13 Ways On How To Increase Metabolism Naturally

Hey there! You might have heard the buzz around how to increase metabolism—the engine behind how our bodies turn food into energy. It’s not just about burning calories; a good metabolism can mean more energy, better weight management, and overall vitality. 

But boosting your metabolism isn’t about quick fixes or magic pills; it’s about making small, natural changes to your lifestyle. 

We’re here to explore simple yet effective ways you can naturally amp up your metabolic fire—no complicated tricks or drastic measures, just real, science-backed natural methods that can make a difference in how your body burns energy.

13 Ways On How To Increase Metabolism Naturally

Here’s a detailed explanation of each point on how to increase your metabolism naturally:

1. Focus On Protein Intake: Protein is essential for maintaining and building lean muscle mass. Muscles are metabolically active tissues, meaning they require energy (calories) for their maintenance, even at rest. 

Having more muscle mass can increase the basal metabolic rate (BMR), which is the number of calories the body needs to perform basic functions at rest. Thus, a higher proportion of lean muscle mass can help boost metabolism.

2. Hydration Is The Key: Sometimes, thirst can be mistaken for hunger. Drinking water before meals can help create a feeling of fullness, reducing the likelihood of overeating. This practice can indirectly impact metabolism by assisting in weight management and calorie control.

Water is involved in the process of creating energy (ATP) in cells. Proper hydration supports efficient cellular function, including energy production, which in turn can impact overall metabolic efficiency.

3. Prioritize Your Sleep: When you don’t get enough sleep, your body produces less of the hormone leptin, which regulates metabolism, and more of the hormone ghrelin, which triggers hunger. Aim to get 7-9 hours of sleep per night.

4. Don’t Forget To Exercise: Regular physical activity, including both aerobic and strength training exercises, not only burns calories during the activity but also increases metabolism by building muscle mass. 

High-intensity interval training (HIIT) and resistance training are particularly effective in boosting metabolic rate even after the workout is finished.

5. Small Plate Big Impact: Skipping meals can slow down your metabolism. Instead, aim to eat small, frequent meals throughout the day to keep your metabolism running smoothly.

Consuming smaller, frequent meals throughout the day can help maintain steady blood sugar levels and prevent the metabolic slowdown that occurs when skipping meals. 

Balanced meals containing a mix of protein, healthy fats, and complex carbohydrates can support a healthy metabolism.

6. Fiber-Rich Foods To Boost Metabolism: Fiber aids digestion and contributes to a feeling of fullness, potentially helping to control appetite and boost your metabolism. 

How to increase metabolism? The answer is fiber foods are foods that increase metabolism, such as fruits, vegetables, whole grains, nuts, seeds, and legumes, and can positively impact metabolism as they are metabolism boosting food.

7. Green Tea Is Better Than Milk Tea: Green tea contains compounds called catechins, particularly one called epigallocatechin gallate (EGCG), which has been studied for its potential effects on metabolism. 

EGCG and other antioxidants in green tea may increase calorie expenditure and fat oxidation, leading to a slight boost in metabolism. However, the effects are typically modest and vary among individuals.

8. Say No To Sugary Drinks: Sugary beverages like sodas, energy drinks, and certain fruit juices are high in added sugars and calories. Consuming excess sugar can lead to weight gain and may negatively impact metabolism. 

Avoiding these sugary drinks helps prevent the intake of empty calories, reducing the risk of metabolic disturbances like insulin resistance and promoting weight management.

9. Move Your Body: Physical activity, even in small increments throughout the day, can elevate metabolic rate. Regular movement, such as walking, stretching, or light exercises, helps burn calories and supports overall metabolic health by maintaining muscle mass and promoting better circulation and nutrient delivery.

10.  Incorporate Indian Spices: Certain spices like cayenne pepper, ginger, and cinnamon contain compounds that might temporarily increase metabolism. 

These spices may have a thermogenic effect, raising body temperature, and are considered fat burning food. Incorporating these spices into meals could provide a modest metabolic boost. Here are a few spices to boost metabolism:

11. Eat Foods Rich In Iron And Iodine: Iron and iodine are essential nutrients that support thyroid function. The thyroid gland produces hormones that regulate metabolism. 

Adequate intake of iron and iodine-rich foods, such as seafood, seaweed, spinach, and lean meats, supports proper thyroid function and, in turn, a healthy metabolic rate.

12. Manage Stress Levels: Chronic stress can disrupt hormone balance, particularly cortisol, which may affect metabolism. 

High levels of cortisol due to chronic stress can lead to increased appetite, overeating, and potential weight gain, impacting metabolic health. 

Managing stress through relaxation techniques, exercise, and mindfulness practices can help support a healthy metabolism.

13. Intermittent Fasting: How to increase metabolism with intermittent fasting, involves cycling between periods of eating and fasting, as a strategy for weight loss. 

According to the National Library Of Medicine, intermittent fasting might influence metabolism by affecting hormone levels and cellular processes related to energy metabolism. 

However, individual responses to intermittent fasting vary, and it may not be suitable for everyone.

What Makes Your Metabolism Slow?

Still confused as to why you have a broken or slow metabolism? Well, these could be the reasons:

• Age: As people get older, their metabolic rate tends to decrease. This is partly due to the natural loss of muscle mass that occurs with aging. Since muscle is more metabolically active than fat, a decrease in muscle mass leads to a slower metabolism.

• Muscle Loss: Loss of muscle mass, whether due to aging, inactivity, or certain health conditions, can decrease the body’s overall calorie-burning capacity.
  

Less muscle means a lower basal metabolic rate (BMR), the calories the body needs at rest for basic functions.

• Hormonal Changes: Hormones play a crucial role in regulating metabolism. Imbalances or changes in hormone levels, such as thyroid disorders, menopause in women, or conditions like Cushing’s syndrome, can impact metabolism and lead to a slower rate.

• Caloric Restriction And Dieting: Drastically reducing calorie intake for an extended period can signal the body to conserve energy by slowing down metabolism. This adaptive response helps the body function on fewer calories, but it can hinder weight loss plans in the long term.

• Lack Of Physical Activity: Sedentary lifestyles or insufficient physical activity can reduce muscle mass and lower overall metabolic rate. Regular exercise helps maintain muscle mass and supports a higher metabolic rate.

• Genetics: Genetic factors can influence metabolic rate. Some individuals may naturally have a faster or slower metabolism due to genetic predispositions inherited from their parents.

• Inadequate Protein Intake: In the case of how to increase metabolism naturally you might also want to  check your protein intake, it can contribute to muscle loss over time. 

Since muscles are metabolically active, a decrease in muscle mass can lead to a slower metabolism.

• Stress And Lack Of Sleep: Chronic stress and inadequate sleep can disrupt hormone levels (such as cortisol and leptin), which regulate appetite and metabolism. 

High-stress levels and poor sleep quality may contribute to a slower metabolism over time.

How Metabolism And Weight Loss Is Connected?

Metabolism is like your body’s engine that burns calories for energy. When it works faster, you burn more calories, which can help with weight loss even when you’re not active.

• Consuming fewer calories than your body needs can lead to weight loss. However, extremely low-calorie diets can slow down metabolism as well as weight loss.

• Muscle tissue burns more calories than fat tissue, so having more muscle can increase your BMR. Strength training exercises can help build and maintain muscle mass, supporting a higher metabolic rate.

• But when you start losing weight, your body might slow down its calorie burning to save energy. That’s why it gets harder to keep losing weight, and many people reach a point where they stop losing weight (called a weight loss plateau).

• To lose weight healthily, it’s important to eat healthy foods to lose weight, exercise regularly, and manage stress. Eating too few calories can slow down your metabolism and make weight loss harder.

• Muscles use more calories than fat, so having more muscle can help you burn more. Doing exercises like lifting weights can build and keep your muscles strong, which helps your metabolism work better.

• Sometimes, things like hormonal problems or health issues (like an underactive thyroid) can affect how fast your metabolism works and make it harder to lose weight.

Conclusion: 

Unlocking your body’s natural calorie-burning potential doesn’t require magic tricks. This blog unveils natural and factual strategies for boosting your metabolism. 

From incorporating protein-rich foods, staying hydrated, and regular exercise to managing stress and getting quality sleep, discover simple yet effective lifestyle tweaks to support a healthier and more energetic you.

Manju’s Improved Metabolism With The Help Of A Diet Plan

Here is a story of how to increase metabolism to lose weight. Manju lost 9 kgs after many efforts! She resolved her sleep issues as well. 

Her journey also brought a decline in her thyroid levels! The most remarkable aspect was the significant improvement in her metabolism.

Manju’s improved metabolism and thyroid levels with our weight loss nutritionist

Frequently Asked Questions

How To Lose Weight Fast?

Well, to lose weight fast, it is important to take a proper weight loss diet plan from an expert dietitian who can guide you to the best. However, you can click on this link and know better by yourself.

What Is Metabolism?

In simple terms “Metabolism means the process by which the body converts the food we eat into energy that we require to perform our daily activities”. Metabolism means in Hindi “उपापचय”.

Can Certain Foods Help Boost Metabolism?

Yes, certain foods can potentially impact metabolism. For instance, foods high in protein have a higher thermic effect, requiring more energy for digestion, which can slightly increase metabolic rate. 

Can Genetics Play A Role In Determining The Metabolic Rate?

Yes, genetics can influence metabolic rate to some extent. While individuals may have varying baseline metabolic rates, adopting healthy habits can positively impact metabolism regardless of genetic predispositions.

How To Increase Metabolism?

To do so, you need to follow the above-mentioned tips and make it a part of your daily routine. It is a process that requires patience and healthy lifestyle changes that we have mentioned above, especially your diet.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well, and Enjoy a long happy life!