How to Boost Metabolism Naturally


Metabolism is the process by which your body converts food into energy. A higher metabolism means your body burns more calories at rest and during physical activity, making it possible to lose and maintain a healthy weight. This article explores various natural ways to boost metabolism and increase calorie-burning potential.

1. Drink plenty of water

According to research, increasing water intake leads to a natural increase in metabolism. Consuming about 17 ounces of water has been observed to increase metabolism by up to 30% for nearly an hour. Drinking plenty of water daily can boost your metabolism and burn more calories.


2. Eat more protein

A high-protein diet can also naturally boost your metabolism. Protein requires more energy to digest than carbohydrates or fats, causing the body to burn more calories during digestion. Plus, protein can help keep you full and satisfied for longer, helping you reduce your overall calorie intake.

3. Build More Muscle

The metabolic activity of muscle tissue is higher than that of fat tissue, which means that more muscle mass results in a higher metabolic rate. This is because muscle tissue requires more energy to maintain than fat tissue. Strength training, such as weightlifting, builds muscle and boosts metabolism.

4. Get enough sleep

Getting enough sleep is essential for a healthy metabolism, and not getting enough sleep can mess with your hormones, including those that regulate your metabolism. Studies have shown that people who are sleep deprived tend to have slower metabolisms and are more likely to gain weight.

5. Drink green tea

Green tea contains epigallocatechin gallate (EGCG), which naturally boosts metabolism. Studies have shown that drinking green tea can boost metabolism by up to 4% and boost the burning of extra calories.

6. Eat less spicy food

Eating spicy foods like peppers can also give your metabolism a natural boost. Spicy foods contain capsaicin, which boosts your metabolism and helps you burn more calories. Plus, spicy foods can help keep you full and satisfied for longer, helping you reduce your overall calorie intake.

7. Stay active throughout the day

Staying active throughout the day is also a natural way to boost your metabolism. To increase your metabolism, it is recommended that you get more physical activity throughout the day, whether you follow a structured exercise program or not. This can be achieved in several ways, such as taking the stairs instead of the elevator, walking to the grocery store instead of driving, or doing gentle stretches while sitting at your desk.


8. Breakfast

Eating breakfast can help boost your morning metabolism. Skipping breakfast puts your body into starvation mode, which lowers your metabolism to conserve energy. Eating breakfast in the morning can boost your metabolism and help your body burn extra calories throughout the day.

9. Drink coffee

Drinking coffee also naturally boosts your metabolism. Coffee contains caffeine, which increases your metabolism and helps you burn more calories. Plus, coffee can help you feel more alert and focused, which can help you feel more active throughout the day.

10. Manage stress

Stress management is critical to a healthy metabolism. When you're stressed, your body releases the hormone cortisol, which slows your metabolism and weight gain. Managing stress levels through meditation, yoga, or deep breathing can boost your metabolism and maintain a healthy weight.

How does drinking water helps boost your metabolism?

Drinking water can boost your metabolism in several ways:

1. Water is necessary for various metabolic processes in the body, including the breakdown of food molecules and the transport of nutrients and waste products.

2. Drinking water increases the body's energy expenditure and the number of calories burned at rest. When you're stressed, your body releases the hormone cortisol, which slows your metabolism and weight gain.

3. Drinking water before meals is a practical way to promote weight loss and a healthy metabolism, as it lowers calorie consumption and reduces overeating.

How Do Certain Vitamins and Minerals Help Boost Metabolism Naturally?

Specific vitamins and minerals are essential for a healthy metabolism. These micronutrients are vital to the body's energy production and metabolic processes, allowing you to burn calories more efficiently.

Here are some examples of vitamins and minerals that can help boost your metabolism naturally:

1. Vitamin B12: This essential vitamin is essential for healthy metabolism as it helps convert food into energy. Vitamin B12 also helps maintain healthy nerves and blood cells and is found in animal foods such as meat, fish, and dairy.

2. Iron is another essential mineral for healthy metabolism as it helps transport oxygen throughout the body. Insufficient iron intake can lead to inadequate hemoglobin production and cause symptoms such as fatigue. Iron is found in red meat, beans, and green leafy vegetables.

3. Magnesium is essential for regulating blood sugar levels and maintaining healthy muscle and nerve function. It also affects the body's energy production and can be found in nuts, seeds, and green leafy vegetables.

4. Zinc: Zinc is a mineral that supports a healthy immune system and affects energy metabolism in the body. It's found in oysters, beef, and pumpkin seeds.

5. Vitamin D: Besides promoting healthy bones and immune function, vitamin D also helps the body's metabolism. Studies have shown that people with low vitamin D levels may have a slower metabolism than those with sufficient vitamin D levels. People can get vitamin D from sun exposure or by eating foods rich in vitamin D, such as oily fish, egg yolks, and fortified dairy products.

6. Calcium is essential for promoting strong teeth and bones and affects the body's metabolism. Research shows that people with higher calcium intakes generally have faster metabolisms than those with lower ones. Calcium is found in dairy products, green leafy vegetables, and fortified products.

7. Chromium: Chromium is a mineral that helps maintain healthy insulin function and regulate blood sugar levels. It can also help boost metabolism by promoting the breakdown of carbohydrates and fats. Chromium is found in broccoli, whole grains, and lean meats.

Can Reducing Sugar Intake Boost Your Metabolism Naturally?

Yes, reducing your sugar intake can naturally boost your metabolism. Excessive sugar intake can lead to insulin resistance, leading to metabolic disorders and ultimately slowing metabolism. Additionally, excess sugar intake leads to weight gain and greater susceptibility to obesity, which further hinders metabolic processes. By reducing your sugar intake, you can improve insulin sensitivity and support healthy metabolic function.


Several natural methods will boost your metabolism and increase your calorie-burning potential. Incorporating these tips into your lifestyle can improve your metabolism and help you reach your weight loss goals. Remember to drink plenty of water, eat a more high-protein diet, build muscle, get enough sleep, drink more green tea, and eat more green tea.