Few bodily processes are as focused on and as misunderstood as metabolism. It seems like just about everyone wants to “boost” or “speed up” their metabolism in the hopes of burning more calories and, as a result, losing body fat. In reality, this is not an easy task, but you wouldn’t know that from the countless TikToks claiming it’s as simple as taking a shot of apple cider vinegar, hopping into an infrared sauna, or braving a cold plunge.
The truth? Many of these supposed hacks don’t have much research backing them up, and the ones that do won’t meaningfully move the needle when it comes to your weight. Improving your metabolism actually boils down to a few basic tenets that aren’t flashy or sexy but can have long-term benefits for your overall health and well-being. We’ll get into all that, but first, a little background on what your metabolism even is.
What is your metabolism, exactly?
Metabolism is commonly thought of as the mechanism that controls your weight. Having a “fast” metabolism means your body burns calories rapidly, making it easier to maintain or lose weight, while having a “slow” metabolism means you gain pounds more easily and have a harder time taking them off. This isn’t wrong, per se, but it doesn’t tell the whole story. Your metabolism is the way your body turns food into energy. This energy is then used to power your heart and lungs, build and repair tissue, regulate hormones, and perform other critical functions.
Put more succinctly, “metabolism is all the chemical processes that keep our body alive and functioning,” explains Jonathan Gabison, MD, an assistant professor of family medicine at the University of Michigan who is board-certified in obesity medicine.
For example, about 20% of the energy your metabolism provides goes to your brain, building neurotransmitters and keeping signals going, so having an efficient metabolism is critical for cognitive health.
Can you “boost” your metabolism?
In short, yes. Your metabolism is influenced by loads of factors, from genetics and age to weight. But that doesn’t mean your metabolism is fixed. It’s actually highly modifiable, says Shebani Sethi, MD, a clinical associate professor of psychiatry and behavioral sciences at Stanford University and the founding director of the world’s first academic metabolic psychiatry clinical program.
That said, taking shots of apple cider vinegar in the morning or picking up “metabolism-boosting” supplements won’t do the trick. Research shows that improving your metabolism requires consistent long-term habits. Here are five that can make an impact.
Increasing overall movement
Every time you move your body, it burns calories and raises your metabolism—both during the moment and for a period afterward. Think of your metabolism like a pie: Two thirds of the energy you use every day is devoted to keeping you alive (that’s your basal metabolic rate), and the rest goes toward digesting food and moving your body. Being more active is the most straightforward way to up your metabolism. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate intensity physical activity a week.
This can include dedicated exercise, like a jog, hike, or workout class. (The CDC recommends that adults get at least 150 minutes of moderate intensity physical activity a week.) But it also extends to all the movement you do outside of formal exercise, known as NEAT (non-exercise activity thermogenesis). Increasing your daily step count, prioritizing physical hobbies like gardening and walking your dog, or even taking on more household chores and grocery runs all count toward upping your overall movement.
Strength training
Strength training helps build and maintain muscle mass. Muscle tissue is metabolically active, which means sustaining it burns more calories than maintaining fat tissue. Therefore, having more muscle mass will give your metabolism a slight boost.
By strength training you’re also improving your overall health. For instance, since muscle tissue uses the majority of the glucose in your bloodstream, more muscle mass can increase your body’s capacity to use glucose and help prevent blood sugar spikes. Plus, research has shown that having more muscle helps improve insulin sensitivity, including in individuals without diabetes.
Those same CDC exercise guidelines suggest including at least two days of strength training every week. That can include body-weight moves like push-ups and lunges; lifting weights with dumbbells, kettlebells, barbells, or cable machines; or utilizing resistance bands. Dr. Gabison says what’s most important is being consistent with your exercise routine, so it’s best to choose workouts you’re likely to stick with. And remember, if you’re just starting out, it’s important not to push yourself too hard early on and risk injury.
Eating enough protein
Protein is having a major moment right now. While things may be getting a little out of hand (hello, protein popcorn), consuming sufficient amounts of high-quality protein has well-established benefits for your metabolism. That’s because the nutrient is the building block of muscle, so eating enough of it helps support muscle growth and maintenance, especially if you’re resistance training.
Protein also has the highest thermic effect of all three macronutrients, meaning digesting it burns more calories than carbohydrates or fats. Plus, it’s the most satiating macro, so increasing your protein intake can help you feel fuller and fend off cravings, which may help with weight management.
However, balance is key. Sun Kim, MD, MS, a board-certified endocrinologist and associate professor of medicine at Stanford, says doctors and health care providers have different viewpoints on how much protein is enough for optimal health. In her opinion, “most Americans eat plenty of protein without trying,” she says, cautioning that consuming excessive amounts won’t magically speed up your metabolism and could even worsen insulin sensitivity in some cases. So unless you’re extremely active, there’s no need to get hundreds of grams a day.
For most healthy adults, the recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day. That means a 120-pound person needs roughly 43 grams of protein a day, which is about what you’d find in two four-ounce hamburger patties. If you incorporate some protein into every snack and meal throughout the day, you should easily hit the mark. That said, some groups need more. People who are pregnant, breastfeeding, or highly active may need up to 2 grams of protein per kilogram of body weight per day. Older adults and those taking GLP-1s should also be mindful of their intake, as reduced appetite can lead to inadequate protein intake and muscle loss, particularly when coupled with reduced physical activity.
Getting quality sleep
An often-overlooked habit for better metabolism is getting quality sleep. A lack of sleep dysregulates your metabolism, causing a cascade of issues, including worsened glucose management, more intense hunger the next day, and reduced energy expenditure. (Sleepy people are less likely to move their bodies.) When this happens consistently, it can lead to an increased risk of obesity, type 2 diabetes, high blood pressure, and heart disease. Sleep also has an impact on hormones that can slow down the metabolism.
There isn’t a specific number of hours you should sleep each night, but research shows that most adults do best with seven to nine hours of quality rest most evenings.
Managing chronic stress
Prolonged stress keeps your cortisol (stress hormone) levels chronically elevated, which can break down muscle tissue and slow your metabolism. Constantly pulling out your hair can also disrupt your appetite-regulating hormones, triggering cravings that may prompt you to eat more. All of these things can affect your weight. Research shows chronic stress can increase your risk of obesity, type 2 diabetes, and related cardiometabolic complications too.
There is, sadly, no quick fix for reducing stress, so some trial and error might be required to figure out what works best for you. Some places to start are doing yoga, meditating, practicing breathing exercises, going for walks outside, journaling, spending time with loved ones, engaging in relaxing hobbies, or starting therapy to talk through whatever is weighing on you.
Benefits of improving your metabolism
Sure, supporting a healthy metabolism can increase the number of calories you burn and help with weight management. But it can also improve what’s known as your metabolic health, which encompasses measures such as blood pressure, cholesterol, insulin sensitivity, and total body fat. Having good metabolic health is essential for preventing chronic diseases such as type 2 diabetes and heart disease. The healthier your metabolism, the more calories you burn and the better your metabolic health.
Related:
- On a GLP-1? This Is the Workout Plan That Helps You Keep Muscle
- How GLP-1s Are Quietly Reshaping Gym Culture
- What ‘10,000 Steps a Day’ Gets Right (and Wrong) About Health and Weight
Get more of SELF’s great service journalism delivered right to your inbox.
