Some proven tips to boost metabolism include strength training, getting good sleep, and avoiding very restrictive diets. These measures help the body burn more energy and prevent it from reducing energy expenditure.
In addition, increasing NEAT, which is the energy the body uses for everyday activities such as walking, cleaning the house, and changing posture, also helps boost metabolism.
Interest in how to boost metabolism is usually related to fat loss or weight management. However, basal metabolism depends largely on the amount of muscle mass, the number of calories consumed in the diet, and age.
Ways to boost metabolism
The main strategies that can help boost metabolism are:
1. Increase NEAT
Increasing NEAT (non-exercise activity thermogenesis) by adopting daily habits such as walking, cleaning the house, climbing stairs, and changing posture is a great way to boost metabolism.
This daily calorie expenditure varies with age and body composition. Therefore, maintaining a consistent level of movement is a more realistic way to “increase” total energy expenditure without relying on quick fixes.
2. Do strength training
Strength training helps maintain or increase muscle mass. Since muscles influence how much energy the body uses at rest, preserving or increasing them can prevent metabolism from slowing down when losing weight or fasting for a period of time.
In studies, strength training generally shows more consistent results in maintaining basal metabolism than aerobic exercise alone, such as walking, running, and dancing.
However, the change is usually moderate and depends on the duration and consistency of each person’s training plan.
3. Do HIIT
High-intensity interval training (HIIT), where periods of high-intensity exercise alternate with equal periods of rest, can keep the body “working” for a period after the workout, boosting metabolism.
However, this effect is short-lived and generally does not lead to noticeable fat loss compared to continuous exercise, such as brisk walking or steady running.
Therefore, interval training can improve fitness and increase energy expenditure, but it is not the only solution for boosting metabolism. The most important factor is maintaining consistency with exercise and daily movement.
4. Get good sleep
Although getting good sleep, meaning 7 to 9 hours per night for adults, does not directly boost metabolism, it helps better control appetite and makes weight management easier.
This is because sleeping too little often leads to overeating, even if the body is not using much energy. Over time, this excess food intake can promote weight gain and abdominal fat accumulation.
Studies show that people who sleep less tend to consume more calories during the day. On the other hand, when people get more sleep, they tend to eat less, even without consciously trying.
5. Avoid extreme restrictions
When a person loses weight very quickly or eats too little for a period of time, the body may “conserve energy.” This means it begins to burn fewer calories at rest as a way to protect itself from food scarcity.
Therefore, very restrictive diets or rapid weight loss can make it harder to maintain results, as the body adapts and energy expenditure may decrease.
Foods that boost metabolism
Some foods and beverages that may help boost metabolism include:
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Peppers (capsaicin): may slightly increase energy expenditure shortly after consumption. However, the daily effect is limited and may cause discomfort in people with gastritis or reflux
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Green tea: contains compounds such as catechins and caffeine, which may help slightly boost metabolism or increase fat use as an energy source
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Whole grains: replacing refined grains, such as white rice and white bread, with whole grains, such as brown rice and oats, has been associated with favorable changes in the body’s energy balance
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Ginger tea: drinking this tea during meals may slightly boost metabolism, but only after eating
Some people should be cautious with these options, especially if they have a health condition, take medications, or are pregnant or breastfeeding.
Therefore, it is important to always consult a doctor or registered dietitian before using “thermogenic” foods, as they may worsen symptoms or be inappropriate.
Diseases that can affect metabolism
Some conditions that can affect metabolism include:
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Hyperthyroidism (thyrotoxicosis) or Hypothyroidism
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Pheochromocytoma
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Functional paraganglioma
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Cushing syndrome
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Sepsis (acute phase)
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Prader-Willi syndrome
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Critical illness (acute phase)
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Severe burns
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Severe trauma
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Cancer with cachexia
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COPD (chronic obstructive pulmonary disease)
If any of these conditions are suspected, it is recommended to consult a doctor for evaluation, diagnosis, and, if necessary, appropriate treatment.