How to Increase Your Metabolism to Lose Weight

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One of the most discussed topics among those who want to lose weight is how to increase metabolism. Most of us know that slow metabolic rate leads to fewer calorie burn, and this body process can be increased by various ways, for example by consuming foods that burn fat.

From this post you will find proven natural ways to increase metabolism.

But. Do you really know what it is? How does it help to burn more calories?

Within the following video, you can learn.


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Now you know how it works, so let’s see some easy to follow yet efficient natural ways to speed up metabolism. If you follow the advice below you can burn not only more calories naturally, but you will live a much healthier lifestyle.

Tips on how to boost metabolism

1. Forget fasting

When I ask people what is the best way to lose weight, the answer is usually by fasting or exercising. Yes, it looks obvious that if you do not eat, you do not take in calories, so your body burns its stored fat. But it is more complicated than that.

Yes, your body will burn calories. Though once you eat something, and in most of the cases we eat a lot after being hungry for a long time, your body stores energy to have for the future. Hence, you suffer for nothing.

Not to mention that you are going to have a lack of energy, lose your muscle mass and the other unhealthy effects.

I strongly recommend avoiding those fad diet plans which force you to get rid of a food or nutrient group. Fasting is absolutely not the way for long lasting and healthy weight loss.

Recommended: Why Most Diets are Inefficient and Unhealthy

2. Eat 5-6 times a day

Perhaps you are thinking now “If I eat so many times won’t I take in more calories?” No, if you have nutritious foods in the right size of portion. You should have three healthy main meals and at least two snacks between them.

If you include low-calorie foods on your plates such as vegetables and fruits, you will not take in a lot of calories. Plus you have fiber, vitamins, minerals and others that are beneficial for your health.

Your aim is to have smaller portions of healthy foods more times a day. Healthy foods are rich in good fatty acids and carbs, protein, vitamins, and minerals.

Eating more times a day not just rises metabolism but also provides energy for the entire day so you will feel better in your skin.

3. Breakfast is crucial

Neglecting breakfast is a metabolism killer. After sleeping your body is empty. Hence, you should restore it. A wholesome breakfast gives energy for the entire morning and refills your body.

Watch the video below to see why breakfast is so important.


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4. Consume healthy fats

While some types of fats such as trans fats and saturated fats are bad for you, there are ones which support weight loss and keep your body healthy. These are the unsaturated fats like omega 3. Consume more olive oil, nuts and fish which contain a lot of them.

Here are some of the best sources.

how to get a fast metabolism with healthy fats

Foods to increase metabolism | Source:

5. Get rid of sugar

There is no question that we consume too much sugar these days. Soda, fizzy drinks, and processed foods are rich in sugar. The problem is that these drinks and foods are ultra high in calories with no or very little nutritional value. Not to mention the several unhealthy chemicals they contain.

Sugar rich things boost your insulin production, and they give energy for a short time and your body stores the unnecessary energy in the form of fat.

Reducing the amount of daily sugar intake is one of the most important factors of losing weight.

6. Have more protein

Protein rich foods such as lean meats and fish are also metabolism boosters. They are low in calories and fill your stomach for longer time and faster. It is because your body needs more energy and time to break down the pro tin into its components. In addition, it is essential for muscle development and maintaining.

how to improve metabolism

Foods to boost metabolism and lose weight

7. Consume less alcohol

Studies have proved that alcohol prevents the fat burning processes, plus they are rich in calories. Although, you can sometimes have a glass of wine since it has beneficial components for health.

8.  Drinks that boost your metabolism

Water and green tea are two magical beverages for increasing metabolism. Have at least 2 liters of water daily. It helps to keep your body hydrated plus you will eat less. Green tea is a good alternative for fizzy drinks, and it has an armada of health benefits.

Recommended: Best 39 natural metabolism booster foods

9. Sleep enough

Another crucial factor a recent study showed that having 30 minutes lack of sleep can increase weight gain drastically. If you are tired, your body cries for some sorts of compensation which comes out in the form of eating. Having enough sleep regulates metabolism. Get at least 7.5-8 hours sleep per a day.

10. Workout wisely

Finally, do not forget about regular exercising. Frequent physical activity not only helps to burn more calories, build muscles, develop your fitness level but also increases metabolism naturally.

Some tips of mine to get the most from your workouts if you have a slow metabolism.

  • Build muscle mass, hence do weight or bodyweight training.
  • Do High-Intensity Interval Training (HIIT)
  • Do compound exercises such deadlift or squat.

Let’s recap how to speed up your metabolism naturally

The following infographic puts together what you should and should not do.

how to increase your metabolism infographic

How to speed up metabolism naturally



Are there any vitamins that help you lose weight?

B-complex vitamins are responsible for breaking up the various nutrients you take in such the proteins, carbs, and fats. If you have not get enough of these vitamins your metabolism will be not so efficient. So, yes B vitamins may help.

What spices increase metabolism?

There are a few spices that can help as well. Cayenne pepper and black pepper are the most well-known ones. But cinnamon, mustard seed, and ginger also works.

How to increase metabolism with exercise?

Generally, all types of workouts help to increase your metabolic rate.

By lifting wights you can build muscles. Obviously, muscles burn more calories than fat, even if you rest. So, doing weight training at least twice a week is recommended.

Interval workouts, when you switch back and forth between low and high intensity, has proven to be the best training to burn calories efficiently.

Recommended: HIIT Workouts You Can Do At Home


I hope you now know how to increase your metabolism naturally. As you see it is simple. Consume the proper variety and amount of foods and exercise. They are essential not just for losing weight but for a healthy life. Now its your turn to get these recommendations and to change your lifestyle to get the body you want.


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Last update on 2020-07-06 / Affiliate links / Images from Amazon Product Advertising API


James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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