How to Increase Metabolism for Better Weight Management

Metabolism is the internal chemical process that keeps your body alive and functioning. It is the process by which food and drink are converted into energy, allowing the body to burn calories and sustain life-sustaining functions like breathing, digestion, circulation, cell growth, and waste elimination.

Even at rest, such as during sleep, the body still burns calories to maintain essential functions. On average, a person burns around 1,800 calories per day while doing nothing. However, metabolism rates vary from person to person, affecting how quickly the body burns energy.

What Is Metabolism?

Your metabolic rate refers to how quickly your body converts and uses energy. There are two key measures of metabolic rate:

Basal Metabolic Rate (BMR): The minimum amount of energy (measured in kilojoules) needed for the body’s basic functions like breathing and digestion.
Resting Metabolic Rate (RMR): The number of calories burned while at rest, including low-level activities like eating, walking around the house, and using the restroom.

Several factors influence metabolism, including:

Genetics & Body Type: Larger body sizes and higher muscle-to-fat ratios typically burn more calories.
Gender: Men tend to have more muscle mass and burn calories faster than women.
Age: As people age, they lose muscle mass and become less active, which slows metabolism.
Physical Activity Levels: People who exercise regularly burn calories more efficiently.

Does Metabolism Slow With Age?

Yes, but not as early as commonly believed. A large-scale study found that metabolism remains stable from ages 20 to 60, only starting to decline by about 0.7% per year after age 60.

However, factors associated with aging—like muscle loss and decreased activity levels—can contribute to reduced calorie burn. Since muscle tissue burns more calories than fat, maintaining muscle through exercise can help counteract age-related metabolic decline.

Can You Boost Your Metabolism?

Some people naturally burn calories faster due to genetic differences. However, for those looking to boost their metabolism, scientific evidence is limited on whether foods, drinks, or supplements provide anything more than a temporary increase.

Still, losing weight is possible regardless of metabolism speed. The key is to burn more calories than consumed. Strategies include:

Eating a balanced diet rich in whole foods, fiber, and protein
Staying physically active with at least 2.5 hours of exercise per week
Getting quality sleep (7-9 hours per night)
Managing stress levels to prevent metabolic slowdowns

How Does Exercise Influence Metabolism?

Physical activity temporarily increases calorie burn beyond what the body naturally uses. Any additional movement increases the calorie gap, helping with weight management.

Exercise Burns Extra Calories – Your body continues burning calories even after workouts (afterburn effect). However, this effect is short-term.
Muscle Building & Metabolism – Strength training builds muscle, which burns more calories than fat, slightly increasing metabolism over time.
Aerobic vs. Strength Training – While aerobic activities burn more calories during exercise, muscle-building workouts help sustain calorie burn long-term.

However, internal organs still account for up to 80% of daily calorie expenditure, meaning metabolism is not solely dependent on muscle mass.

Can Any Foods Boost Metabolism?

There is no specific food that can permanently increase metabolism. However, choosing a healthier diet with fewer calories helps with weight control.

Some foods (green tea, caffeine, spicy foods) may cause a temporary metabolic boost but don’t significantly impact long-term calorie burn.
The thermic effect of food (TEF) means protein and fiber take longer to digest, requiring more energy than fats or carbohydrates.

Meal Timing Myths: Some believe eating breakfast or specific meal schedules can speed up metabolism, but these effects are short-lived.

Can Supplements Boost Metabolism?

There is no quick fix for increasing metabolism. Many weight-loss supplements contain herbs, plant extracts, caffeine, or fiber, claiming to:

Suppress appetite
Reduce body fat
Increase calorie burn

However, the evidence is weak, and most effects are temporary and minor. Some ingredients—like green coffee extract or raspberry ketone—may provide short-term boosts but do not permanently alter metabolism.

Additionally, dietary supplements aren’t FDA-regulated like medications, meaning:

Ingredients and dosages may vary
Some may cause side effects or interact with medications
Long-term safety is unclear

Always consult a doctor before taking any supplements.

Final Takeaways

While metabolism plays a role in weight management, creating a calorie deficit is the real key to weight loss. The best way to support a healthy metabolism is by:

✅ Eating a balanced diet with whole foods, protein, and fiber
✅ Exercising regularly, including strength training and aerobic activity
✅ Getting enough sleep and managing stress
✅ Avoiding extreme dieting that slows metabolism

By focusing on sustainable habits, you can optimize metabolism and maintain a healthy weight long-term.