Weight Management Weight Loss 5 Ways to Boost Your Metabolism By Malia Frey, M.A., ACE-CHC, CPT Malia Frey, M.A., ACE-CHC, CPT Facebook LinkedIn Twitter Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Updated on August 17, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Anisha Shah, MD Medically reviewed by Anisha Shah, MD LinkedIn Anisha Shah, MD, is a board-certified internist, interventional cardiologist, and fellow of the American College of Cardiology. Learn about our Medical Review Board Print There are many different ways to increase your metabolism, but some methods work better than others. Believe it or not, common metabolism tricks may lead to weight gain. Instead of wasting time with misguided advice, stick to what works. We'll help you sort through the science with our five effective metabolism-boosting strategies to incorporate into your daily life. Natural Ways to Boost Metabolism 1 Start Early Blend Images / Peter Dressel / Getty Images Start your day by getting a good night's sleep the night before. Sleep that's of adequate duration and higher quality is associated with a greater chance of losing weight successfully. It will ensure that you have plenty of energy for your busy schedule. Greet the day with a morning stretch before breakfast to focus your mind on your health and well-being. Something as basic as what you wear can influence your subsequent food and movement choices throughout the rest of the day. Choose comfortable clothing that you feel good in. Flexible attire that allows for freedom of motion will enable you to be active as opportunities arise. 2 Boost Metabolism at Work Westend61 / Getty Images For many people, work takes up a significant portion of the day. Don't discount the importance of keeping your metabolism up at work, especially if you hope to burn enough calories to lose weight. How can you rev your metabolism on the job? If you work a sedentary job, scheduling mini-activity breaks throughout the day will get you out of your chair and moving more. Regular movement is not only helpful for weight loss, but also for boosting your productivity and ability to concentrate on the task at hand. For lunch, be sure to plan a nutritious meal full of protein and other metabolism-boosting ingredients. Be mindful of your snacking habits by skipping the high-sugar bars and treats that can leave you feeling sluggish. If you're not hungry, resist the urge to snack out of boredom. Consider a five-minute walking break instead. 3 Move More at Home Sofie Delauw / Getty Images Did you know that you can boost your metabolism while you clean your house? Modify the way that you carry out household chores to increase your range of motion and bump up your heart rate. Depending on how much effort you put in, some housecleaning routines can be just as beneficial as a traditional workout. Simple changes at home can also help you reduce overeating while infusing more activity into your daily life. Take an extra trip up the stairs, pace around while you chat on the phone, or stand while you work on your laptop to prevent your body from staying sedentary for extended periods. 4 Eat Smart Westend61 / Getty Images You may have heard that certain foods help you burn more calories. Although this is technically true, "metabolism-boosting foods" don't burn as much as you may think. The process of chewing, digesting, and storing food requires your body to burn calories. Scientists call this the thermic effect of food or TEF. It makes up only about 5% to 10% of daily calorie expenditure, so it's important not to overestimate TEF's benefits for weight loss. Foods with protein are more difficult to digest and support the growth of muscle mass, especially if you strength train. Your body also has to work harder to chew and break down fiber. Spicing up your food is another way to slightly boost body temperature to burn more calories. The popular strategy of eating frequently to avoid "starvation mode" may cause weight gain, especially if you end up eating more than your body needs. Combining protein and fiber-rich foods curbs hunger cravings for hours after eating, which reduces the urge to overeat. Listen to your internal hunger cues to differentiate between true hunger and emotional or mindless eating. 5 Exercise Guido Mieth / Getty Images Exercise is arguably the most effective way to change your metabolism. An intense workout program revs up your metabolic engine for hours following a session. Even if you're new to physical activity, there are lots of benefits to gain by working out as a beginner. Resistance training that builds muscle is particularly helpful for long-term metabolism-boosting effects. Even beginner-level workouts build strength, burn calories, and improve your health. If you are not ready for vigorous exercise, there's no reason to shy away from a more low-key workout program. A Word From Verywell Bumping up your daily activity level can benefit both your metabolism and your overall health and well-being. Start by moving more throughout the day, either through mini exercise sessions or by simply changing the way you do housework. Choose foods that give you sustained energy to maximize your metabolism. Unless prescribed by your doctor, watch out for metabolism-boosting pills and potions that promise to work miracles. Learning to work with your body, instead of against it, is the key to finding harmony with healthy living. 12 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Joshi S, Mohan V. Pros & cons of some popular extreme weight-loss diets. Indian J Med Res. 2018;148(5):642-647. doi:10.4103/ijmr.IJMR_1793_18 Thomson CA, Morrow KL, Flatt SW, et al. Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. Obesity (Silver Spring). 2012;20(7):1419-1425. doi:10.1038/oby.2012.62 Sogari G, Velez-Argumedo C, Gómez MI, Mora C. College students and eating habits: a study using an ecological model for healthy behavior. Nutrients. 2018;10(12):1823. doi:10.3390/nu10121823 Keadle SK, Conroy DE, Buman MP, Dunstan DW, Matthews CE. 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