13 Ways On How To Increase Metabolism Naturally

Want to know how to increase metabolism and unlock more energy throughout the day? Well, you’re not alone! Studies show that metabolism greatly affects weight management and overall health. People with a faster metabolism burn calories 20-30% more efficiently than others. 

For Indians, this could mean between feeling sluggish after meals or staying energized and active. Interestingly, 2023 research found that simple lifestyle changes like eating more protein-rich foods and staying hydrated can boost metabolism by up to 30%. Also, including regular physical activities, such as walking or yoga, can increase your metabolic rate by about 15-20%. 

Even small shifts, like getting a good night’s sleep or drinking green tea, can enhance your metabolism. So, let’s get into some natural and science-backed ways to rev up your metabolism without the need for drastic measures!

What Affects Your Metabolism?

Your metabolism is the process by which your body converts food into energy. Several factors influence how fast or slow your metabolism functions, including age, muscle mass, diet, and lifestyle choices. Let’s explore how these elements impact your metabolic rate and what you can do to keep it running efficiently. Discover effective strategies on how to increase metabolism rate permanently for lasting energy and health.

Age And Metabolism

As you age, your metabolic rate naturally declines. This is mainly due to the gradual loss of muscle mass, which burns more calories at rest compared to fat. A slower metabolism means your body requires fewer calories, making weight management more challenging. Moreover, rising obesity rates in aging, along with muscle loss, can severely impact metabolism.

• Engaging in resistance exercises helps preserve and build muscle, preventing metabolic decline.
• Eating enough protein supports muscle retention and boosts calorie burn through digestion.
• Regular movement, including walking and aerobic exercises, can help maintain metabolic function.

Muscle Mass And Metabolism

Muscle tissue is more metabolically active than fat, meaning that the more muscle you have, the more calories you burn—even at rest. Losing muscle mass, whether due to aging, inactivity, or health conditions, leads to a lower Basal Metabolic Rate (BMR)—the number of calories your body needs to function at rest.

• Lifting weights or performing bodyweight exercises helps build muscle.
• Consuming enough protein supports muscle growth and prevents muscle loss.
• Avoiding a sedentary routine ensures muscle maintenance and overall metabolic efficiency.

Diet And Metabolism

The foods you eat play a crucial role in regulating your metabolism. Some food choices can speed it up, while others might slow it down.

• Drastically cutting calories signals your body to conserve energy, slowing metabolism over time.
• Protein helps maintain muscle, and a lack of it can contribute to muscle loss and a lower metabolic rate.
• Avoid extreme calorie deficits to prevent metabolic slowdown. Drinking enough water can temporarily boost metabolism and improve digestion.

Lifestyle And Daily Habits

Your daily habits and lifestyle choices significantly impact how efficiently your metabolism works.

• A sedentary lifestyle contributes to muscle loss and a lower metabolic rate.
• Sleep deprivation affects hormones like leptin and ghrelin, which regulate appetite and metabolism.
• Practices like meditation, yoga, and deep breathing can help regulate stress hormones.

By understanding these factors and making small adjustments, you can help maintain a healthy and efficient metabolism, supporting long-term well-being and energy balance.

13 Ways On How To Increase Metabolism Naturally

Here’s a detailed explanation of each point on how to increase your metabolism naturally:

1. Eat Protein-Rich Foods

Protein plays a crucial role in muscle maintenance and metabolism. Since muscles are metabolically active, they burn calories even at rest. 

A high-protein diet can increase the basal metabolic rate (BMR) by 15–30%, compared to only 5–10% for carbohydrates and 0–3% for fats. Include paneer, lentils (dal), chickpeas, eggs, and fish in your meals. 

A bowl of dal with roti or paneer bhurji with brown rice can be a metabolism-boosting meal.

2. Stay Hydrated

Water is essential for every metabolic function. Drinking 500 ml of water can increase metabolic rate by 30% for about 30–40 minutes. 

Water also helps in digestion and reduces hunger. Start your day with jeera (cumin) water or ajwain (carom) water, known for aiding digestion and boosting metabolism. 

Green tea, rich in catechins, enhances fat burning and improves energy expenditure.

3. Improve Sleep Quality

Lack of sleep disrupts hunger hormones leptin (which suppresses appetite) decreases, while ghrelin (which increases hunger) rises. 

Studies show that people who sleep less than 6 hours a night are 55% more likely to be obese. 

Avoid screens an hour before bed, maintain a consistent bedtime, and drink herbal teas like chamomile or ashwagandha milk for relaxation.

4. Exercise Regularly

Physical activity increases metabolism. High-Intensity Interval Training (HIIT) boosts calorie burn even after a workout, while strength training builds muscle and raises resting metabolism. Yoga and Surya Namaskar are effective for metabolism and stress reduction. 

A 30-minute brisk walk or resistance training can also help.

5. Eat Small, Frequent Meals

Skipping meals slows metabolism while eating every 3-4 hours keeps it active. Include complex carbs (brown rice, millet), healthy fats (ghee, nuts), and proteins to maintain steady energy levels.

6. Fiber-Rich Foods For A Faster Metabolism

Fiber slows digestion, keeping you full longer. A high-fiber diet can increase metabolism and aid in fat loss. Whole grains (jowar, bajra), vegetables (spinach, carrots), and legumes (moong dal, rajma).

7. Green Tea vs. Milk Tea

Green tea contains EGCG (Epigallocatechin gallate), which enhances metabolism and fat oxidation. 

Research suggests that drinking 3-4 cups daily can increase calorie burn by 4%. Instead of milk tea, opt for tulsi tea or ginger tea, both known for metabolic benefits.

8. Avoid Sugary Drinks

Sugary beverages lead to insulin resistance and weight gain. A study found that one sugary drink per day increases obesity risk by 60% in children. Buttermilk, lemon water, or coconut water.

9. Keep Moving

Sedentary habits slow metabolism. NEAT (Non-Exercise Activity Thermogenesis) like walking, standing, or stretching helps burn calories throughout the day. Take short walks after meals to improve digestion and metabolism.

10. Indian Spices That Boost Metabolism

Certain spices have thermogenic properties, increasing body heat and calorie burn.

Effective Spices:

• Cayenne pepper – Boosts metabolism by 5% for a few hours
• Ginger & cinnamon – Help stabilize blood sugar levels
• Turmeric – Reduces inflammation and supports digestion

11. Eat Iron & Iodine-Rich Foods

Iron and iodine are crucial for thyroid function, which regulates metabolism. A deficiency can slow metabolic processes. Best source of food: seafood, spinach, beetroot, and iodized salt.

12. Reduce Stress With Meditation

Chronic stress increases cortisol levels, leading to weight gain and a sluggish metabolism. Yoga, deep breathing, and Ayurvedic herbs like Ashwagandha.

13. Intermittent Fasting (IF) For Metabolism

Intermittent fasting (fasting for 12–16 hours) can enhance metabolic flexibility. Studies show it improves insulin sensitivity and boosts fat loss.

The 16:8 method (fast for 16 hours, eat in an 8-hour window) is effective. A healthy fasting meal could be moong dal chilla, paneer tikka, and green smoothie. According to the National Library of Medicine, intermittent fasting might influence metabolism by affecting hormone levels and cellular processes related to energy metabolism. Wondering how to get fast metabolism? Stay active, eat protein, and hydrate well daily!

How Metabolism And Weight Loss Are Connected?

Metabolism is like your body’s engine that burns calories for energy. When it works faster, you burn more calories, which can help with weight loss even when you’re not active.

• Consuming fewer calories than your body needs can lead to weight loss. However, extremely low-calorie diets can slow down metabolism as well as weight loss.

• Muscle tissue burns more calories than fat tissue, so having more muscle can increase your BMR. Strength training exercises can help build and maintain muscle mass, supporting a higher metabolic rate.
• Moreover, according to NCBI, energy expenditure and caloric balance influence after-burn effects significantly.
• But when you start losing weight, your body might slow down its calorie burning to save energy. That’s why it gets harder to keep losing weight, and many people reach a point where they stop losing weight (called a weight loss plateau).
• To lose weight healthily, it’s important to eat healthy foods, exercise regularly, and manage stress. Eating too few calories can slow down your metabolism and make weight loss harder.
• Muscles use more calories than fat, so having more muscle can help you burn more. Doing exercises like lifting weights can build and keep your muscles strong, which helps your metabolism work better.
• Sometimes, things like hormonal problems or health issues (like an underactive thyroid) can affect how fast your metabolism works and make it harder to lose weight.

Moreover, to boost your energy levels, it’s essential to focus on strategies to metabolism improve for a balanced and healthy life.

Conclusion: 

Unlocking your body’s natural calorie-burning potential doesn’t require magic tricks. This blog unveils natural and factual strategies for boosting your metabolism. 

• Metabolism and Weight Loss Connection: A higher metabolic rate supports calorie burning and weight management. Building muscle, eating well, and staying active help maintain a healthy metabolism.
  
• Age & Muscle Mass: As you age, muscle mass declines, slowing metabolism. Strength training and protein intake help maintain muscle and boost calorie burn. Muscle is metabolically active, increasing energy expenditure. Engage in resistance exercises and consume enough protein to prevent muscle loss.
  
• Diet Plays a Crucial Role: Drastic calorie cuts slow metabolism, while protein-rich foods and hydration keep it active. Balance meals with whole grains, lean proteins, and healthy fats.
  
• Stay Hydrated: Drinking water boosts metabolism temporarily and aids digestion. Herbal teas like green tea and jeera water enhance fat burning.
  
• Exercise Regularly: Strength training, HIIT, and yoga improve metabolic rate. Daily movement, such as brisk walking, prevents metabolic slowdown.
  
• Balanced Meals: Eating small, nutrient-dense meals every few hours stabilizes blood sugar and keeps metabolism efficient. Avoid skipping meals.
  
• Sleep and Stress Management:  Poor sleep and chronic stress disrupt hunger hormones and slow metabolism. Prioritize quality sleep and practice relaxation techniques.
  
• Indian Spices: Spices like turmeric, ginger, and cayenne pepper have thermogenic properties that enhance metabolism and digestion.
  
• Intermittent Fasting (IF) Benefits:  IF improves insulin sensitivity and supports fat loss by optimizing metabolic processes. The 16:8 method is an effective approach.

From incorporating protein-rich foods, staying hydrated, and regular exercise to managing stress and getting quality sleep, discover simple yet effective lifestyle tweaks to support a healthier and more energetic you.

Manju’s Improved Metabolism With The Help Of A Diet Plan

Here is a story of how to increase metabolism to lose weight. Manju lost 9 kgs after many efforts! She resolved her sleep issues as well. 

Her journey also brought a decline in her thyroid levels! The most remarkable aspect was the significant improvement in her metabolism.

Manju’s improved metabolism and thyroid levels with our weight loss nutritionist

Frequently Asked Questions

How To Lose Weight Fast?

Well, to lose weight fast, it is important to take a proper weight loss diet plan from an expert dietitian who can guide you to the best. However, you can click on this link and know better by yourself.

How To Increase Metabolism Faster?

Boost metabolism by eating protein-rich foods, drinking green tea, staying hydrated, exercising (HIIT and strength training), managing stress, getting enough sleep, and avoiding long periods of inactivity.

How Can I Grow My Fast Metabolism?

Maintain a high metabolism by consuming protein, staying active, building muscle, drinking cold water, eating spicy foods, getting quality sleep, and reducing stress to regulate cortisol levels.

What Is The 2 2 2 Method Metabolism?

The 2-2-2 method involves consuming 2 liters of water, exercising twice daily, and eating every two hours to keep metabolism active, ensuring consistent energy levels and fat burning.

What Foods Increase Metabolism?

Protein-rich foods (eggs, fish, chicken), spicy foods (chili peppers), green tea, coffee, whole grains, nuts, seeds, and fiber-rich vegetables help boost metabolism and promote fat burning.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well, and Enjoy a long happy life!