How to Increase Your Metabolism

PDF download Download Article
PDF download Download Article

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.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/29\/Increase-Your-Metabolism-Step-1-Version-7.jpg\/v4-460px-Increase-Your-Metabolism-Step-1-Version-7.jpg","bigUrl":"\/images\/thumb\/2\/29\/Increase-Your-Metabolism-Step-1-Version-7.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-1-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • You might switch to a standing desk at work, or take plenty of standing breaks throughout the day.
    2. Advertisement
2

Do some strength-training.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Increase-Your-Metabolism-Step-2-Version-6.jpg\/v4-460px-Increase-Your-Metabolism-Step-2-Version-6.jpg","bigUrl":"\/images\/thumb\/4\/4c\/Increase-Your-Metabolism-Step-2-Version-6.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-2-Version-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    [2] 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]
    • Deadlifts, lunges, bench presses, squats, and shoulder presses are all great strength-training exercises to try.
3

Try high-intensity workouts.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/63\/Increase-Your-Metabolism-Step-3-Version-7.jpg\/v4-460px-Increase-Your-Metabolism-Step-3-Version-7.jpg","bigUrl":"\/images\/thumb\/6\/63\/Increase-Your-Metabolism-Step-3-Version-7.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-3-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    [4] 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]
    • 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]
    • According to experts, traditional exercise like swimming or biking won’t increase your metabolism for very long once you’ve finished your workout. [7]
    2. Advertisement
4

Eat whenever you feel hungry.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0d\/Increase-Your-Metabolism-Step-4-Version-6.jpg\/v4-460px-Increase-Your-Metabolism-Step-4-Version-6.jpg","bigUrl":"\/images\/thumb\/0\/0d\/Increase-Your-Metabolism-Step-4-Version-6.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-4-Version-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • According to experts, athletes tend to do better with a small-portion meal plan spread throughout the day.
5

Enjoy protein-rich foods.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a6\/Increase-Your-Metabolism-Step-5-Version-7.jpg\/v4-460px-Increase-Your-Metabolism-Step-5-Version-7.jpg","bigUrl":"\/images\/thumb\/a\/a6\/Increase-Your-Metabolism-Step-5-Version-7.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-5-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • Beef, lamb, poultry, fish, and seafood are all great sources of protein. [10]
    • Beans, nuts, eggs, and dairy are other excellent protein options.
    2. Advertisement
6

Drink lots of cold water.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e0\/Increase-Your-Metabolism-Step-6-Version-7.jpg\/v4-460px-Increase-Your-Metabolism-Step-6-Version-7.jpg","bigUrl":"\/images\/thumb\/e\/e0\/Increase-Your-Metabolism-Step-6-Version-7.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-6-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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] 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]
7

Do a breathing exercise.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f7\/Increase-Your-Metabolism-Step-7-Version-7.jpg\/v4-460px-Increase-Your-Metabolism-Step-7-Version-7.jpg","bigUrl":"\/images\/thumb\/f\/f7\/Increase-Your-Metabolism-Step-7-Version-7.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-7-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    2. Advertisement
8

Sip on some caffeinated coffee.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/43\/Increase-Your-Metabolism-Step-8-Version-6.jpg\/v4-460px-Increase-Your-Metabolism-Step-8-Version-6.jpg","bigUrl":"\/images\/thumb\/4\/43\/Increase-Your-Metabolism-Step-8-Version-6.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-8-Version-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    [14] Enjoy a cup of joe when you wake up in the morning—your metabolism might increase by around 10%. [15] In fact, some studies show that caffeinated coffee drinkers have a higher metabolism than decaf drinkers. [16]
    • If you aren’t a coffee fan, green tea also has some metabolism-boosting benefits. [17]
9

Snack on spicy food.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ee\/Increase-Your-Metabolism-Step-9-Version-6.jpg\/v4-460px-Increase-Your-Metabolism-Step-9-Version-6.jpg","bigUrl":"\/images\/thumb\/e\/ee\/Increase-Your-Metabolism-Step-9-Version-6.jpg\/aid35488-v4-728px-Increase-Your-Metabolism-Step-9-Version-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    This is the ingredient in chili peppers that makes them so spicy. [18] 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]
    2. Advertisement


Expert Q&A

Search
Add New Question
  • 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). Marjan has over 15 years of experience in the weight loss industry and is the Owner of Let's Nutrition Weight Loss & Nutrition Center in Newport Beach, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. She graduated from the Canadian School of Natural Nutrition.
    Marjan Mahallati, RHN, AADP
    Registered Holistic Nutritionist
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 12 Helpful 6
  • 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). Marjan has over 15 years of experience in the weight loss industry and is the Owner of Let's Nutrition Weight Loss & Nutrition Center in Newport Beach, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. She graduated from the Canadian School of Natural Nutrition.
    Marjan Mahallati, RHN, AADP
    Registered Holistic Nutritionist
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 5 Helpful 5
  • 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). Marjan has over 15 years of experience in the weight loss industry and is the Owner of Let's Nutrition Weight Loss & Nutrition Center in Newport Beach, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. She graduated from the Canadian School of Natural Nutrition.
    Marjan Mahallati, RHN, AADP
    Registered Holistic Nutritionist
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 2 Helpful 7
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Video

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!

      You Might Also Like

      How to
      Get Rid of Chubby Hands: Lifestyle Changes & Exercises for Skinnier Fingers
      12 Signs You’re Burning Stomach Fat and How to Measure Progress
      How to
      Get Skinny
      How to
      Cut Weight for a Fight
      How to
      Lose "Skinny Fat"
      How to
      Lose Weight Overnight
      How to
      Lose 30 Pounds
      How to
      Lose Weight from Your Cheeks
      How to
      Lose 15 Pounds in 3 Weeks
      How to
      Burn 500 Calories
      How to
      Lose Weight from Your Face
      How to
      Lose Weight
      Advertisement

      References

      1. ↑ https://www.juststand.org/the-facts/
      2. ↑ https://pubmed.ncbi.nlm.nih.gov/2243122/
      3. ↑ https://www.self.com/story/how-much-does-strength-training-really-increase-metabolism
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/22710610/
      5. ↑ https://www.businessinsider.com/high-intensity-interval-training-for-beginners-2018-4
      6. ↑ https://www.self.com/gallery/beginner-hiit-workout
      7. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      8. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      9. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
      1. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/protein
      2. ↑ https://pubmed.ncbi.nlm.nih.gov/21750519/
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/8063359/
      5. ↑ https://pubmed.ncbi.nlm.nih.gov/2912010/
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/2912010/
      7. ↑ https://pubmed.ncbi.nlm.nih.gov/16580033/
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/
      9. ↑ https://pubmed.ncbi.nlm.nih.gov/16580033/
      10. ↑ https://health.clevelandclinic.org/can-you-boost-your-metabolism-for-weight-loss/

      About This Article

      Article Summary X

      To increase your metabolism, eat small, frequent meals throughout the day. You should also include plenty of lean protein in your diet, like turkey, fish, or eggs, since your body uses more energy to digest these foods. If you enjoy spicy foods, add red pepper flakes or hot sauce to your favorite dish, since spice can help increase your metabolism. Along with these dietary changes, try to do around 30 minutes of aerobic exercise, like jogging or walking, each day, which will elevate your metabolism. Throughout the day, aim to drink more water, which has been shown to increase your metabolism by up to 40 percent. For tips from our Dietary co-author, including how to estimate your resting metabolic rate, keep reading!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 4,303,352 times.

      Reader Success Stories

      • Tricia Bruce

        Mar 5, 2018

        "Basically explaining in detail about metabolism. I had a high one, and now after major surgery I have a low one. ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement