Metabolism is the term used for the process of chemical reactions taking place in your body. These reactions are vital to maintaining and keeping your body alive. Metabolism is essentially the inner workings of your body that burns calories and removes fat. Enzymes break down food every time you eat and convert this into energy.

Your metabolism is unique to you and some people have fast metabolisms, and others have a slow metabolism. A fast metabolism means more calories get burned and food is burnt quicker and efficiently, and a slow metabolism means that you burn less calories.

A faster metabolism makes your body more efficient and the more you burn calories; the easier it is to lose weight or maintain your ideal weight. We all have those friends who seem to be able to eat more and still hold off the weight. This can be frustrating and we are left looking at our own metabolism and wondering why we’ve been so unlucky.

Some of what determines your metabolism speed rate is built into your gender and genetics, but there are ways to change and amend this. We decided to look into how to best speed up your metabolism to help you on your way to keeping up with those lucky people that burn their food much more efficiently.

1. Start Doing High Intensity Cardio

The first thing anyone looking to speed up their metabolic rates should do is exercise. Exercise, especially HIIT (high intensity internal training) has been proven to help significantly elevate your metabolism during the workout as well as afterwards.

You may, or may not know about high-intensity interval training (HIIT). These types of workout involve short and intense bursts of activity, which can help you burn fatter by increasing your metabolic rate.

Keep your workouts fresh and change up your routine to keep your body working hard, and preventing it from acclimatizing to the punishment. By putting in more energy and hitting your workout harder you will be able to actually decrease the time it takes, while actually increasing weight loss.

Presumably, if you’re looking to boost your metabolism you’re doing so for the purposes of losing weight – it goes without saying that exercise is the fastest way to lower your body fat percentage, so don’t hold back on the cardio!

2. Take Fat Burner Supplements

The supplement industry has answered the extremely common consumer-problem of slow metabolic rates. Fat burner pills that are formulated correctly have the abilities to spike user metabolic rates, allowing them to burn through calories at a hastened rate. With sustained usage, fat burner can not only help you speed up your metabolism and boost your energy levels, they can also help you lose significant amounts of weight.

3. Start Weight Training

Not only should you be doing cardio, you should also be clangin’ and bangin’ in the gym lighting heavy weights. Compound movements like squats, deadlift and bench press will not only give you impressive muscles, but they’ll help turbo-charge your metabolism. If you’re a beginner, make sure you don’t go too heavy and to start by practicing your form, otherwise you may risk a tearing a muscle and will need some time to recover.

4. Don’t Skip Breakfast

Breakfast is so often the most important facet of living a healthy and balanced lifestyle. Starting the day strong with a good breakfast is pivotal to getting your metabolism sped up. Failure to have breakfast will see your body going into starvation mode in order to preserve energy. There have also been studies that show bigger breakfasts help you put on less weight over a period of time, when compared to skipping it entirely.

If you’re not sure what you should be having then think about foods that really fill you up and are digested slowly. Eggs, oats and berries are all good options for breakfast and all complex carbohydrates, protein, and healthy fats should also be favored.

5. Staying Well Hydrated Can Help Support Your Metabolic Rates

When trying to optimize your metabolism you need to have regular top ups of some good old H2O. Water initially helps to speed up your metabolism and also helps reduce your calorie intake.

Cold water is better than warm water is preferable because it has a calorie burning effect on your body. This happens when your body uses energy to heat itself up after you’ve taken on the cold water.

Water is great at helping you feel fuller, and by taking on more water, you will be able to eat less. Aim to drink at least a couple of pints a day to get the full effects.

6. Adding Caffeine Into Your Diet Can Speed Up Your Metabolic Rates

Green tea has once again made one of our lists and cements its status as truly healthy product. It contains a plant compound that promotes fat burning. Have at least a few hot cups of green tea a day to maximize its properties.

Coffee can also boost metabolism and promote fat burning like green tea can. Coffee is good for energy to boost you before a workout and it can also help with weight loss.

7. Increase Your Chromium Intake

This unique trace mineral plays a key role in keeping your body’s metabolic rates running smoothly. Chromium combines with insulin to help the body burn carbohydrates, fats and protein. If you’re deficient in Chromium, your body’s calorie-burning efficiency can be reduced.

8. Increase Your B-Vitamin Intake

Similar to chromium, B vitamins also play a very important role in the metabolism of macronutrients. Being deficient can unfortunately lead to low energy levels and lowered metabolic rates

9. Eat More Spicy Food

There are many reasons to use chili when making food and that’s not just because it makes even the blandest dishes taste fantastic.

Peppers contain capsaicin and this substance can boost your metabolism, as well as helping with weight loss. By adding some chillies to your meal you metabolism can temporarily be increased due to your bodies increase in heat and in reaction to the chili.

10. Increase Your Omega-3 Intake

The Omega-3 fatty acids found inside Omega-3, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been shown to impact on Leptin levels – your body’s natural build-in fat regulating hormone). Leptin has been shown to impact on your metabolic rates, therefore getting a regular dose of Omega-3 into your daily schedule means that you will be more likely to lose weight.

11. Make Sure You Get Enough Sleep

There is ample scientific evidence showing that sleep deprivation can indirectly cause your body’s metabolic rates to slow down. When you do not get enough sleep, you may experience hormone imbalances, which can mean decreased leptin levels and increased ghrelin levels. [1]

12. Reduce Your Alcohol Intake

Alcohol is never going to be good for you, despite what you hope. It impacts many parts of the body in a negative and despite what some newspaper articles will say; it is best avoided where possible.

Alcohol is not just bad for beer bellies and it will also affect your metabolism levels. When you have more than one serving of alcohol your bodies fat burning ability will be significantly slowed down. The reason for this is because your liver turns alcohol into acetate and uses that as fuel, as opposed to your fat stores. If you are feeling like a drink then try sticking to the one to prevent your body from moving into this stage.


We have outlined some of the key ways to improve your metabolism and maintain a more effective body. If you follow these steps then you will be able to feel your metabolism working efficiently and you will then feel more positive and productive.

Kath Ross, PhD
Kath Ross, PhD
Health Editor at DietProbe
Kathryn is a Ph.D Health Editor here at DietProbe. She specializes in diabetes and weight control research and in her spare time she's a professional cat lady and wine connoisseur!
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