Whether you’re trying to lose weight or simply maintain your current one, your metabolism plays a major role in the process.
We all know someone who seems blessed with a fast metabolism and can eat whatever they want while staying slim. Others, despite eating similar amounts, seem to gain weight more easily. That makes many wonder: do we have control over our metabolism?
The truth is, a lot of our metabolism is genetically determined. But that’s not the whole story. There’s still plenty you can do to support a healthy, efficient metabolism—and many strategies are simpler than you think.
What Is Metabolism?
Metabolism is the process of converting energy sources—like the food you eat—into energy your body uses to power essential functions like breathing, blood circulation, digestion, and regulating temperature.
Your basal metabolic rate (BMR) is the minimum amount of energy your body needs to function at rest. This varies from person to person based on several factors.
Factors That Affect Your Metabolism
Some of these are out of your control, but others are within your reach:
- Age – metabolism naturally declines with age
- Muscle Mass – muscle burns more calories than fat
- Activity Level – physical activity increases energy expenditure
- Nutrition – what and how you eat directly affects metabolism
- Hormones – imbalances in thyroid, insulin, cortisol, and others impact metabolism
- Health Conditions & Medications – some can slow or speed up metabolic rate
Even if you’re postmenopausal or have a slower metabolism due to age or other factors, there are lifestyle changes you can make to optimize it.
8 Natural Ways to Increase Your Metabolism
1. Move More Throughout the Day
Being sedentary slows down metabolism. If you sit for long hours at work and at home, your metabolic rate can suffer. The key is to move more throughout your day—not just during workouts.
Aim for at least 150 minutes of moderate-intensity activity per week to keep your metabolism active.
2. Prioritize Protein in a Balanced Diet
Focus on protein-rich plant-based foods, fruits, vegetables, whole grains, and healthy fats. Include high-quality animal products like grass-fed meat and organic dairy in moderation. Protein helps maintain muscle mass and keeps you full longer.
3. Build and Maintain Muscle
Muscle is metabolically active, so more muscle = higher metabolism. Strength training—whether through weights, resistance bands, or bodyweight exercises—helps build lean muscle, improve bone health, and support overall metabolic function.
4. Eliminate Processed Foods
Processed foods are usually high in sugar, refined carbs, and unhealthy fats. They spike insulin, promote fat storage, and lead to insulin resistance. Avoid them to protect and enhance your metabolism.
5. Add HIIT to Your Routine
High-Intensity Interval Training (HIIT) combines short bursts of anaerobic activity with aerobic movement. This method burns more calories and keeps your metabolism elevated even after your workout ends.
Example: alternate 5 minutes of cardio with 90 seconds of strength exercises, repeating for 15–20 minutes.
6. Skip Crash Diets
Severely restricting calories can backfire. Your body senses starvation and slows down metabolism to conserve energy. Over time, this may lead to muscle loss. Instead, eat enough to support your energy needs while focusing on nutrient-rich, high-protein foods.
7. Prioritize Sleep
Adults need 7–9 hours of sleep nightly. Poor sleep increases cortisol and insulin levels, disrupts energy, and can lead to poor dietary choices. Better sleep = better metabolism, and vice versa.
8. Stay Hydrated
Water is essential for metabolic processes, including fat-burning (lipolysis). Dehydration can slow metabolism and is often confused with hunger, leading to overeating. Drink water consistently throughout the day for optimal metabolic function.
Final Thoughts
Genetics might influence your metabolism, but lifestyle choices shape how well it works. If you’re serious about supporting metabolic health, focus on what you can control: move daily, eat nutrient-dense foods, build muscle, sleep well, and hydrate often.
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