How to Increase Your Metabolism

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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.

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  1. 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.
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2

Do some strength-training.

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  1. [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.

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  1. [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]
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4

Eat whenever you feel hungry.

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  1. 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.

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  1. 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.
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6

Drink lots of cold water.

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  1. 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.

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  1. 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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8

Sip on some caffeinated coffee.

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  1. [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.

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  1. 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]
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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). 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.
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    Not Helpful 13 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
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    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
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    Not Helpful 2 Helpful 7
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      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!

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