How To Boost Your Metabolism: 20 Habits To Try

How To Boost Your Metabolism: 20 Habits To Try

Boosting your metabolism is not just about burning calories faster; it's about optimizing your body's efficiency and overall health. Whether you're looking to lose weight, increase your energy levels, or simply improve your well-being, these 20 habits can help you get there. Let's dive in!

1. Stay Hydrated

Drinking water is crucial for human metabolism, as dehydration can slow down your metabolic rate. Aim to drink at least 8 glasses of water a day. Water is essential for almost every bodily function, including the processes that help your body burn calories.

2. Eat Plenty of Protein

Protein requires more energy to digest compared to fats and carbohydrates, thereby increasing your metabolic rate. Include lean meats, beans, and nuts in your diet. Protein is not only essential for muscle repair and growth, but it also helps you feel fuller longer, reducing overall calorie intake from overeating.

3. Exercise Regularly

Incorporate both aerobic and anaerobic exercises into your routine. Activities like running, swimming, and weight lifting can significantly boost your metabolism. High-Intensity Interval Training (HIIT) is particularly effective because it keeps your body burning calories long after you've finished exercising.

4. Get Enough Sleep

Lack of sleep can disrupt your body's natural metabolic processes. Ensure you get 7-9 hours of quality sleep every night. Poor sleep is linked to an increase in appetite and cravings (amongst other negative health side effects), making it harder to stick to a healthy diet and maintain a healthy weight.

5. Drink Green Tea

Green tea is known to enhance fat burning and improve metabolic rate. It contains caffeine and antioxidants that provide an extra energy boost. Oolong tea is another great option as it can also help increase metabolism and promote fat loss.

6. Eat Small, Frequent Meals

Instead of three large meals, try eating smaller, more frequent meals throughout the day. This can keep your metabolism active. Frequent eating prevents your body from going into 'starvation mode', where it conserves energy and slows down metabolism.

7. Build Muscle

Muscle burns more calories than fat. Strength training exercises can help build muscle mass and increase your resting metabolic rate. The more muscle you have, the more calories your body burns at rest, helping to maintain a healthy weight.

8. Stay Active Throughout the Day

Avoid long periods of inactivity. Simple activities like standing up, walking around, and stretching can keep your metabolism going. Even small movements can add up to significant calorie expenditure over the course of a day. Consider setting an alarm every hour to simply stand up!

9. Eat Spicy Foods

Spicy foods contain capsaicin, which can temporarily boost your metabolic rate. Add some chili peppers or spice to your meals for an extra kick. Spicy foods can also increase your body temperature, which then requires bodily energy (calories) to regulate, thus boosting metabolism.

10. Drink Coffee

The caffeine in coffee can increase your metabolism and help you burn fat. Just be mindful of the sugar and cream you add to it. Caffeine stimulates the central nervous system, increasing heart rate and boosting metabolic rate.

11. Avoid Crash Diets

Severely restricting your calorie intake can lower your metabolism. Opt for a balanced diet that provides enough calories to keep your body functioning properly. Crash diets can lead to muscle loss, which slows down metabolism over time.

12. Eat Enough Calories

Undereating can cause your metabolism to slow down as your body tries to conserve energy. Make sure you eat enough to support your activity level and metabolic needs. It’s important to balance calorie intake with energy expenditure to maintain a healthy metabolism.

13. Stay Cool

Being in a cooler environment can make your body work harder to maintain its temperature, which can increase your metabolic rate. Try lowering the thermostat slightly. The body burns calories to generate heat and maintain its core temperature.

14. Laugh More

Laughter can increase your heart rate and energy expenditure by up to 20% from its baseline, giving your metabolism a little boost. Incorporating fun and humor into your daily life can be a simple way to enhance your metabolic rate.

15. Supplement Wisely

Consider supplements that support metabolic health. For instance, Mimio's Daily Biomimetic Cell Care can help enhance your metabolism naturally by activating your body's regenerative abilities. Supplements can fill nutritional gaps in your diet and support overall metabolic function. Always consult a medical professional prior to starting a new supplement routine.

Additional Tips to Boost Your Metabolism

16. Incorporate Varied Workouts

We’ve already established that exercise is key to metabolism. Another way to make the exercise more effective is to regularly switch up the type of exercise. High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by rest periods. If you do HIIT one day, consider a swim or a bike ride the next. Muscle memory and confusion are great contributors to metabolism improvements. 

17. Practice Intermittent Fasting

Intermittent fasting can help regulate your metabolism by cycling between periods of eating and fasting. It can improve insulin sensitivity and support weight loss by allowing your body to use stored fat for energy. Different methods include the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.

18. Understand Your Genetics

Your genetic makeup can influence your metabolism. While you can't change your genetics, understanding your body's natural tendencies can help you tailor your diet and exercise routine to optimize your metabolic rate. Genetic testing can provide insights into how your body processes different foods and nutrients.

19. Stay Mindful of Age-Related Changes

As you age, your metabolism naturally slows down. To combat this, stay active, eat a balanced diet, and continue to engage in muscle-strengthening exercises. Adjusting your lifestyle to accommodate age-related metabolic changes can help maintain a healthy weight and energy levels.

20. Manage Stress Levels

Chronic stress can negatively impact your metabolism by increasing cortisol levels, which can lead to weight gain and metabolic slowdown. Practices like meditation, yoga, and deep-breathing exercises can help manage stress and support a healthy metabolism.

Why Metabolism Matters

Your metabolism affects how your body uses energy and burns calories. By adopting habits that have a positive impact on your metabolism, you can help optimize your metabolic rate, leading to improved energy levels, weight management, and overall health. Remember, a balanced diet and regular exercise are key components of a healthy metabolism.


Boosting your metabolism involves a combination of dietary choices, physical activity, and lifestyle habits. By incorporating even some of these 20 habits into your daily routine, you can enhance your metabolism and support your overall health and well-being. Remember, small changes can lead to significant improvements over time. Happy boosting!

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As a nutrition researcher, I've always been fascinated by the extraordinary ability of fasting to extend lifespan and activate our body's natural ability to heal itself. But while the health benefits of fasting are remarkable, it can be a hard lifestyle to maintain long term and its not safe for many people.

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University of California, Davis
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Nutritional Biochemistry

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