How can I speed up my metabolism?

Dr. Doris Day, MD
If you vary your diet so that you get more calories once in a while, your metabolism will speed up to meet the need of burning the extra calories without your gaining any weight. Then the next day when you eat less again, your metabolism will still be higher so your body will burn fat to meet the energy needs of the higher metabolic rate. If you add in exercise, you will maintain a higher metabolic rate which will expedite the process even further.
Jill A. Grimes, MD
Family Medicine
There are only two behavioral modifications that you can do to help speed up your metabolism. Do not skip meals, especially breakfast because you have already fasted while you slept. And make sure you get daily aerobic activity, such as walking, biking, hiking, dancing or anything that raises your  heart rate.

Chris Powell

Making sure your metabolism is firing on all cylinders is key to weight loss success, says fitness and weight loss expert Chris Powell. To learn about three quick and easy things you can do to speed up your metabolism, watch this video.

You can boost your metabolism buy building more muscle which increases your average daily metabolic rate. The more muscle, the more calories you burn just sustaining it.

If you’ll pick up the pace of you cardio workout buy pushing yourself up into your higher intensity zone you’ll get a longer after burn; it will increase your resting metabolic rate for longer periods of time. Try a walking/jogging routine with a 30 second sprint thrown it.

These two things will give you the biggest boost but there are also little things you can do also.

  • Eat breakfast. You’ve been on an overnight fast for up to 8 hours and your body needs refueled.
  • Instead of eating three large meals, eat more often with five to six smaller meals.
  • Drink your water. Dehydration slows you metabolism.
  • Eat more protein; it burns more calories to break down protein then it does carbs.
  • The caffeine in coffee and green tea will also rev your metabolism to burn more calories.
  • Morning workouts will rev up your metabolism for hours.

You best bet though is to build muscle and live an active lifestyle.

Rose Reisman
Nutrition & Dietetics
To keep your weight off permanently, you have to keep your metabolism up and running efficiently. Those who eat only one meal a day, usually a continuous dinner, never get their metabolisms to work at top efficiency. When you get up in the morning, eating just a little something will kick-start your metabolism, which helps to burn those calories more efficiently. If you don't eat in the morning, your metabolism stays in its nighttime mode and burns inefficiently.

Here are ways to boost your metabolism and keep burning those calories:
  • When you wake up, eat within half an hour. It can just be a piece of fruit. However, by mid-morning have a complete breakfast, including some protein, carbs and fruit. It can be as simple as yogurt, fruit and some dry cereal.
  • Don't allow yourself to go more than three hours without eating.
  • Avoid overeating at any meal. If you leave the table feeling stuffed, your body will process only what it needs for energy. The rest winds up stored in your body as fat. Overeating is often the result of skipping a meal.
  • By doing weight-bearing exercises, you'll increase your muscle mass and burn calories more efficiently.
  • Exercise is one of the best ways to boost your metabolism and keep it running at a faster pace. Take the stairs, walk a few blocks, exercise at lunch or after work.
Rose Reisman's Secrets for Permanent Weight Loss: With 150 Delicious and Healthy Recipes for Success

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Rose Reisman's Secrets for Permanent Weight Loss: With 150 Delicious and Healthy Recipes for Success

For the journey toward healthier living. Losing weight can be a constant and frustrating struggle. Rose Reisman's Permanent Weight Loss Solutions creates a blueprint for lifelong weight control that...
Marjorie Nolan Cohn
Nutrition & Dietetics

There are three main areas to focus on when trying to speed up your metabolism; hydration, regular eating, and sleep.

Drink at least half your body weight in pounds in ounces. So if you weigh 150 pounds you need to drink 75 ounces of water.

Eat every 2-4 hours, and include protein at every meal and snack. Eating every couple of hours keeps your body digesting, which is burning calories. Eating protein helps to maintain muscles, plus protein takes more energy for your body to digest. It is a win-win.

Sleep at least 7 hours per night. Some people need more but getting a consistent amount of sleep every night allows your body to regulate hormone levels, and build and repair muscles. Regulated hormones and strong muscles keep your overall body system functioning at peak. 


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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.