How to Boost Metabolism Naturally

If you have been feeling more tired than usual, noticing changes in your weight, or dealing with cravings that are harder to ignore, your metabolism could be in need of attention. But there’s no need to jump to extremes. Instead, try focusing on a few steady, science-backed shifts to help move things in the right direction.

Read on to discover how to boost metabolism naturally, according to science. 

By its simplest definition, your metabolism is the way your body turns food into energy. It’s always working behind the scenes, shaping how your body uses fuel day to day. 

This is the result of numerous bodily processes, including: 

• Digestion. Breaking food down into nutrients. 

• Absorption. Transporting vital nutrients into the bloodstream.

• Energy Production. Turning these nutrients into available energy. 

• Anabolism. Using nutrients to build and repair bodily tissues.

• Catabolism. Breaking down stored energies, like fat, for use.

Everyone’s metabolism is different, and the speed at which it functions can be impacted by a number of factors.    

“This process works at different intensities in different people,” says Harvard Health. “How fast your metabolism works is determined mostly by your genes.”¹  

Metabolism can also be affected by age, hormonal balance, diet, nutrition, physical activity levels, hydration, and sleep. Additionally, body composition and gender may play a role, with men and people with muscular physiques trending toward higher rates.² 

“A slow metabolism,” Harvard Health goes on to say, “burns fewer calories, which means more get stored as fat in the body; that's why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.”¹  

Signs of a slower metabolism can include:  

• Often feeling tired

• Unintended weight gain

• Struggling to lose weight

• Bloating or digestive issues 

• Dry skin or brittle hair

• Frequent cravings

• Muscle loss

• Feeling cold

Fast metabolism may look like: 

• Frequently feeling hungry or thirsty 

• Trouble gaining weight

• Restlessness or insomnia

• Frequent trip to the bathroom 

• High body temperature 

• Rapid heart rate

A healthy, balanced metabolism presents with: 

• Stable body weight

• Quick recovery after exercise

• A regulated appetite

• Consistent, steady energy

• Healthy digestion

• No afternoon crashes

• Healthy skin and hair

If you think your metabolism could use a pick-me-up, there is good news: There are changes you can make to help you burn more calories naturally. Poor diet and inactivity can be among the greatest contributors to slowed metabolism, but there are a variety of actionable steps you can take to help rev things up. 

• B Vitamins. Studies have shown that B vitamins can help to reduce body weight gain by increasing metabolism.³ Additionally, these vitamins have been found to promote mental clarity, focus, and brain and nervous system function, heart health, immune function, and healthy hair, skin, and nails. 

• Vitamin D appears to play a role in how the body manages energy and fat through a process called thermogenesis, which is how the body produces heat and burns energy. Research suggests vitamin D may influence how efficiently the body uses fat for fuel, particularly by affecting genes involved in fat metabolism and energy expenditure. Some studies show that when vitamin D availability is higher, there may be greater fat oxidation, meaning the body is more likely to break down stored fat to be used for energy.⁴ 

• Omega-3 Fatty Acids. Research suggests omega-3s, like those in fish oil and flaxseeds, may support metabolism by helping the body increase energy expenditure and shift toward using fat as a fuel source. Research suggests they may play a role in supporting resting metabolic rate, which is the amount of energy your body uses at rest.⁵

• Essential Minerals calcium and magnesium help support metabolism by working together in key energy and cellular processes. Magnesium is especially important for producing and using ATP, the body’s main energy source, while also helping regulate mineral balance in the body. These minerals also interact with hormones involved in calcium regulation and may influence how efficiently the body uses energy at a cellular level. Magnesium also helps support vitamin D activity in the body, which is important for normal metabolic function.⁶

Add these foods into your rotation to help support a faster metabolic rate. 

1. Green Tea. Research suggests that green tea appears to help modulate genes related to energy metabolism, which may contribute to an increase in metabolism and decrease in fat synthesis. In other words, it may help your body use energy more efficiently and reduce the tendency to store excess fat.⁷

2. Cayenne Pepper. Made from the dried, ground pods of chili peppers, cayenne pepper contains the compound capsaicin, which has thermogenic effects, meaning it may increase both body temperature and calorie burning.⁸

3. Lean Meats. Protein is one of the most important nutrients for supporting metabolism, helping to increase feelings of satiety and boost calories burning while preserving muscle mass. Meats like chicken and turkey, lean beef, pork loin, cod, and haddock are excellent menu additions. If you are not a meat eater, try substituting tempeh, beans, or lentils, which will deliver lean protein with the added benefit of high dietary fiber. 

4. Yogurt. High in calcium, protein, and probiotics (due to fermentation), yogurt delivers essential nutrients while helping to balance the gut microbiome. In clinical research, yogurt consumption has been linked to successful weight management.⁹ Not a dairy fan? Try snacking on eggs or walnuts, which are both high in calcium and protein. Or, add kimchi to your salad for a serving of gut-friendly fermented food that packs a big flavor. 

5. Quinoa. This “ancient grain” is praised for its high content of complete protein and dietary fiber, which help to keep you full longer and curb appetite while boosting metabolism and offering essential, energy-promoting B vitamins. 

Step up your movement practices, both in and out of the gym. 

• Incorporate strength training to build muscle. Even at rest, muscle burns more calories than fat by triggering Excess Post-Exercise Oxygen Consumption (EPOC). This causes the body to burn additional calories as muscle repair, over hours or even days following your weight-lifting session. 

• Move more outside of your regularly scheduled workouts. In other words, increase the amount of Non-Exercise Activity (NEAT) in your daily life and avoid a sedentary lifestyle by taking the stairs, walking your dog more frequently, or swapping part of your seated workday for a standing desk. 

• Get plenty of sleep to help regulate the way your body uses energy. Poor sleep can contribute to blood sugar imbalances, increase hunger hormones, lower satiety hormones, and promote fat storage. This can increase chances of overeating and contribute to weight gain. 

• Try HIIT workouts to help increase calorie burn. High Intensity Interval Training can help boost cellular energy and promote fat loss by challenging muscles with short bursts of intense effort. HIIT may contribute to sustained calorie burning during post-workout recovery for up to 24 hours after exercising via EPOC. 

One last bonus tip: Say no to crash diets.  

While skipping meals or excessively restricting calories may seem like the way to shed pounds or press re-set on your metabolism, this can actually have the opposite effect by triggering survival mechanisms in the body that slow metabolic rate to conserve energy. This can lead to a loss in muscle mass, and ultimately, may contribute to weight gain.  

Keep your focus on nutrition, staying active, building muscle, and getting lots of high-quality sleep instead.