase Your Metabolism In 5 Steps

Food, Nutrition, Expert Advice

By: // October 23, 2017

If you’ve ever had a hard time losing weight, you’ve probably wondered if a slow metabolism is to blame. After all, you eat a healthy diet and get plenty of exercise, so why aren’t results showing on the scale? Don’t worry. Your sluggish metabolism isn’t set in stone. Women often find they can boost their metabolism with simple changes to their body composition, sleep habits, hormone levels, eating frequency or daily activity levels. In this article we’ll show you how to increase your metabolism in five simple steps; but first, let’s take a look at how your metabolism works in the first place.

How Does My Metabolism Work?

Understanding how your metabolism works is the first step to changing it. Your metabolism isn’t a switch or a dial that that can be adjusted with any single lifestyle change. Instead, it’s a series of complex processes that happen inside your body to turn food into energy so your cells can function properly.

A person with a “fast” metabolism is someone who needs more energy and therefore burns more calories at rest and throughout the day. Someone with a “slow” metabolism burns fewer calories at rest and during the day. Because your metabolism isn’t one process, but rather a series of interconnected processes, there are many different reasons that your metabolism might be “fast” or “slow.”

Age, gender, body size (height and bone structure) and family history can influence your metabolism, but these are things you can’t change. Fortunately, there are things you can change to boost your metabolism and reach your goal weight.

How To Increase Your Metabolism In 5 Steps

So how do you turn up the heat on your metabolism to burn more calories? Here are five steps you can use to increase your metabolism and get your calorie-burning machine working more efficiently.

1. Gain Muscle

If you’re just shedding pounds without putting on any muscle, you might be doing your metabolism more harm than good. Why? Believe it or not, weight loss causes your metabolism to slow down. Studies have shown that people who gain and then lose weight burn fewer calories than people who never put on weight in the first place. Your goal should be to gain muscle as you slim down. By improving your body composition, you can improve your metabolism. Try to do strength training workouts at least 2-3 times per week to beef up your muscle mass. Then be sure to eat plenty of lean protein at meal time to help build and maintain strong muscles.

Also, avoid yo-yo dieting and quick weight loss programs that cause your weight to bounce up and down. The damage it does to your metabolism isn’t worth it.

Related: How To Increase Your Metabolism After Age 30

2. Eat Smaller Meals More Frequently

Woman sitting on floor with banana and juice

Not eating often enough can cause your metabolism to slow down slightly. Some experts call the condition “starvation mode.” But this is a tricky metabolic problem to fix because researchers also know that increased eating episodes can cause you to eat too many calories during the day. So how do you find the right balance for a healthy metabolism? Eat often enough to avoid getting overly hungry and binge eating. Many dieters find that eating small meals every 2-3 hours is helpful. But measure your food portions to make sure that you’re not eating too much. If you are trying to lose weight, make sure you reach a calorie deficit every day regardless of the number of times you eat.

3. Stop Sedentary Behavior

Sure you work out, but what do you do during the hours that you’re not at the gym? NEAT, or Non-Exercise Activity Thermogenesis, is a fancy word that scientists use to describe the calories you burn during your non-workout hours. NEAT plays a big role in your metabolism. In fact, scientists say that it can be responsible for up to 30% of your total daily calorie burn. When you boost your NEAT, you can speed up your metabolism by up to one third! So how do you do that? Banish sedentary behavior from your day. Reduce the number of hours that you watch television, sit on your computer or even sit at your desk.

A good way to go about this is to target 1-2 sedentary behaviors each week and replace them with active habits. Walk while you chat on the phone. Fold laundry while you watch the morning news. Stretch while you sit at your desk. Even fidgeting burns more calories than sitting still! Invest in a fitness tracker. Brands like Fitbit provide users with a dashboard that allows you to see when your lazy hours are likely to occur. Study the patterns for a few weeks and then put a plan in place to move more during those targeted hours.

4. Get At Least 7-8 Hours of Sleep

You might imagine that getting less sleep can make your metabolism more sluggish, and it might. But some researchers have found that you may burn up to 5 percent more calories when you struggle to stay awake after a poor night’s rest. But here’s the problem: most of us overeat to make up for the energy dip. That’s because two key hormones, leptin and ghrelin, get thrown out of whack when you’re sleep deprived.

woman sleeping

These hunger hormones can make you crave salty or sweet food and be more prone to overeating to maintain steady energy. That’s why it’s so important to create a bedtime routine that encourages 7-8 hours of sleep most nights. Charge electronic devices away from your bed, avoid nighttime computer work and try not to get into bed until it’s time to shut your eyes.

5. Regulate Your Hormones

Hormone levels play a big role in your your metabolism. Thyroid hormones can change your metabolic rate. Hunger hormones like ghrelin and leptin can influence how much you eat during the day. And the stress hormone cortisol can change where the excess calories are stored. Make it a priority to learn how to balance your hormones. One of the best ways to do that? Focus on activities that promote calm and reduce stress in your life. Activities like meditation and mind/body classes can boost leptin and reduce cortisol to healthy levels.

Hormone levels will change during your childbearing years, throughout the stressful career-building stage, into menopause, and beyond. Connect with your doctor and ask for help testing and regulating your hormones if you feel that your levels are off.

So there you have it! While your metabolism depends on many factors, there are five lifestyle changes you can make to speed it up so you’re burning more calories—even at rest.

A slow metabolism can be caused by many things; learn what's slowing yours down here.

READ THIS NEXT: Start Doing This One Thing Today To Boost Your Metabolism


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on May 31, 2018 at 8:42 AM Reply

What are your thoughts on the latest craze of Intermittent Fasting? I did this for about 6 weeks and felt like I lost muscle. Now I’m just doing 12-13 hours and go 6:30 pm- 8:00 am. Something that feels more natural. I work out early am and do muscle training 5-6 days/week and HIIT 2x/ week. I also have low T3 thyroid. Have celiac gene. I eat low carb/higher fat also, no grains. Feel like I’m stuck a bit. Been wondering if I should go back to longer daily fasts if 16 hours and skipping breakfast. I just don’t want to lose the muscle. I’ve heard mixed reviews with IF especially with women. Any advice and thoughts would be great! Thanks so much!

on November 9, 2017 at 8:04 PM Reply

I'm a pear shaped teen who's been really struggling with weight loss. I want to lose weight fast but realistic fast, i did some research telling me how pear shapes aren't really supposed to lose weight or it's harder for them so i don't know what to really do.

    on November 10, 2017 at 9:46 AM Reply

    Hi Arriel - I have not heard anything about "pear shaped" individuals not being able to lose weight. Weight loss can be a long and difficult process but your shape is not the determining factor. We have several articles on our site about weight loss. Just type "weight loss" in the search bar and a lot of options will come up.

on March 21, 2017 at 3:24 AM Reply

Thank you very much for all the good information you gave me re Metabolism. I really appreciate it. For my age I am very active but I want to keep my figure as it is.

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