5 Daily Ways To Fire Up Your Metabolism

Our metabolism is the engine that converts food into energy and powers our body. The faster it runs, the more efficiently the body burns calories, which in turn can contribute to improved weight management, energy levels and overall health. While genetics play a role in metabolic rate, there are plenty of everyday habits you can adopt to fire it up.

Let’s dive into five ways to support your metabolism everyday:

Start Your Day with a Protein-Rich Breakfast

Eating a high-protein breakfast can rev up your metabolism for the day ahead. The reason? The body requires more energy – and burns more calories – to digest and break down protein-rich foods, which is also known as the thermic effect of food (or TEF). Studies suggest that increasing your protein intake can lead to a significant increase in the thermic effect and, over time, contribute to fat loss. Further data shows that high protein diets, consisting of between 1.2 and 1.6g of protein per kilogram of individual bodyweight and consumed in amounts of 25-30g in one meal, improved appetite, body composition and cardiometabolic risk factors. (1)

What to eat:

Try eggs, Greek yoghurt, cottage cheese, scrambled tofu or a plant-based or organic whey protein shake.

Add Strength Training to Your Routine

If you think cardio is the only way to boost your metabolism, think again. Strength training is the best way to build muscle mass, and the more muscle mass you have, the more calories you burn — even at rest. A study revealed that 10 weeks of resistance training increased lean weight by 1.4kg, increased metabolic rate by 7% and reduced body fat by 1.6kg. (2) Aside from that, strength training can help with the prevention and management of Type 2 diabetes by decreasing visceral fat, reducing average blood sugar level, improving insulin sensitivity, decreasing LDL cholesterol and triglycerides, and promoting healthy bone development. (2)

What to do:

Aim to complete at least two strength training sessions per week. Compound exercises, like squats, deadlifts and lunges, target multiple muscle groups, maximise calorie burn and promote muscle growth. Reformer Pilates and Barre can also help too.

Sip Green Tea or Enjoy a Coffee

Both green tea and coffee have been shown to enhance metabolism and support fat loss, thanks to the caffeine in coffee and catechins and caffeine in green tea. These compounds can increase calorie burn through a process called thermogenesis, which generates heat in the body, burning more energy. Studies have shown that the combination of caffeine and catechins in green tea increase fat oxidation, otherwise known as the breakdown of fat. (3) Similarly, other research has shown that caffeine can increase resting metabolic rate and fat burning by stimulating the central nervous system (3).

What to do:

Try drinking a cup of green tea or black coffee before your workout, or as part of your daily routine.

Incorporate High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) has gained popularity thanks to its ability to burn fat and improve cardiovascular health in a short amount of time. Intense bursts of exercise followed by short recovery periods can elevate your metabolism and promote fat burning, even after the workout is over — a process known as excess post-exercise oxygen consumption (EPOC). One study in particular found that participants who engaged in HIIT experienced a significant increase in post-workout calorie burn, which could last for up to 24 hours after exercise. If that isn’t a reason to get involved, what is? (4)

What to do:

Try incorporating short bursts of intense exercise into your workout, such as sprint intervals or circuit training. You only need about 15–20 minutes to see benefits, making HIIT a time-efficient option.

Get Enough Sleep

Metabolic health is closely tied to how well we sleep. Poor sleep can lead to insulin resistance, increased hunger (due to higher levels of our hunger hormone, ghrelin), subclinical inflammation and a slower metabolic rate. Getting quality sleep – between 7–9 hours a night for most adults – supports the body’s metabolic processes and helps balance hormones. (5)

What to do:

Aim for 7-9 hours of quality sleep to help regulate appetite and support healthy metabolic function. Prioritise sleep hygiene — maintain a regular sleep schedule, limit screen time before bed, and create a calming nighttime routine to ensure restful sleep.

Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.

References:

Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. In American Journal of Clinical Nutrition(Vol. 101, Issue 6, pp. 1320S-1329S). American Society for Nutrition. https://doi.org/10.3945/ajcn.114.084038

Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.

Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;12(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. PMID: 23235664; PMCID: PMC8406948.

Khodadadi F, Bagheri R, Negaresh R, Moradi S, Nordvall M, Camera DM, Wong A, Suzuki K. The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Clin Med. 2023 Mar 15;12(6):2291. doi: 10.3390/jcm12062291. PMID: 36983289; PMCID: PMC10054577.

Sharma S, Kavuru M. Sleep and metabolism: an overview. Int J Endocrinol. 2010;2010:270832. doi: 10.1155/2010/270832. Epub 2010 Aug 2. PMID: 20811596; PMCID: PMC2929498.