10 ways to speed up your metabolism

What is metabolic rate?

Metabolic rate refers to the minimum amount of energy an individual uses being alive. Typically this is measured as the number of calories that the body uses in a day, and is often referred to as our basal metabolic rate (BMR). BMR accounts for 60-80 per cent of our total energy expenditure in a day and includes vital functions like breathing, sleeping and blood circulation. For most of us, physical activity accounts for 15-30 per cent of our daily energy expenditure and a small percentage of energy is used extracting energy from food.

What affects our metabolic rate?

One commonly asked question is can we speed up our metabolism using certain foods or exercise, so that we burn more calories? The short answer is no, it’s not that straightforward.

Your BMR is hard to change and depends on numerous factors, including:

• Genetics
• Muscle mass: muscles are more metabolically active, needing energy to contract and relax, and to repair themselves against daily wear and tear. The more muscle a person has, the higher their BMR
• Body size: people with larger bodies have faster metabolisms because larger bodies have more cells
• Age: as we age, we lose muscle mass which gently slows the metabolic rate
• Gender: men tend to have more muscle mass than women, so they burn more calories
• Hormone disorders: such as Cushing’s syndrome and hypothyroidism can slow your metabolism, as can changes to hormone levels during menopause

How does metabolism affect weight?

Many people blame their metabolism for difficulties losing weight and for gaining weight easily. However, it’s rarely the only cause of weight gain or loss. BMR naturally regulates itself to meet your body’s needs and is ultimately defined by your genes. These differences are evident in how easy or hard it is for people to lose weight.

What is a fast and slow metabolism?

A slow metabolism burns fewer calories, which means more are stored as fat in the body; that's why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain weight. Let’s not forget that a slow metabolism is not going to be the only factor in weight gain – a poor diet and inactivity will have a greater effect than metabolism alone.

Does metabolism slow down with age?

Research has revealed four distinctive phases of energy expenditure during the lifespan: neonatal, childhood, adulthood and older adulthood (over 60 years). At approximately 60 years old, metabolism starts to slow down, and as people get older, they begin to lose muscle mass which also slows metabolism.

Do women have a slower metabolism?

Sex can affect metabolism due to differences in body composition, fat storage and hormones. Because of these factors, men tend to have a faster metabolic rate than women. However, women tend to consume fewer calories per kilogram of lean body mass and burn fat more preferentially during exercise than men. For women, the active form of oestrogen, oestradiol, plays a key role in the regulation of metabolism and body weight. As levels of oestradiol decline during perimenopause and menopause, this can cause some women to gain weight.

Do some foods speed up metabolism?

Yes - certain foods may influence metabolism through ‘diet-induced thermogenesis’, this is the process by which the body increases its energy expenditure, boosting your resting metabolic rate, in response to eating certain foods. These include:

• Protein-rich foods such as meat, fish, eggs, milk and cottage cheese temporarily boost metabolism by roughly 15-30 per cent as they require more energy to digest
• Caffeine in coffee and tea
• Spices such as chilli, turmeric and ginger may boost metabolism by slightly increasing the rate at which your body burns calories
• Water and maintaining hydration has been seen to increase metabolism, in one study drinking 500ml of water increased metabolism by as much as 30%

10 ways to speed up your metabolism

There are some factors such as age and genetics that can’t be changed, however, you can try the following suggestions to see if they benefit your weight and health goals.

1. Strength training, specifically resistance training increases resting metabolic rate.
2. High-intensity interval training (HIIT) may increase metabolic rate and help you burn more calories.
3. Eating regular, balanced meals and never skipping a meal – meals should contain a balance of whole grains, nuts, seeds, plenty of fresh fruit and vegetables and quality sources of protein.
4. Support your gut health – studies suggests the gut microbiome plays an important role in our overall physical and mental health. Having a varied diet will support a diverse gut microbiome.
5. Avoiding ultra processed foods (UPFs), these contain high levels of fat, sugar, salt and additives and are linked with a higher chance of obesity. UPFs require less energy to digest which means you will burn fewer calories when eating them.
6. Consuming caffeine in tea, coffee and green tea, this may increase energy expenditure by a small amount.
7. Eating adequate calories to support your metabolism, if you fail to do this your metabolism will slow down, in an attempt to conserve energy. Make sure you are eating enough for your age, gender and activity levels.
8. If you cook using seed oils, replace them with fats rich in medium chain triglycerides (MCT), these are believed to increase metabolic rate while lowering blood glucose levels.
9. Getting adequate sleep may help with metabolic control so aim to get some shut eye. This may help you produce a hormone which helps build muscle and burn fat.
10. Stress, when this is chronic it may slow metabolism and temporarily pause regular bodily functions

So, can you speed up your metabolism for weight loss?

As with most things related to dieting and weight loss, there is not one quick fix or metabolism booster that is going to significantly increase the amount of calories you burn. Instead, focus on maintaining muscle mass, choosing the right types of foods and paying attention to basics, such as drinking plenty of water and getting restful sleep.

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This page was reviewed on 17th February 2025 by Kerry Torrens.

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