How To Increase Metabolism: 7 Easy Ways

There are many benefits to having a high metabolism. You burn more calories at rest, during exercise, weight is easier to come off and stay off, and energy levels tend to be higher. If you’re looking at how to increase your metabolism, there are countless methods available, with some offering better results than others.

That said, whether you read it in a book or online or watch gurus on the internet, there is a lot of misguided advice out there, so it is worth sticking to what works.

This article comes without the fluff and gives you seven easy ways to boost your metabolism, starting today.

1. Exercise

Woman doing plank

Whether you’re new to physical activity or a seasoned veteran, there are many benefits to working out.

Exercise is, without a doubt, the most effective way to increase your metabolism.

Not only does a workout packed with intensity spike your metabolism for hours post-session, partaking in resistance training that builds muscle is ideal for creating long-term metabolism-boosting effects like improving your basal metabolic rate and weight loss.

Even if you are a complete newbie to working out, don’t worry.

Beginner-level workouts are enough so that the body burns calories, improves your health, and builds strength and muscle mass without the need to go hell for leather.

2. Get Moving at Home

vacuuming at home

Who would have thought that some household chores can have as much benefit as a traditional workout?

Well, if you modify the way you do them to get the heart rate up by putting enough effort into them, you can, without a doubt, increase your metabolism while cleaning the house.

Some easy ways to boost the metabolism at home are to get some steps in while you’re chatting on the phone, work on your laptop standing up to prevent being seated for long periods, and take additional trips up the stairs on purpose.

Not only are these simple ways to increase the metabolism, but they also help reduce hip and glute pain from being sat inactive for extended amounts of time.

3. Be Consistent

Be consistent

Avoid quick fix, heavily regulated diets in an attempt to lose weight quickly because they will without a doubt trigger cortisol, the “stress hormone.”

Cortisol not only makes your energy levels non-existent, but it also loves to eat muscle, so the next time you feel the urge to lose weight quickly, remember this.

Although crash diets get the weight off in a rapid manner, they can cause your metabolism and weight to yo-yo, which is not optimal for your health.

4. Be Smart With Your Food

Eat Smart

Metabolism-boosting foods” help you burn more calories, but don’t get too excited as the amount burned is minuscule.

TEF (Thermic effect of food) is the process of chewing, digesting, and storing food, and the process does require the body to burn calories.

However, it would be best not to overestimate TEF’s contribution to burning calories for weight loss purposes.

It only makes up around five to ten percent of daily calorie expenditure, which is very little.

The chewing and breaking down of fiber makes your body work harder. Similarly, digesting foods that contain protein pushes the body to work harder, too.

An easy way to achieve a slight boost in body temperature to burn more calories is to add spice to your food or eat spicy food. Although beneficial, it will not produce groundbreaking results.

When you eat more than your body requires, you will gain weight, which occurs when people overeat in fear of entering into “Starvation mode.”

Eating a diet consisting of plenty of lean protein and fiber-rich foods allows you to be fuller for longer and reduces cravings, which means the itch to overeat is significantly reduced. You can get all these nutritious foods from supermarkets such as Aldi and Kroger, etc.

Hunger and thirst signals are highly similar, so remain mindful that you may not be ready to eat at that time.

When you are not in tune with your internal hunger cues, it can cause boredom eating, which inevitably leads to fat gain.

5. Micronutrients Are a Must


Common sense tells us that following a healthy diet and exercise plan can prevent specific health issues like heart disease, weight gain, and diabetes, but workouts and a healthy diet plan can get left by the wayside when the stresses and strains of life get on top of us.

Although we get adequate vitamins and minerals from having a varied diet, it’s sometimes worth increasing your intake with supplements, as specific vitamins and minerals are known to assist a healthy metabolism.

Vitamin C, D, and E are paramount for a healthy metabolism; however, vitamin D plays a significant role in preventing metabolic syndrome, considering we live in a country where we are not blessed with the sun for most of the year.

For this reason, in my opinion, it is worth supplementing vitamin D daily, irrespective of whether your diet is varied and balanced.

6. Use Work To Increase Metabolism

office exercise

If you’re trying to lose weight, never sleep on the importance of ramping your metabolism up at work, especially since that, for most people, their job takes up a substantial part of their day.

A way to increase metabolism at your job is to schedule mini-breaks and move more, especially if you’re sedentary.

Not only are you more successful at losing weight when you move regularly, but it also enhances your concentration levels, which has a knock-on effect for increasing productiveness, so a win-win!

Be organized by preparing a healthy meal for lunch packed with protein and other metabolism-boosting ingredients. Say no to high sugar treats that get passed around the office, as the only thing they provide you with is an increased sluggishness.

If you’re feeling at a loose end, then go and grab a 5-minute walk to resist the urge to boredom eat, especially if you aren’t even hungry.

7. Morning Stretch

Morning Stretch

A good old-fashioned stretch is a fantastic way to start your day.

Not only is it superb for blood flow, but it can also become a beneficial habit for your mind and well-being by doing it daily.

To help kick-start your day, ensure you focus on your sleep hygiene and getting enough sleep the night before.

The higher the quality, the greater the weight loss success, not to mention it will support you through your busy day by providing you with plenty of energy.

Opt to wear clothing that is comfortable and makes you feel good. You may be surprised to learn that your choice of clothes can influence what you decide to eat and how you move that day.


Start increasing your daily activity by exercising more or changing your approach to how you do housework, as it can benefit your metabolism and overall health and well-being.

The body is competent, so learn to work with it, not against it. There are plenty of “magic” pills and potions advertised everywhere promising to be the be-all-and-end-all, but I suggest leaving them alone as they can do more harm than good.

Finally, opt for foods that maximize your metabolism and provide you with an excellent, consistent release of energy.

About the author

Chris Jones

I'm Chris. I have a vast interest in all things relating to health, wellness, exercise, and nutrition. I also love to improve my mindset and learn how to increase my productivity. If you'd like to say hello or ask me a question, please visit my contact page, and I'd be glad to hear from you. Alternatively, you can find me on Twitter (@liveliftlife).

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