Our metab­o­lism affects not only the rate of weight loss. In fact, how fast your metab­o­lism is affects how you feel too. Do you want to know how to speed up your metab­o­lism? Here are 30 sci­en­tif­i­cal­ly proven ways to do it.

speed up metabolism


1. Eat as much as you need

The pop­u­lar belief that you need to eat less to lose weight does­n’t real­ly work. Deal with it. If you do not con­sume enough calo­ries per day, your mus­cle mass will drop, and your metab­o­lism will also make itself felt, slow­ing down sig­nif­i­cant­ly.

Nutri­tion­ists say that not enough fuel is just as dan­ger­ous as too much. In addi­tion, it leads to defi­cien­cies of var­i­ous sub­stances.

Instead of going on a strict diet, it is best to switch to a bal­anced and prop­er diet, and also engage in sports activ­i­ties. Yes, the weight goes off more slow­ly, but at the same time you will feel much bet­ter.

Who needs pants a size down when they feel just awful? Cor­rect­ly! Nobody.

2. Try Intense Interval Training

There is no bet­ter work­out than inter­val train­ing. Nei­ther car­dio, nor strength, do not give such a cool result. With inter­val train­ing, you can eas­i­ly lose weight, tone your body, and feel amaz­ing.

In just 15 weeks of such train­ing, you can boast of a healthy and toned body.

How­ev­er, be care­ful! Before you start doing any work­out, you need to con­sult with your doc­tor and train­er. Experts will help you choose the right pro­gram.

You can sign up at the gym clos­est to your home. And you can prac­tice right at home.

Here, for exam­ple, is one of the most pop­u­lar pro­grams on YouTube:

3. Don’t be afraid of muscle mass

It has been proven that the meta­bol­ic rate at rest is high­er in peo­ple who have more devel­oped mus­cles. There­fore, do not be afraid to per­form work­outs and build mus­cle mass.

And no, you don’t become like body­builders, stop believ­ing in this stu­pid myth! The bet­ter your mus­cles are devel­oped, the bet­ter your well-being, the more resilient you are and the health­i­er your body is.

4. Don’t Forget to Eat Protein

Pro­tein and pro­tein foods should be eat­en every day. Pro­tein is the build­ing mate­r­i­al from which our body is made. With a con­stant lack of pro­tein, pret­ty soon you will encounter lethar­gy, drowsi­ness, loss of strength and, of course, a low metab­o­lism.

Don’t for­get to include the fol­low­ing foods in your diet:

  • hard boiled eggs;
  • chick­en breast;
  • turkey;
  • legumes (chick­peas are the absolute leader in pro­teins).

5. Get good sleep at night

Going to bed ear­ly is not only good for the psy­che, but also for metab­o­lism and well-being. The fact is that if you are chron­i­cal­ly sleep deprived, you slow down your metab­o­lism, while expos­ing your psy­che to seri­ous trou­bles. So, for exam­ple, you can start to wor­ry too much and eat anx­i­ety with all kinds of sweets.

Healthy sleep is the best way to burn more calo­ries and feel fan­tas­tic.

sleep for weight loss


6. No daytime naps

It is, of course, very good that you have the oppor­tu­ni­ty to take a nap at a dis­tance, but this is no good if you want to speed up your metab­o­lism.

Get enough sleep at night, and spend your days active­ly, use every minute.

7. Love Whole Grains

The body needs more effort and ener­gy to digest whole grains. That is why they, like no oth­er, increase your metab­o­lism. So you sig­nif­i­cant­ly increase the meta­bol­ic rate.

Include in your diet:

  • brown rice;
  • oat­meal;
  • bread from sprout­ed grain;
  • whole wheat bread;
  • whole grain pas­ta.

8. Eat More Fiber

Sim­ple beans are not only a source of pro­tein, but also fiber. The process of digest­ing beans burns extra calo­ries!

If you eat three-quar­ters of a cup of beans every day, you can lose about five kilo­grams!

9. Don’t Forget Vitamin D

Eat more foods that con­tain this vit­a­min to main­tain mus­cle mass, increase metab­o­lism and for good health too. This vit­a­min is found in tuna, eggs, and full-fat milk.

improve metabolism


10. Try to get rid of stress

No one has yet had the has­sle brought either hap­pi­ness or health. Try to reduce the amount of stress at work and at home. Do not for­get that you can del­e­gate some pow­ers with­out a twinge of con­science.

For exam­ple, the so-called “unpaid sec­ond shift” is a source of stress for many women. This is when a woman, work­ing on an equal foot­ing with a man, comes home and rush­es to the kitchen, cooks din­ner for the whole fam­i­ly, and then emo­tion­al­ly serves the chil­dren, does home­work with them and cleans up. And all this while her mis­sus is lying dead weight on the couch.

Hel­lo, friend! Your man is not dead, he has arms and legs, and he may well help you!

11. Drink a glass of water as soon as you wake up.

This is a proven and old as the world way to speed up metab­o­lism. Just one glass of water after wak­ing up and you:

  • wake up faster and start to be active;
  • get rid of the “morn­ing breath” we wrote about ear­li­er;
  • you will start to lose weight and “awak­en” the stom­ach from sleep.

12. Drink more water in general

Did the client send cor­rec­tions? Drink some water. Got bored? Drink some water. Did the toma­to timer beep that there is a five-minute break? Drink some water.

Water is life. And, of course, this is a great way to always stay fresh, stay away from dehy­dra­tion, and also boost your metab­o­lism.

13. Pack yourself a healthy snack

Instead of nib­bling on can­dy bars dur­ing breaks at work, it’s best to pack nuts, dried fruits, and pop­corn in a bag. Yes Yes. Pop­corn with­out salt, sug­ar and oth­er addi­tives is just a great snack!

In addi­tion, you can also pack an apple or a banana, a pro­tein bar (with­out sug­ar and sweet­en­ers), dried fruits with you.

14. No artificial sweets

And no sweet­en­ers either. For­get about con­stant­ly drink­ing Diet Coke. From time to time, this del­i­ca­cy is quite tasty to drink, but every day … no, you can’t speed up your metab­o­lism that way.

15. Eat Whole Foods

Smooth­ies are, of course, very good and healthy, no one argues. But replac­ing them with a com­plete diet is a so-so idea, and your metab­o­lism will not thank you. Do not con­cen­trate only on soups and oth­er liq­uid foods, let your teeth chew.

snack for weight loss


16. Eat more nuts

Nuts not only help to have a snack at work and not get bet­ter, but also per­fect­ly help to speed up the metab­o­lism. This is anoth­er plus for their use­ful­ness, and anoth­er rea­son to car­ry them with you as a snack.

17. Eat foods rich in iron

Iron defi­cien­cy has not yet done any­one well and pleas­ant­ly. In order not to be a lethar­gic, ane­mic young lady in the style of the ear­ly Mid­dle Ages, be sure to eat more foods that are high in iron.

18. Don’t Forget the Salmon

Red fish is not only an exquis­ite del­i­ca­cy that can be put on a sand­wich on hol­i­days. It con­tains fat­ty acids that help speed up metab­o­lism, pos­i­tive­ly affect your beau­ty, well-being and even men­tal abil­i­ties.

More rea­sons to add red fish to your diet can be found in our arti­cle “All about salmon: ben­e­fits and harms, who should not eat it and what to cook from it”.

19. Don’t skip meals

The Gold­en Trio is not Har­ry, Ron and Hermione, but break­fast, lunch and din­ner, that’s it! In order to feel fif­teen every day, and not one hun­dred and fif­teen, in no case should you skip meals.

Yes, and the metab­o­lism will thank you if you eat three times every day.

20. Love oysters

And oth­er zinc-rich foods.

Oys­ters are gross. They are just night­mar­ish, as if the mouth is full of snot! But at the same time, they are high in iodine and zinc, which makes them a good addi­tion to your diet. There­fore, it is not worth giv­ing up on them.

how to speed up metabolism


Well, if you can’t stand oys­ters at all, try to include the fol­low­ing foods in your diet:

  • beef;
  • crabs and lob­sters;
  • pork;
  • Greek yogurt;
  • beans;
  • pump­kin seeds;
  • chick­peas and lentils.

21. Less alcohol

In order for your body to think and digest food faster, you should lim­it your­self to alco­hol con­sump­tion. In addi­tion, alco­hol is bad for the liv­er, so the less and less you drink it, the bet­ter your health will be.

22. Love yogurt without additives

First, it’s cheap­er. And sec­ond­ly, it does not con­tain addi­tion­al sweet­en­ers, which makes such yogurt an indis­pens­able part of the diet. For those who are lac­tose intol­er­ant, there are lac­tose-free yogurts.

23. Have a cup of coffee

Aha! Gotcha! Thought we only had bor­ing advice here? But how do you like that? Caf­feine helps speed up metab­o­lism, so drink­ing a cup of espres­so a day is very healthy, tasty and aro­mat­ic.

24. Do not overdo it with coffee

But don’t start a cof­fee par­ty. If two mugs are very good, then two half-liter mugs are very bad.

Don’t over­do the caf­feine and don’t take cof­fee breaks on an emp­ty stom­ach.

25. Choose Organic Meats, Eggs and Dairy

Do not hes­i­tate to go to the mar­ket and buy these prod­ucts there. Usu­al­ly store-bought meat is no health­i­er than the infa­mous Sovi­et blue­bird. Choose fat­ter pieces, grainy cot­tage cheese, and milk so that there is more cream in it.

avocado for food


26. Eat an avocado

Add avo­ca­dos to your diet, and you will not want to smear but­ter on sand­wich­es.

Instead of cho­les­terol, trans fats, and sat­u­rat­ed fats, avo­ca­dos con­tain monoun­sat­u­rat­ed fats, which boost metab­o­lism by a fac­tor of two. Avo­ca­dos also con­tain fiber, which we also real­ly like, as well as antiox­i­dants!

With dai­ly con­sump­tion of avo­ca­do pulp, you will not only improve your metab­o­lism, but also improve your mood, because deli­cious food is always a smile.

27. Don’t forget the broccoli

Broc­coli is rich in cal­ci­um and vit­a­min C, mak­ing it an indis­pens­able part of the diet. The main thing here is to cook or steam. Nev­er fry broc­coli!

28. Laugh more

Laugh­ter increas­es.

29. Add mustard to your diet

Mus­tard is an excel­lent sea­son­ing that goes well with almost all dish­es. It is also part of the diet because it speeds up the metab­o­lism. Try it and you won’t regret it.

30. Move as much as possible

Move­ment is pow­er! Go for walks to avoid anx­i­ety and lose weight. In addi­tion, phys­i­cal activ­i­ty increas­es the meta­bol­ic rate, which is also very per­son­al.

What meth­ods do you know?