Couple running to boost metabolism

How To Boost Metabolism and Hit Your Weight Loss Goals: 5 Essential Tips

9 min read


23 Mar 2024

Things you'll learn here...

  1. What is Metabolism, exactly?
  2. How to boost metabolism: 7 essential tips
  3. Bonus tip
  4. Metabolic myths…busted
  5. Are there any metabolism-raising supplements?
  6. Men and women: does the advice differ?
  7. Final thoughts

If you’re on a quest to lose weight and shed a little body fat, you probably know that your metabolism has an impact on how successfully you hit your goals.

While it’s not the be-all and end-all when it comes to achieving that dream body composition, knowing how to give your metabolism a boost will come with its fair share of fat-burning benefits.

Rather than lead you down the garden path with fad diets and unhealthy ‘hacks for optimal metabolism’, we're going to give you the balanced, honest, and practical advice you need to succeed.

Here, we’re going to share seven tips that will help you combat a slower metabolism, kickstart your weight loss journey, and improve your overall health.

But, first…

What is metabolism, exactly?

Woman weighing herself on scales

Metabolism is a word that’s mentioned a lot by personal trainers and dieticians—but what is it, exactly?

Every living being has a metabolism. It’s the word that describes the set of chemical reactions in living organisms that convert food into energy. 

Put simply, your metabolism is the process by which your body combines the calories in your food and drink with oxygen. In doing so, your body can release the energy it needs throughout the day for all its vital functions.

These functions include breathing, repairing cells, regulating hormone levels, and circulating blood throughout your body.

Everyone’s metabolism is different, depending on a number of factors. But for dieters, it’s important to know that the faster your metabolism ‘runs,’ the faster your body burns calories and fat —and the less you store on your body as excess fat.

A quick word on your ‘basal metabolic rate’ (BMR)...

So, what’s your BMR? Basically, your basal metabolic rate is the total amount of calories your body uses up in a day to carry out its most essential functions (like breathing, digestion, and keeping your organs ticking over).

So, once you know your basal metabolic rate, you’ll know just how many calories your body is using each day to keep you alive—even if you do nothing but rest all day. 

Top tip: Use this free BMR calculator to discover your basal metabolic rate

How to boost metabolism: 7 essential tips

Happy people walking

When you’re looking for ways to increase metabolism, looking for quick fixes and slightly questionable shortcuts can be tempting. But these so-called ‘hacks’ rarely work long-term—not to mention the fact that they’re bad for you.

To boost your metabolism and reach a healthy weight in a way that works, check out these essential tips.

1. Eat well

It’s no secret that to improve your weight loss efforts and maintain a healthy metabolism, you need to eat well.  

By no means are we saying that you can’t enjoy a cheeky snack or a tasty treat here and there (where’s the fun in that?). But, when you’re looking to improve your metabolism and hit your ideal body weight, your main focus should be a balanced mix of healthy whole foods.

We know that sometimes, there just aren’t enough hours in the day. That’s why we’ve put together a whole library of accessible foodie hints and nutritional advice to help keep you on track on the days when you just don’t stop. 

Protein is where it’s at…

Guess what? Protein should be high on your agenda if you’re looking to increase the speed of your metabolism. 

Why? Well, out of all three major food groups, it causes the largest rise in your resting metabolic rate— as much as 15 to 30% after eating it (no, that’s not a typo).

All food causes some rise in your metabolism after you eat it. But carbs only raise it by 5 to 10%, and fats as little as 0 to 3%. 

Armed with this information, it doesn’t take a scientist to see which type of food is going to cause more weight gain—and which one’s going to result in boosting metabolism the most. 

So, aim to get around 1.2 grams of protein per kg of your current body weight, and you’ll give your metabolism a good old boost. Yay to a high-protein diet!

2. Try high-intensity interval training (HIIT)

All exercise is good (more on that in a moment). But for big results, something a little more intense aerobic exercise can help—and it doesn’t get much more intense than HIIT.

Be sure to incorporate more high-intensity interval training (HIIT) into your workout routines. Science has proven that HIIT burns twice the calories per minute than a standard cardio workout. 

Yes, it’s intense, it’s hot, and it’s very sweaty—but it gets the job done, and if you can handle the pace—it will make you feel great.

3. Move more

Exercise class

Let’s dial it down a notch. Strength training and HIIT workouts are great—but to improve your metabolic health and put a little extra spring in your step—any form of regular movement will help.

Research suggests that regular exercise of any form can actually give your metabolism a boost. Weaving more movement into your days will also give you more energy and help to improve your mental health.

So, if HIIT training, hauling weights or working up a sweat on the treadmill isn’t really your thing, aim to move a little bit more each day (a daily walk, getting off the bus earlier or taking the stairs more will all help) and find a low-intensity physical activity that works for, well…you.

Movement is magic when it comes to improving your metabolic health and feeling good about yourself—so go for it! We’re with you every step of the way.

Read: Sneaky ways to burn calories throughout your day

4. Get a good night’s sleep 

When it comes to weight management and giving a slow metabolism a little kickstart, sleep counts.

Yes, there’s evidence to suggest that sleep can affect metabolism. By getting between seven and eight hours of decent quality sleep each night, you can give yourself the best possible chance of combating a slower metabolism. 

Oh, and most importantly, you’ll be better rested and able to bounce through your days with the excess energy you need to get things done, feel good, and keep hitting those weight loss goals.

Here are some sleep hygiene hints to help you rest well…

  • Set your room temperature to around 18 degrees. That’s the slumber sweet spot
  • Try not to look at bright phone or tablet screens at least an hour before bedtime
  • Try to get into a regular routine and go to sleep at a similar time most nights
  • Avoid food or alcohol around two hours before lights out time

5. Drink more water

Woman drinking water

Drink more water and burn more calories? Yes, there’s something in that theory.

Water is essential for your body to function at its best—and one reason why is because it supports metabolism. 

Hydrogen from water is used in many metabolic processes which allow you to break down fat into usable energy. 

So, being even slightly dehydrated can prevent you from losing weight (even if you’re doing everything else right).

In fact, many research studies have shown that drinking water is associated with weight loss, but nearly half of people aren’t consuming enough

Not only are they missing out on clearer skin and more energy, but it’s probably causing them to hang onto unwanted weight, too. Get into the habit of drinking a big glass of water first thing in the morning and then with meals throughout the day. 

This will ensure that your body is hydrated enough to metabolise fat into energy and allow you to lose weight.

As a general rule of thumb, you should aim to drink around 12 to 15 standard glasses of water each day to stay healthy and maintain a good metabolic rate. 

Bonus tip…

Gain some muscle mass

Since muscle is more metabolically active, increasing your muscle mass will give you the power to burn more calories, even at rest. 

So, weaving strength exercises into your weekly routine will help you to increase muscle and use more calories throughout the day (even when you’re not exercising). 

This also has the added benefit of making your body look more toned, which of course, can boost your confidence levels too. As we said, you can burn more calories and improve your metabolic rate without strength training—but by adding a little more muscle mass to your body—you can level up your efforts.

Metabolic myths…busted

Having a slow metabolism can make it a little easier to shed the pounds—but as we’ve shown here—you can make positive changes that will get you where you want to be.

In addition to knowing what to do to achieve a higher resting metabolism and prevent unwanted weight gain, cutting through the bull will also help you on your journey.

So, without further ado, here are some unhelpful metabolic myths...busted.

  • Eating lots of little meals throughout the day will boost your metabolism: FALSE. While this can be helpful in curbing appetite cravings, eating little and often will not have a direct impact on your metabolism—it can be quite time-consuming, too.
  • Starving yourself for long periods of time can kickstart your metabolism: FALSE. Not only will this fail to speed up your metabolic rate, but it’s also dangerous and will leave you feeling sapped of energy. So, eat well, get your daily fill of calories, move in a way that makes you feel good—and the results will follow.
  •  You can’t control or improve your metabolism: FALSE. You can, and our top tips prove it. You’ve got this.

Are there any metabolism-raising supplements?

When it comes to avoiding unwanted weight gain and living well, a balanced approach is always best. But, there are tried and tested supplements out there that can help you on your journey.

Now we may be biassed, but we believe that the best metabolism booster is PhenQ. Sure you knew we were going to say that, but before you dismiss it—hear us out.

No metabolism-boosting supplement you take should put your health at risk, and PhenQ certainly doesn’t do that. 

Filled with completely natural ingredients and causing absolutely no nasty side effects, PhenQ is a much safer metabolism-boosting supplement (when used alongside a healthy diet and balanced lifestyle, of course).

Containing many of the most well-known natural metabolism boosters available, including Capsimax powder, Chromium Picolinate and Caffeine, PhenQ takes the guesswork out of supplementation.

Men and women: Does the advice differ?

Man and woman running

When it comes down to sex and weight loss, men always tend to have an easier time than women. This is mainly down to the fact that women are designed to carry more excess body fat than men, so their bodies resist weight loss to a greater degree.

Although women may see slower results than men, the advice remains the same—stick to the principles above, and you will boost your metabolism, lose weight more easily, and maintain that weight loss, too. You can do it.

Final thoughts

Armed with the steps above, hopefully now you truly understand how to increase the speed of your metabolism for good. 

Just be kind to yourself, be patient, stop crash dieting, and you’ll reach your weight loss goals with confidence. And remember, today is the first day of the rest of your life—spend it wisely.

For more insider advice on how to approach your journey with positivity and reach your goals with confidence, read our guide on how to manifest weight loss.