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9 Ways to Boost Your Metabolism and Lose Weight

Patti is a Certified Dietician who specializes in fitness and nutrition. She enjoys helping people reach their healthy lifestyle goals.


Boosting your metabolism and losing weight can be a challenging process. Your metabolism determines the rate at which you lose weight and how easily you can maintain it. Many factors play a role in determining the rate of your metabolism.

How to Boost Your Metabolism

  1. Eat regularly
  2. Consume the right amount of calories
  3. Drink enough water
  4. Drink green tea
  5. Reduce stress
  6. Resistance training
  7. High-intensity exercises
  8. Get enough sleep
  9. B vitamins

5 Uncontrollable Factors

  • Genetics – Some of us are born with an accelerated metabolism, while others have to work hard to increase theirs.
  • Gender – Men tend to have greater muscle mass, lower body-fat ratios, and faster metabolic rates than women.
  • Age – As we get older, our metabolism begins to slow after the age of 20, and the aging process tends to make us gain weight and lose muscle mass. As we age, our metabolism begins to slow down at a steady rate.
  • Health Problems - Certain diseases or conditions, such as thyroid problems, can cause a sluggish metabolism.
  • Body Weight – The heavier you are, the slower your metabolism is.

Factors You Can Control

  1. Diet – Stay away from crash diets that contain less than 1,500 calories. If you do not consume enough calories each day, your body will think it is starving and hold on to the fat you are trying to lose. You must eat to lose weight. If you don't eat, your metabolism slows down in an attempt to store energy. Eating three small healthy meals and two to three smart snacks a day will help you maintain a steady metabolic rate which will burn calories more quickly.
  2. Breakfast – A healthy breakfast every day will kickstart your metabolism and help you maintain a healthy weight.
  3. Water – Drinking at least eight glasses of water each day helps you burn more calories. Consuming a glass of water or an unsweetened beverage before meals and snacks will help you stay hydrated.
  4. Exercise – A regular exercise routine or physical activity is a great way to raise your metabolism. After working out, your resting metabolic rate increases depending on the duration and intensity of your workout.
  5. Strength Training – Resistance or strength training increases muscle mass, which in turn burns more calories even when not doing anything. You should include strength training workouts at least twice a week as part of your normal exercise routine.
  6. Green Tea - Helps reduce stress. Theanine is an amino acid naturally found in tea leaves. It is thought to provide a relaxing and calming effect. Benefits include increased metabolism and weight loss. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories. It can help to lower the risk of certain diseases and conditions, such as heart disease, diabetes, high blood pressure, and high cholesterol.

What you want is to rev up your metabolism so that you are burning fat and calories, not preserving fat and calories.

— Kathy Freston


Foods That Help Boost Metabolism

One way to boost your metabolism is by eating foods that help your body burn calories faster. Eating a variety of the foods listed below will help boost your metabolism to help you lose weight.

  • Protein-Rich Foods – lean meat, turkey, chicken, fish, eggs, tofu, beans, nuts, and low-fat dairy products
  • High-Fiber Fruits and Vegetables – avocados, broccoli, cauliflower, spinach, tomatoes, oranges, grapefruit, strawberries, raspberries, and blueberries
  • Calcium-rich Foods – low-fat milk, low-fat yogurt, cheese, and cottage cheese
  • Omega-3 Fatty Acids – fatty fish like tuna, salmon, sardines, trout and mackerel, canola oil, flaxseed, and walnuts
  • Tea – green tea, oolong tea, or a mixture of these teas
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The 5-Minute Morning Metabolism Boosting Workout

With this morning workout routine, you'll feel like your body's metabolism is revving all day long, and your fat-burning potential is cranked up to the max. This workout can be done in the comfort of your own home, without any equipment.

This is a circuit workout. Each exercise is done one after another with a short break in between. Perform each exercise vigorously for 45 seconds and rest for 15 seconds before moving on to the next exercise. Below are some how-to videos to get you started.

This circuit can energize you for a 5-minute workout in the morning, or you can repeat it three times for a great 20-minute workout. If you opt for the longer workout, rest for about 60-90 seconds between circuits.

By eliminating foods that have no nutritional value and adding these healthy high metabolism foods, you can boost your metabolism while losing weight. A healthy diet along with staying active and building muscle is the best way to increase your metabolism and help you lose weight.


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This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2021 Patti Davis


Patti Davis (author) from Rock Falls, Illinois on February 28, 2021:

Thank you! I'm so glad you enjoyed it!

E Randall from United States on February 25, 2021:

Fantastic article, thank you for writing this. Very good and useful information. There is so much that goes into weight loss and staying fit, it can be hard but it an be done.

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