Boosting Your Metabolism: 8 Research-Backed Methods

A slow metabolism isn't a life sentence. Here are 8 research-backed ways to boost your metabolism and burn more calories naturally.

Metabolism — what does it actually mean?

Metabolism refers to all the chemical reactions that occur in your body. When we talk about speeding up metabolism, we practically mean increasing the body's energy expenditure — that is, how many calories your body burns per day.

Many women blame a slow metabolism for their weight gain, but the reality is more complex. Metabolic rate depends on several factors: muscle mass, age, hormonal function, activity level, and even gut microbiome.

The good news is that you can influence your metabolism. In this article, we present eight scientifically researched methods to support your metabolism naturally.

Basal metabolic rate — your body's biggest energy consumer

Before we dive into the methods, it is important to understand what your body's energy expenditure consists of:

- Basal Metabolic Rate (BMR): 60–75% of total expenditure. This is the energy your body needs for basic vital functions at rest.
- Exercise-related energy expenditure: 15–30% of total expenditure.
- Thermic Effect of Food (TEF): 5–10% of total expenditure. The energy used to digest food.

Since basal metabolic rate makes up the largest portion of energy expenditure, raising it is the most effective way to increase total expenditure.

Method 1: Build muscle mass with strength training

Muscle tissue is metabolically active tissue that burns energy even at rest. According to studies, each additional kilogram of muscle mass raises basal metabolic rate by about 13 kcal per day (Zurlo et al., 1990).

Although the individual number does not sound large, a 5 kg increase in muscle mass means about 65 kcal per day or nearly 24,000 kcal per year — equivalent to over 3 kg of fat.

Strength training 2–3 times per week is sufficient to maintain and build muscle mass. Exercises targeting large muscle groups (squats, deadlifts, bench press) are particularly effective.

Method 2: Eat enough protein

The thermic effect of food varies by nutrient, and protein is by far the most effective metabolic booster through nutrition. Digesting protein uses 20–30% of its caloric content, compared to 5–10% for carbohydrates and 0–3% for fats (Westerterp, 2004).

In practice, this means that if you eat 100 kcal of protein, your body uses 20–30 kcal to digest it. The same amount of fat requires only 0–3 kcal for digestion.

Aim for 1.2–1.6 grams of protein per kilogram of body weight per day. Distribute protein intake evenly across all meals.

Method 3: Drink enough water

Drinking water can temporarily boost metabolism. According to research, 500 ml of water raises metabolism by 30% for about 30–40 minutes (Boschmann et al., 2003).

Cold water may be especially effective, as the body uses energy to warm the water to body temperature. Aim for at least 1.5–2 liters of water per day and drink a glass of water before every meal.

Method 4: Do HIIT training

High-intensity interval training (HIIT) does not just burn calories during the workout — it also raises metabolism after the workout. This is called the EPOC effect (Excess Post-Exercise Oxygen Consumption).

According to studies, metabolism remains elevated for up to 24–48 hours after a HIIT workout (Knab et al., 2011). After a regular steady-state endurance workout, the same effect lasts only a few hours.

Start cautiously: 2–3 HIIT workouts per week is enough. Combine them with strength training and recovery days.

Method 5: Sleep enough and well

Sleep deprivation significantly slows metabolism. A study found that just five nights of sleep restriction (4 hours/night) reduced basal metabolic rate by 2.6% (Spaeth et al., 2015). Over the long term, this can mean a difference of several kilograms.

Sleep deprivation also affects hormones:
- Cortisol rises, promoting fat storage
- Insulin sensitivity decreases, making fat burning more difficult
- Growth hormone decreases, slowing muscle recovery

Aim for 7–9 hours of sleep every night. Maintain a regular sleep schedule even on weekends.

Method 6: Eat regularly — do not starve yourself

Overly strict diets and long fasting periods can paradoxically slow metabolism. The body adapts to scarcity by reducing energy expenditure — a phenomenon known as adaptive thermogenesis.

Studies show that very low-calorie diets (below 1000 kcal/day) can reduce basal metabolic rate by up to 20% (Rosenbaum & Leibel, 2010). This is one reason why diets do not work in the long term.

Eat regularly and sufficiently instead. A moderate calorie deficit (300–500 kcal) is a more sustainable option.

Method 7: Increase everyday activity (NEAT)

NEAT (Non-Exercise Activity Thermogenesis) refers to all movement that is not formal exercise: walking, cleaning, climbing stairs, fidgeting.

According to studies, NEAT can explain up to a 2000 kcal difference in daily energy expenditure between individuals (Levine et al., 2005). People with naturally high NEAT maintain a healthy weight more easily.

Practical tips for increasing NEAT:
- Walk or cycle short distances
- Take stairs instead of the elevator
- Use a standing desk or do desk exercises
- Talk on the phone while walking
- Do household chores actively

Method 8: Pay attention to gut health

The gut microbiome affects metabolism in ways researchers are only beginning to understand. Studies suggest that a diverse gut flora is associated with more efficient metabolism and lower obesity risk (Turnbaugh et al., 2006).

Actions that support gut health:
- Eat a variety of vegetables, fruits, and whole grains
- Add fermented foods (sauerkraut, kimchi, yogurt)
- Eat enough fiber (target 25–30 g/day)
- Avoid unnecessary antibiotics
- Exercise regularly — physical activity also improves microbiome diversity

Age and hormones — how do they affect metabolism?

It is true that metabolism slows with age, but the cause is not age itself — it is the decrease in muscle mass and activity level. Research shows that the metabolic slowdown caused by aging is largely preventable with regular strength training.

For women, menopause brings additional challenges, as declining estrogen affects fat distribution and insulin sensitivity. At this life stage, the importance of strength training and protein becomes even more pronounced.

Warnings: what not to do

There are many myths and useless products related to boosting metabolism:

- Fat-burning supplements: Most are ineffective or have negligible effects
- Detox drinks: Do not speed up metabolism — the body cleanses itself through the liver and kidneys
- Very small meals 6–8 times per day: Meal frequency does not affect total metabolism if the calorie amount is the same
- Chili and green tea: The effect is real but so small (1–3%) that it has no practical significance

Summary: 8 research-backed methods condensed

1. Build muscle mass with strength training
2. Eat enough protein (1.2–1.6 g/kg)
3. Drink enough water (1.5–2 liters)
4. Do HIIT training 2–3 times per week
5. Sleep 7–9 hours per night
6. Avoid overly strict diets
7. Increase everyday activity (NEAT)
8. Take care of gut health

None of these methods alone works miracles, but together they can significantly boost your metabolism and support weight management over the long term.

Also read how protein helps with weight loss and whether to focus on training or diet.

References:
- Zurlo, F. et al. (1990). Skeletal muscle metabolism is a major determinant of resting energy expenditure. Journal of Clinical Investigation, 86(5), 1423-1427.
- Westerterp, K.R. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1(1), 5.
- Boschmann, M. et al. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.
- Knab, A.M. et al. (2011). A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours. Medicine & Science in Sports & Exercise, 43(9), 1643-1648.
- Levine, J.A. et al. (2005). Interindividual variation in posture allocation. Science, 307(5709), 584-586.

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Last updated: March 15, 2025