Wellness@Work: How to boost your metabolism naturally

By Michelle Ryan-Day
[email protected]

Boosting your metabolism is about more than burning calories—it is about optimizing your body’s efficiency in using energy, maintaining a healthy weight, and preventing disease. Giving your body that natural boost involves lifestyle and dietary habits that encourage your body to burn more calories efficiently.

Here are evidence-based ways to naturally rev up your metabolism:

Build muscle with strength training. Muscle burns more calories than fat at rest. Lifting weights or doing resistance exercises increases lean muscle mass, which boosts resting metabolic rate. Try: Two to three sessions per week targeting major muscle groups.

Increase physical activity. Aerobic exercise like walking, jogging, swimming, or cycling increases calorie burn. High-Intensity Interval Training (HIIT) is particularly effective at raising your metabolic rate even after the workout is over. Tip: Mix steady-state cardio with HIIT for best results.

Eat enough protein. Protein has a higher thermic effect (TEF), meaning it requires more energy to digest than carbs or fat. It also helps preserve muscle during weight loss. Good sources include: Eggs, fish, lean meat, legumes, Greek yogurt, tofu.

Stay hydrated. Water is necessary for all metabolic processes. Cold water may give a slight temporary boost, as your body uses energy to heat it. Tip: Replace sugary drinks with water or herbal tea.

Get sunlight and vitamin D. Low vitamin D levels have been linked to reduced metabolism and increased fat storage. Moderate sun exposure or supplements may help balance this.

Prioritize sleep. Poor sleep is linked to insulin resistance, weight gain, and lower metabolic rate. Quality sleep supports hormone regulation, including those that control hunger (ghrelin and leptin). Aim for: Seven to nine hours of quality sleep per night.

Drink green tea or coffee. Both contain caffeine, which may increase metabolic rate and fat oxidation in the short-term. Green tea also has catechins, antioxidants that may enhance fat burning. Note: Effects are mild and vary by individual.

Manage stress. Chronic stress increases cortisol, a hormone that can lead to fat storage and slow metabolism. Relaxation techniques like yoga, deep breathing, or mindfulness help reduce stress.

Eat regularly (avoid long fasts if not intentional). Skipping meals or eating too little can cause your body to conserve energy. Smaller, balanced meals throughout the day can help keep metabolism steady for some people.

Don’t go too low on calories. Severely restricting calories can significantly slow down your metabolic rate. A mild calorie deficit (if trying to lose weight) is more sustainable and metabolism friendly.

About the author: Michelle Ryan-Day, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.    

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.