Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Feeling like your metabolism has hit a plateau? As we age, it’s common to notice changes in our energy levels and how our bodies burn calories. Fortunately, boosting your metabolism isn’t just a dream, it’s entirely achievable with the right strategies.
Metabolism is the magic behind how your body turns food into energy. When you ramp up your metabolic rate, you not only feel more energetic but also burn more calories, even when you’re just chilling on the couch. Here are practical and science-backed methods to effectively elevate your metabolism.
Sleep isn’t just for recharging your batteries; it’s a key player in your metabolic health! When you don’t get enough shut-eye, it can throw your hormones out of whack, leading to increased hunger and a sluggish metabolism.
Two hormones, ghrelin and leptin, are especially sensitive to your sleep patterns. Ghrelin makes you feel hungry, while leptin tells you when you’re full. Did you know that, according to a study, just one night of not getting enough sleep can increase ghrelin levels and make you feel hungrier? That’s right! Even for healthy, normal-weight guys, a single sleepless night can leave you reaching for snacks the next day.
Sleep really does play a huge role in keeping those hunger hormones in check. Keeping your sleep game strong can help balance these hormones and support a healthier metabolism. In addition, quality sleep is crucial for repairing and building muscle tissue, which gives your metabolism an extra boost.
Looking for ways to enhance your sleep quality? Check out our article Seven Best Tips To Fall Asleep Quickly.
Digging into some protein can seriously give your metabolism a boost! Unlike fats and carbs, protein has a high thermogenic effect, meaning your body burns more energy just to digest it. That’s a win for calorie burning!
Furthermore, protein is essential for repairing and building muscle. The more muscle you have, the more calories you burn—even when you’re just hanging out. Sticking to a high-protein diet can help you keep your metabolism revved up, making it easier to manage or lose weight over time.
On the hunt for nutritious protein picks? Chicken, fish, tofu, and quinoa are all fantastic sources that will help you on your journey to a healthier you.
High-intensity interval training (HIIT) is a game-changer when it comes to boosting your metabolic rate. What makes HIIT stand out is its ability to keep burning calories long after your workout is over—this is often called the ‘afterburn effect’.
Not only does HIIT ramp up your cardiovascular fitness, but it also helps your body switch between burning fats and carbs more efficiently. The best part? You can tailor HIIT sessions to fit any fitness level, and they usually pack in more health benefits in less time than steady-state cardio.
Water does wonders for your metabolism! Staying hydrated is key for those essential chemical reactions in your body, including all the metabolic magic. In fact, a study shows that downing about 500 ml of water can boost your metabolic rate by around 30% in just 10 to 40 minutes.
A vigorous 45-minute exercise session can increase your metabolic rate for up to 14 hours. Cardio workouts are especially great since they get your heart pumping and help you burn calories, sometimes even hours after you've finished. Plus, the more you exercise, the more muscle you build, and guess what? Muscle burns more calories than fat, even when you're just chilling!
Think of fun aerobic activities like jogging, cycling, or swimming. Not only do they torch calories, but they also keep your heart and lungs happy and healthy.
Green and oolong teas are celebrated for their metabolism-boosting effects. Thanks to their high levels of catechins—powerful antioxidants—these teas can supercharge your body’s fat-burning abilities.
Research shows that these teas can significantly increase energy expenditure and fat oxidation, which are both crucial for improving body composition and elevating metabolic rates. Regularly sipping on green and oolong tea may even help reduce body fat, especially those stubborn abdominal areas.
In addition, herbal teas like ginger, peppermint, and hibiscus can also support your metabolic health. These flavourful brews provide digestive benefits and a gentle boost to your metabolic rate. The natural compounds in these teas aid digestion and have thermogenic properties, helping your body burn calories more efficiently.
Eating enough calories keeps your metabolism healthy. If you eat too little, your body goes into survival mode, slowing down your metabolism to save energy. This can make losing weight harder and may affect your long-term health.
To keep your metabolism humming, make sure you're eating enough to meet your basal metabolic rate (BMR), which refers to the calories your body needs to function while at rest. It’s also important to focus on balanced nutrition, as highlighted by the Australian Dietary Guidelines, which show the right mix of food and nutrients for your well-being. And if you're curious about the truth behind calorie counting, check out our article Busting The ‘Calories In, Calories Out’ Weight Loss Myth.
Foods like chilli peppers, which contain capsaicin, can kick your metabolic rate into gear through a process called diet-induced thermogenesis. This simply means that eating spicy foods heats up your body and helps you burn more calories. Even better, you get that flavour punch without adding extra calories.
A study confirmed that capsaicin not only increases energy expenditure but also helps burn fat and curb your appetite. So, spicy foods offer a two-in-one benefit—boosting your metabolism while keeping those cravings in check. Perfect for when you're looking to add some heat to both your meals and your metabolism!
Stress can affect your metabolism in a couple of ways. Short bursts of stress can actually make you lose your appetite due to a hormone called corticotropin-releasing hormone (CRH) that keeps hunger at bay. But when stress sticks around for too long, it’s a different story—your appetite kicks into overdrive, often leading to weight gain, especially around the belly, because of hormones like glucocorticoids and neuropeptide Y.
The key to keeping your metabolism on track is how you handle stress. Simple techniques like yoga, meditation, or even deep-breathing exercises can lower cortisol and help keep your metabolism steady.
Want an easy way to boost your metabolism? Stand up more! A study shows that standing for just a few hours a day can help burn extra calories and fight the effects of sitting too long. If you're stuck at a desk job, try using a standing desk or take frequent breaks to stand, stretch, and get moving. Little changes like this can make a big difference in keeping your metabolism active and helping you shake off those sedentary habits.
Skipping meals might seem like a quick way to cut calories, but it actually messes with your metabolism. When your body thinks it’s starving, it slows down to conserve energy. To keep your metabolism humming along, stick to regular, balanced meals that stabilise blood sugar and keep your energy (and mood) in check.
In addition, skipping meals, especially breakfast, can be linked to metabolic syndrome (MetS), a cluster of conditions that increase health risks. So, starting your day with a nutritious breakfast isn’t just a good idea, it’s essential for keeping your metabolism on track and preventing MetS.
Boosting your metabolic rate isn’t just about burning calories — it’s about feeling great overall. Prioritising sleep, increasing your protein intake, and focusing on strength training can all enhance your body’s energy efficiency. These habits will leave you feeling more energised, while also helping to maintain a healthy weight.
Achieving long-term metabolic health comes down to a balanced approach with diet and exercise, tailored to your lifestyle. Stick with it, and you’ll start to notice lasting improvements in both your energy and metabolism.
Looking to level up? Join our Interval Weight Loss program for expert tips and results!
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.