How to Increase Your Metabolism

Co-authored by Marjan Mahallati, RHN, AADP and Janice Tieperman

Last Updated: March 4, 2023 References Approved

You’ve probably heard the rumor that a metabolism boost can help you shed a few pounds. Not all experts agree that people can actually change their metabolism; however, if you’d still like to give this weight loss method a try, there are several options out there.

Here are 9 different ways you can start boosting your metabolism today.

1

Stand up once every 30 minutes.

Standing can tone your muscles and increase your metabolism. Try to switch between sitting and standing every 30 minutes. Believe it or not, low-intensity activities, like standing, play an important role in your metabolism.^{[1]
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- You might switch to a standing desk at work, or take plenty of standing breaks throughout the day.

2

Do some strength-training.

Studies show that building muscle may help boost your metabolism.^{[2]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} From a scientific standpoint, muscle burns over twice as many calories as fat; therefore, the more muscle you have, the more calories you’ll burn in the long run. Add some compound exercises to your strength-training routine—these are exercises that work multiple muscle groups.^{[3]
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- Deadlifts, lunges, bench presses, squats, and shoulder presses are all great strength-training exercises to try.

3

Try high-intensity workouts.

High-intensity interval training may boost your metabolism after the workout.^{[4]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} To get started, do a high-intensity activity, like sprinting, biking, or swimming, for at least 20 seconds. Do the exercise at full intensity, and then take a short break. Cycle through exercising and resting in short bursts to really get the most out of a HIIT workout.^{[5]
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- For instance, you might do 20 seconds of a reverse lunge and 10 seconds of push-ups. Then, you’d rest for 1 minute before doing another set.^{[6]
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- According to experts, traditional exercise like swimming or biking won’t increase your metabolism for very long once you’ve finished your workout.^{[7]
  X
  Trustworthy Source
  MedlinePlus
  Collection of medical information sourced from the US National Library of Medicine
  Go to source}

4

Eat whenever you feel hungry.

The number of meals you have isn't related to your metabolism. Follow a meal plan that meets your needs. If you’re worried about overeating, eating 6 small meals might be a good option for you. If you prefer eating in bigger portions, a 3-meal schedule might be the best choice.^{[8]
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Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}
- According to experts, athletes tend to do better with a small-portion meal plan spread throughout the day.

5

Enjoy protein-rich foods.

As you digest food, you actually burn calories in the process. Also known as the thermic effect of food (TEF), this calorie-burning process boosts your metabolism as your body breaks down food. Luckily, protein-rich foods amp up your metabolism even more than carb-rich or fatty foods.^{[9]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Beef, lamb, poultry, fish, and seafood are all great sources of protein.^{[10]
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  Research source}
- Beans, nuts, eggs, and dairy are other excellent protein options.

6

Drink lots of cold water.

Cold water can give your metabolism a quick boost. According to some studies, drinking 10 mL (0.35 imp fl oz; 0.34 fl oz) of water can boost your metabolism for about 40 minutes.^{[11]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Overall, experts recommend that women drink at least 11½ cups (2.7 L) of water each day, and men drink 15½ cups (3.7 L).^{[12]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

7

Do a breathing exercise.

Certain breathing techniques may boost your metabolism. Press a finger over your left nostril so it’s completely blocked off. Then, breathe in and out through your right nostril at least 25 times. Repeat this exercise about 4 times each day—according to some studies, this can soothe your nervous system and increase your metabolism.^{[13]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}

8

Sip on some caffeinated coffee.

Studies show that caffeinated coffee boosts your metabolism.^{[14]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Enjoy a cup of joe when you wake up in the morning—your metabolism might increase by around 10%.^{[15]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} In fact, some studies show that caffeinated coffee drinkers have a higher metabolism than decaf drinkers.^{[16]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- If you aren’t a coffee fan, green tea also has some metabolism-boosting benefits.^{[17]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

9

Snack on spicy food.

Capsaicin gives your metabolism a small boost. This is the ingredient in chili peppers that makes them so spicy.^{[18]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Spice up your meal plan with some chili-seasoned chicken wings, spicy guacamole, chili-glazed steak, or another spicy dish of your choice.
- Spicy food only boosts your metabolism for a short time. If you’re looking for a long-term solution, this might not be the best option for you.^{[19]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

Expert Q&A
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Question

How much water should I drink to boost my metabolism?

Marjan Mahallati, RHN, AADP
Registered Holistic Nutritionist
Marjan Mahallati is a Registered Holistic Nutritionist, board certified through the AADP (American Association of Drugless Practitioners) and a graduate of the Canadian School of Natural Nutrition. She is the owner of Let's Nutrition Weight Loss & Nutrition Center in Irvine, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. Marjan has over 15 years of experience in the weight loss industry and has empowered thousands of people to gain their health back and live their healthiest lives.

Marjan Mahallati, RHN, AADP

Registered Holistic Nutritionist

Expert Answer

Support wikiHow by unlocking this expert answer.

Make sure to drink half your weight in ounces of water per day. For example, if you weigh 160 pounds, you need to drink 80 ounces of water per day.
Question

What type of exercises should I do?

Marjan Mahallati, RHN, AADP
Registered Holistic Nutritionist
Marjan Mahallati is a Registered Holistic Nutritionist, board certified through the AADP (American Association of Drugless Practitioners) and a graduate of the Canadian School of Natural Nutrition. She is the owner of Let's Nutrition Weight Loss & Nutrition Center in Irvine, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. Marjan has over 15 years of experience in the weight loss industry and has empowered thousands of people to gain their health back and live their healthiest lives.

Marjan Mahallati, RHN, AADP

Registered Holistic Nutritionist

Expert Answer

Support wikiHow by unlocking this expert answer.

When it comes to exercise, do interval cardio exercises or HIIT (high-intensity interval training). Lift weights as well to gain muscle and burn more calories during other exercises.
Question

How can I boost my metabolism?

Marjan Mahallati, RHN, AADP
Registered Holistic Nutritionist
Marjan Mahallati is a Registered Holistic Nutritionist, board certified through the AADP (American Association of Drugless Practitioners) and a graduate of the Canadian School of Natural Nutrition. She is the owner of Let's Nutrition Weight Loss & Nutrition Center in Irvine, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. Marjan has over 15 years of experience in the weight loss industry and has empowered thousands of people to gain their health back and live their healthiest lives.

Marjan Mahallati, RHN, AADP

Registered Holistic Nutritionist

Expert Answer

Support wikiHow by unlocking this expert answer.

Make sure to drink plenty of water, eat protein at each meal, and exercise regularly. I recommend doing a combination of high-intensity interval training and strength training for the best results.