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6 ways to speed up your metabolism

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Boosting your metabolism can lead to more energy, weight loss, and overall improved health. From dietary changes to lifestyle habits, this guide can help you rev up your metabolic rate.
Medically reviewed by Madeline Knott, MD
Written by Charlotte Parker
Updated on

The term “metabolism” refers to the chemical processes that occur within our bodies to maintain life. These processes allow us to grow, reproduce, repair damage, and respond to our environment. Everybody’s metabolism works at a different speed.

A faster metabolism can help you burn more calories, leading to weight loss and increased energy levels for some people. Several natural and medical ways can help boost your metabolism, and you may see some of these benefits.

1. Diet

A young adult running through a field, representing a way to boost your metabolism.
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What you eat plays a significant role in your metabolic rate. You can help increase your metabolism by:

  • Eating protein-rich foods: Consuming protein can give your metabolism a slight boost by inducing the thermic effect of food (TEF), which is the energy required to digest, absorb, and process nutrients. Foods like fish, lean meats, eggs, and legumes are excellent sources of protein. But high animal protein diets significantly increase your risk of heart disease and cancer, especially if you are over 50 years old.
  • Increasing your fasting window: Your fasting window is the length of time between the time of your last meal of the day and your first meal of the next day. Increasing the length of this time — known as intermittent fasting — without missing breakfast stimulates fat metabolism. Avoid skipping meals, though, as this can slow down your metabolism.
  • Adding spices: Garlic and chili can boost your metabolism. Adding some spice to your meals might help.
  • Drinking green tea: Studies show that green tea can increase fat metabolism, helping you lose weight.

2. Supplements

While getting nutrients from whole foods is the gold standard, certain supplements can support and enhance metabolic processes:

  • Caffeine (supplements like green tea extract): A natural stimulant, caffeine may temporarily boost metabolism and increase energy expenditure. It’s also present in coffee, tea, and many energy drinks. You can buy it over the counter as a supplement, but be careful it doesn’t interfere with any other medications you take. Also, take care not to have too much caffeine in a day as this may lead to side effects like palpitations and insomnia.
  • Iron, zinc, and selenium: These essential minerals are important for your metabolism. A 2023 study found that combining zinc and selenium supplementation may be able to increase your resting metabolic rate (RMR) by over 22%. While these minerals are crucial for those with deficiencies, supplementation in people without deficiencies might not necessarily “boost” their metabolism beyond average levels.
  • L-carnitine: Carnitine is a substance that helps our cells use fat for energy by moving it into a special part of the cell, where it turns into fuel. However, the evidence regarding its effectiveness in boosting metabolism for already healthy people is lacking.

Before starting any supplement, talk with a healthcare professional — especially if you take other medications.

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3. Exercise

Physical activity is a surefire way to boost your metabolism. Here’s how:

  • Aerobic exercise: Cardio workouts like running or swimming can boost your metabolism even after you’ve stopped exercising.
  • Strength training: Muscle is more metabolically active than fat. Increasing your muscle mass through weightlifting or resistance training can boost your RMR.
  • High intensity interval training (HIIT): This involves short bursts of intense activity followed by rest or low intensity exercise. HIIT can help you burn more calories in less time and boost your metabolism post-workout.

It is important to contact a healthcare professional before starting a new exercise plan, especially if you have underlying health conditions.

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4. Hydration

Water is a metabolic booster. Drinking enough water can increase your metabolic rate. Cold water might be especially effective as the body uses energy to heat it to body temperature.

5. Reduce stress

Persistent stress can have a profound effect on your body’s metabolic processes. When you are stressed, your body releases the hormone cortisol, which can lead to a slowed metabolism and weight gain. Here’s how you can help manage stress and reduce your risk of metabolic syndrome:

  • Practicing meditation, mindfulness, and breathing exercises: Regularly meditating or practicing mindfulness, even for a few minutes a day, can help calm your mind and reduce cortisol levels.
  • Getting quality sleep: Ensuring you get 7–9 hours of restorative sleep each night can help. Sleep deprivation leads to increased cortisol levels and a sluggish metabolism.
  • Staying connected: Engaging in social activities and maintaining close personal ties with friends and family can act as a buffer against stress.

6. Medications

Some people seek medical interventions to enhance their metabolic rate for various reasons. Although many medications have a secondary effect on your metabolism, here are some medications that a doctor might prescribe to boost your metabolic rate:

  • Levothyroxine: Levothyroxine (Levoxyl) helps treat hypothyroidism. An underactive thyroid can slow metabolism, and replacing the deficient thyroid hormone can bring metabolism back to its baseline.
  • Liraglutide: At higher doses, liraglutide (Saxenda) has approval by the Food and Drug Administration (FDA) for weight loss. It mimics a hormone in the intestines, reducing appetite and increasing metabolism.
  • Phentermine: Used short-term for weight loss, phentermine (Adipex-P) can help suppress appetite and increase metabolism.

It is essential to talk with a healthcare professional before starting any medication. They can advise on potential side effects and interactions with other drugs, and they can help monitor your overall health.

It is important to know that while medications can offer benefits, they also come with risks. Making an informed decision in collaboration with a healthcare professional ensures the benefits outweigh the potential drawbacks.

If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.

Summary

There are various ways you can help boost your metabolism. These include a mix of making dietary changes, taking regular exercise, staying hydrated, managing stress, and, if necessary, taking medications.

Everyone’s body is different, so what works for one person might not work for another. It’s important to find what works for you and to talk with a healthcare professional when considering supplements or medications.

Download the free Optum Perks Discount Card to save up to 80% on some prescription medications.

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