Not going to lie, this is a pretty trendy topic right now. But, unlike all the random ads popping up to sell you some magic supplement, I am going to give you some science-backed ways that you can use to actually improve your metabolism. 

First, let me explain what your metabolism really is. When I say “metabolism” I am referring to your basal metabolic rate (BMR), or how many calories your body burns at rest. Believe it or not, your body actually requires quite a bit of energy just to survive each day! If sustainable weight loss is what you are looking for, then your goal should be to improve your metabolism.

So how do you do this?

Here are 10 science-backed ways to boost your metabolism:

1. Stop Dieting

This is the most important first step to take if you are looking to increase your metabolism. Why? Because when you are dieting, you usually aren’t eating enough of a variety of nutrients that are necessary for your body to operate optimally. What is dieting? I consider dieting to be any way of eating that cuts out or drastically limits whole food groups like carbs or fat. Dieting also refers to following a plan that doesn’t allow room for fun, eating things off plan, or that causes you to have increased stress about your food choices.

2. Eat enough 

Along with #1, this has to be one of the most important ones. If you are chronically under-eating, you are doing the bare minimum to survive. Which means you can’t thrive. You may be wondering if you are eating enough. This is highly individualized, but in general, grown women need to be eating more than 1,500 calories per day. “But what if the calorie counter I use tells me to eat less?” This is typical for most calorie-counting apps. The problem with these types of apps is that they are set up to help you with quick weight loss, which isn’t true fat loss, and leads to an even more decreased and sluggish metabolism. Check out this article on getting enough fat in your diet.

3. Don’t skip meals 

This is for a few reasons. The first is it is hard to ensure you are getting enough nutrients throughout the day if you are skipping meals. Another reason is the potential damage that this can do to your hormones. Skipping meals increases stress on your body, which means an increase in cortisol. Increased cortisol can also impact blood sugar regulation and play a role in insulin resistance.

4. Balance your blood sugar

This is important because blood sugar regulation affects how your body processes and stores energy. Balancing blood sugar will help to regulate hunger, decrease cravings, and allow your body to use the energy that it has stored. Eating PHFF helps balance blood sugar. Not sure where to start on balancing your blood sugar? This article is a great start.

5. Increase protein 

Prioritizing protein does a few things in terms of metabolism. First, it helps you to build and maintain lean muscle mass. Increased muscle mass increases your BMR. Another reason for increasing protein is the fact that protein has a higher thermic effect of food (TEF). This means that it takes more calories to digest and absorb protein than it does for other nutrients like fat or carbs. Did you know that your body uses calories to metabolize food? Just one reason those calorie counters are incorrect. If you need help in the protein department, we’ve got you covered: how much protein to eat to build muscle, easiest ways to add protein to your day, how to pick a protein powder, and 5 easy high protein lunches.

6. Focus on building lean muscle 

Muscle requires more energy than fat. This means that the more lean muscle you have, the more calories you burn at rest – or when you are lying on the couch watching Netflix. More muscle mass also means that your body uses more energy during workouts. 

7. Decrease the amount of time you are sedentary 

Let’s face it, we are becoming more and more sedentary. Even when we are busy, we are sitting. Increasing your non-exercise activity can do wonders for your metabolism. Even standing can be more beneficial than sitting. Next time you are checking emails, do it while standing or walking!

8. Lower stress

Reducing stress is crucial for improving metabolism. When you are stressed, your body is sent into fight or flight mode, which slows your regular bodily functions (this post explains more). As mentioned above, this results in an increase in cortisol. Chronic increased levels of cortisol can cause your body to store extra weight (especially around your midsection) and make it harder to lose weight. Stress also has an impact on your quality of sleep – are you seeing a pattern here?

9. Get adequate sleep

When I say adequate, I mean a consistent 7-9 hours of quality sleep. Sleep deprivation has a negative impact on metabolism. When you are not getting adequate sleep it is much harder for you to manage your blood sugar – even if you are eating in a balanced way. Sleep deprivation also increases ghrelin (your hunger hormone) and decreases leptin (your fullness hormone), which leads to an increase in hunger (read this post for more on sleep + hunger). The next time you get a not-so-great night’s sleep, pay attention to your appetite the next day….it’s not a willpower problem!

10. Keep your gut healthy

Your gut microbiome plays a part in how your body metabolizes and stores fat. Your gut microbiome also plays a complex role in how your blood sugar is regulated, how your appetite is regulated, and how you overall feel! We have a whole post all about how to improve gut health right here.

In Metabolism Makeover, we focus on every single one of these areas!

Additional resources:

Watch this free webinar on Sneaky Signs of a Broken Metabolism .

Get on the waitlist for the next round of Metabolism Makeover.

Or apply for our high-touch, VIP 1:1 Coaching.

Your MM Coach, 

Brianna