How To Increase Metabolism
How To Increase Metabolism?
1. Start Your Day with Protein
Eat a high-protein breakfast (eggs, Greek yogurt, nuts, tofu).
Protein increases the thermic effect of food (TEF), meaning your body burns more calories digesting it
2. Drink More Water
Aim for 2–3 liters per day.
Water helps cellular processes and can temporarily boost metabolism by 24–30% for about an hour
3. Do High-Intensity Interval Training (HIIT)
Include short bursts of intense exercise (like sprinting or jumping jacks) followed by rest.
HIIT increases your resting metabolic rate for hours after exercise
4. Lift Weights or Do Resistance Training
Build muscle through strength training (bodyweight exercises, dumbbells, resistance bands).
Muscle burns more calories than fat, even at rest
5. Avoid Skipping Meals
Eat regularly to prevent your body from slowing down metabolism to conserve energy.
Include small, balanced meals every 3–4 hours.
6. Add Spicy Foods to Your Diet
Chili peppers contain capsaicin, which can slightly increase calorie burn.
7. Get Enough Sleep
Aim for 7–9 hours per night.
Poor sleep disrupts hormones that regulate appetite and metabolism, like leptin and ghrelin
8. Drink Green Tea or Coffee
Green tea and oolong tea contain catechins and caffeine that may boost metabolism by 4–5%.
Black coffee also stimulates fat burning and energy expenditure