Ever feel tired, sluggish, or low on energy?
Have you ever wondered why some people seem able to eat almost anything without gaining weight?
Or maybe you have asked yourself if it is possible to burn more calories even when you are resting.
A big part of the answer may come down to your metabolism.
What Is Metabolism?
In simple terms, metabolism refers to all the chemical and physical processes your body uses to stay alive and function properly.
Even when you are not moving, your body is still hard at work. It is breathing, circulating blood, repairing cells, regulating hormones, and keeping your organs running. All of these tasks require energy.
The faster your body carries out these processes, the more calories you burn each day. This is often linked to your basal metabolic rate (BMR), which is the number of calories your body needs at rest.
A faster metabolism can mean:
- More daily energy
- Higher calorie burn
- Easier weight management
- Better support for long-term fat loss
Your metabolism is influenced by several factors, including:
- Age
- Sex
- Genetics
The good news is that some lifestyle habits may help increase your metabolic rate and keep it elevated.
8 Science-Backed Ways to Boost Metabolism
1. Drink More Water
Water may give your metabolism a short-term lift.
Research suggests that drinking 500 ml of water—about two cups—can temporarily raise metabolic rate by as much as 30% for around one hour.
Experts estimate that drinking an extra 1.5 liters of water per day could help burn about 50 additional calories daily.
Water may also help control appetite. Feeling hydrated can improve fullness and reduce how much you eat at meals.
One study found that people who drank two glasses of water 30 minutes before eating consumed fewer calories during the meal.
2. Eat More Protein
Eating food naturally increases calorie burn for a few hours after a meal. This is called the thermic effect of food (TEF).
TEF is the energy your body uses to:
- Digest food
- Absorb nutrients
- Process and store those nutrients
For most people, TEF accounts for roughly 10% of total daily calorie burn.
Protein has the strongest effect on metabolism compared with other macronutrients:
- Protein: increases metabolism by 15 to 30%
- Carbohydrates: 5 to 10%
- Fats: 0 to 3%
Protein can also help reduce hunger and improve fullness after eating.
In one study, people who ate a diet made up of 30% protein felt more satisfied and consumed an average of 441 fewer calories per day than those eating 15% protein.
3. Try HIIT Workouts
High-intensity interval training (HIIT) involves short bursts of hard effort followed by brief recovery periods.
Studies show HIIT can raise metabolism for several hours after exercise. That means you may continue burning extra calories even after the workout ends.
One study involving active women found that HIIT increased post-exercise metabolism more than both jogging and weight training.
HIIT may also support fat loss.
In one study, participants who completed a 20-minute HIIT session three times a week lost an average of 4.4 pounds of body fat in 12 weeks without changing their diet.
4. Add More Strength Training
Muscle burns more calories than fat, even at rest. Because of this, building muscle can help increase your metabolism.
Strength training supports metabolism by:
- Increasing lean muscle mass
- Raising resting metabolic rate
- Boosting calorie burn during recovery
One small study found that 24 weeks of strength training increased resting metabolic rate by 7%.
Other research suggests strength workouts may raise resting metabolism by 5 to 9% for up to three days after exercise.
Resistance training also increases protein and amino acid turnover in muscle tissue. After a workout, your body uses extra energy to repair and rebuild muscles and other tissues. This post-workout recovery effect may last up to 72 hours.
5. Increase Your NEAT
Exercise is not the only way to burn more calories. Everyday movement matters too.
This is known as non-exercise activity thermogenesis (NEAT). NEAT includes all the calories you burn during routine daily activities that are not formal workouts.
Examples of NEAT include:
- Walking while shopping
- Cleaning the house
- Gardening or yard work
- Taking the stairs
- Standing instead of sitting
- Moving around at work
- Running errands
Research shows that higher NEAT levels are linked with greater energy expenditure and may support weight loss.
More daily movement is also associated with a lower risk of conditions such as:
- Heart disease
- Type 2 diabetes
A major problem today is that many people spend long hours sitting. Compared with previous generations, modern lifestyles often involve less movement and fewer calories burned through NEAT.
Simple ways to raise NEAT include:
- Choose stairs over elevators
- Stand more often during the day
- Take short walking breaks at work
- Walk while talking on the phone
- Do more household chores
6. Get Enough Sleep
Poor sleep can slow down metabolism.
Many adults do not get the restorative sleep their bodies need. According to the CDC, about one-third of adults in the United States regularly sleep less than recommended. For adults aged 18 to 60, the current advice is at least 7 hours per night.
Research suggests that sleep deprivation may reduce resting metabolic rate.
One study found that men and women who slept only 4 hours per night for 5 nights experienced a 2.6% drop in resting metabolism. Their metabolism returned to normal after recovery sleep.
Not getting enough sleep may also increase hunger and promote weight gain.
This may be partly due to the effects of sleep on two key hunger hormones:
- Ghrelin: signals hunger
- Leptin: signals fullness
In a large study of 1,024 participants, people who typically slept 5 hours per night had:
- 14.9% higher ghrelin levels
- 15.5% lower leptin levels
compared with those who slept 8 hours.
The short-sleep group also had higher body weight and BMI.
7. Make Time to Relax
Chronic stress can work against your metabolism.
One reason is the prolonged release of cortisol, the body’s primary stress hormone. Cortisol is useful in short-term “fight or flight” situations, but when levels remain high for too long, it can contribute to slower metabolism and weight gain.
One study found that people who experienced a stressful event burned 104 fewer calories in a single day than those who did not.
High cortisol levels are also linked to greater fat storage, especially around the abdomen. This type of fat, known as visceral fat, is associated with a higher risk of metabolic and health problems.
To better manage stress, consider habits such as:
- Deep breathing
- Meditation
- Gentle exercise
- Walking outdoors
- Journaling
- Taking breaks during the day
8. Eat Spicy Foods
Spicy foods may offer a small metabolic benefit.
Peppers contain capsaicin, the compound that gives them heat. A 2012 systematic review found that capsaicin may increase energy expenditure by up to 50 calories per day.
Some studies also suggest that spicy foods may:
- Slightly reduce appetite
- Increase fat burning
- Support weight management
That said, not everyone tolerates spicy foods well, and the amount of capsaicin needed for noticeable effects may be too high for some people.
Still, if you enjoy spicy meals, adding chili peppers or other hot ingredients to your diet may provide a modest boost.
Final Thoughts
Metabolism affects how many calories your body burns and can influence your energy levels, weight, and overall health.
While age, sex, and genetics all play a role, your daily habits matter too. Drinking more water, eating enough protein, exercising regularly, sleeping well, reducing stress, and moving more throughout the day can all help support a healthier metabolism.
Small, consistent changes often make the biggest difference over time.
