How to Increase Metabolism Level Naturally? A Complete Guide to Boosting Your Metabolic Health

Key Facts

• Metabolism is how your body converts food into energy.
• Around 70% of your daily calorie burn comes from BMR (Basal Metabolic Rate).
• Protein-rich foods, strength training, and drinking enough water significantly boost metabolism.
• Slow metabolism shows up as fatigue, weight gain, cold intolerance, and slow digestion.
• Age, hormonal imbalance, low muscle mass, thyroid issues, and long gaps between meals can slow metabolism.

You can increase metabolism at any age—yes, even after 30 and 40.

What Is Metabolism?

Metabolism is your body’s internal engine — it controls how fast you burn calories and convert food into energy.
Two major components are:

Basal Metabolic Rate (BMR)

The calories your body needs to breathe, digest, repair tissues, and function — even when you're resting.

Resting Metabolic Rate (RMR)

Similar to BMR but includes minimal activities like sitting or standing.

A fast metabolism helps you burn calories quickly, stay energetic, and maintain a healthy weight.
A slow metabolism does the opposite — causing tiredness, weight gain, and sluggishness.

Symptoms Your Metabolism May Be Slow

If you notice these signs, your metabolic rate may need attention:

• Unexplained weight gain
• Feeling tired or low energy all the time
• Dry skin and hair fall
• Feeling cold frequently
• Constipation or slow digestion
• Difficulty losing weight
• Irregular periods (in women, especially with PCOS)

These symptoms commonly appear due to low thyroid activity, hormonal imbalance, age, or lack of physical activity.

Why Does Metabolism Slow Down?

Several factors can reduce your metabolic speed:

Age

After 30, metabolism naturally slows as muscle mass decreases. It slows further after 40 unless lifestyle changes are made.

Low Muscle Mass

Muscles burn more calories than fat. Less muscle = slower metabolism.

Hormonal Imbalance

Conditions like thyroid disorders, PCOS, and cortisol imbalance (stress hormone) can slow down metabolism.

Poor Diet Choices

Low-protein diets, skipping meals, sugary foods, and dehydration reduce calorie-burning efficiency.

Inactivity

Sitting for long hours lowers NEAT (Non-Exercise Activity Thermogenesis), which plays a big role in metabolic health.

How to Increase Metabolism Level Naturally?

Below are the proven and practical ways to boost metabolism—easy enough for daily life.

1. Add More Protein to Your Diet

Protein takes more energy to digest, increasing the Thermic Effect of Food (TEF) — meaning your body burns extra calories after eating.

Best protein-rich foods:

• Paneer, tofu
• Dal, chana, rajma
• Greek yogurt
• Eggs
• Nuts and seeds
• Soybean and edamame

Why it works:

Protein boosts metabolism, maintains muscle mass, prevents overeating, and keeps you full.

2. Drink Green Tea, Coffee, or Herbal Metabolism Boosters

Green tea and coffee contain antioxidants and caffeine that help increase metabolic rate.

Good metabolism-boosting drinks:

• Green tea
• Black coffee
• Lemon water
• Ginger tea
• Cinnamon tea

Even 2–3 cups a day can help speed up calorie burning.

3. Strength Training for a Faster Metabolism

Strength training builds muscle — and more muscle = higher metabolism even at rest.

Simple strength training exercises:

• Squats
• Push-ups
• Lunges
• Weight lifting
• Resistance band exercises

Even 20–30 minutes, 3–4 times a week can make a big difference.

4. Try HIIT (High-Intensity Interval Training)

HIIT increases metabolism for hours after your workout — also known as the "afterburn" effect.

HIIT example:

30 seconds fast → 30 seconds slow × 10 rounds.

You can do it while walking, running, cycling, or with bodyweight exercises.

5. Increase Daily Movement (NEAT Activities)

You don’t always need the gym. Small movements boost metabolism too.

Try:

• 10-minute walks after meals
• Taking stairs
• Standing every 1 hour
• Light stretching
• Household chores

These micro-movements prevent your metabolism from dropping.

6. Drink Enough Water

Even mild dehydration slows metabolism.

Water metabolism tips:

• Start your day with 1 glass of water
• Drink 2.5–3 liters daily
• Prefer room temperature or slightly cold water (helps burn extra calories)

7. Improve Your Sleep Quality

Poor sleep increases hunger hormones, slows metabolism, and leads to weight gain.

Aim for:

• 7–8 hours of sleep
• Fixed sleep and wake-up time
• No heavy meals late at night

8. Manage Stress Effectively

High stress increases cortisol, leading to fat storage and slower metabolism.

Stress-busting activities:

• Deep breathing
• Meditation
• Yoga
• Light walks
• Listening to music

9. Add Fiber & Spices That Boost Metabolism

Certain spices increase thermogenesis (calorie burning heat effect).

Helpful spices:

• Ginger
• Turmeric
• Cinnamon
• Black pepper

Fiber-rich foods:

• Oats
• Fruits
• Vegetables
• Whole grains
• Seeds

These help digestion, reduce bloating, and support weight loss.

10. Add Omega-3 Foods

Omega-3 improves metabolic health and reduces inflammation.

Good sources:

• Flaxseeds
• Walnuts
• Chia seeds
• Fish / Fish oil (if non-veg)

Foods That Increase Metabolism

• Protein-rich foods
• Green tea
• Black coffee
• Chili peppers
• Ginger
• Cinnamon
• Fiber-rich vegetables
• Nuts and seeds
• Water
• Whole grains

Foods to avoid:

• Sugary drinks
• Refined carbs
• Fried food
• Long gaps between meals

Daily Routine to Boost Your Metabolism

Morning

• Warm water
• Protein-rich breakfast
• 10-minute walk

Afternoon

• Fiber-rich lunch
• Stay hydrated
• Stretch breaks

Evening

• Strength training / walking
• Light dinner

Night

• Herbal tea
• Proper sleep routine

This routine supports metabolic repair and overall energy.

Conclusion

Increasing metabolism is not about extreme diets or quick fixes. It’s about consistent, manageable lifestyle changes that support your body’s natural ability to burn energy. By eating protein-rich foods, staying active, improving sleep, managing stress, and choosing smarter drinks and spices, you can naturally speed up your metabolism — at any age.

When your metabolism works efficiently, you feel lighter, energetic, and healthier every day.

FAQ's

How can I increase my metabolism quickly?

Start with protein-rich meals, increase water intake, and add 10–15 minutes of walking after meals. Strength training also works fast.

What should I eat to boost my metabolism?

Have protein foods, green tea, fiber-rich veggies, healthy fats, nuts, seeds, and metabolism-boosting spices.

Which exercise increases metabolism the most?

Strength training and HIIT workouts boost metabolism for hours after exercising.

How do I know if my metabolism is slow?

Fatigue, weight gain, feeling cold, and slow digestion are common signs of slow metabolism.

Does drinking water increase metabolism?

Yes, hydration improves calorie burning and helps digestion, supporting metabolic rate.

Can green tea improve metabolism?

Yes, green tea contains antioxidants and caffeine that help burn more calories.

How to increase metabolism after age 30 or 40?

Focus on strength training, protein intake, and hormonal balance. Sleep and lifestyle habits become even more important.

How to boost metabolism without exercise?

Eat protein-rich meals, drink enough water, reduce stress, sleep well, and add spices like ginger and cinnamon.

What is the best drink for metabolism?

Green tea, black coffee, ginger tea, cinnamon tea, and lemon water work well.

How do I fix my metabolism after weight gain?

Increase muscle-building exercises, add protein, maintain hydration, and follow consistent eating patterns.