How to Increase Your Metabolism: 5 Simple Ways to Burn More Calories

Wish you could burn more calories without spending extra hours in the gym? The secret isn’t another fad diet or magic pill—it’s learning how to increase your metabolism. When your metabolism runs faster, your body turns into a fat-burning furnace, torching calories even when you’re resting.

Back when I was a personal trainer, I saw this firsthand: clients who focused on boosting their metabolism lost fat faster, had more energy, and enjoyed their meals without guilt. And the best part? Anyone can do it—once you know the right strategies.

Let’s break down five proven, science-backed ways to boost metabolism naturally and keep your calorie burn on autopilot.

1. Unleash the Power of HIIT

You know that feeling when you’re pushing so hard during a workout that you’re gasping for air, but afterward you feel unstoppable? That’s the magic of high-intensity interval training (HIIT).

HIIT combines short bursts of all-out effort with quick recovery periods. And here’s the kicker: unlike traditional cardio that burns calories only while you’re doing it, HIIT keeps your metabolism revved up for hours afterward (thanks to something called the afterburn effect or EPOC).

Why HIIT is one of the best workouts to speed up metabolism:

• Burns more calories in less time

• Builds lean muscle while blasting fat

• Boosts calorie burn for up to 24 hours

Research confirms it: HIIT creates a much greater post-workout calorie burn compared to steady cardio, with studies showing a stronger EPOC and higher energy expenditure even during recovery (Jiang et al., 2024, Su et al., 2024).

Sample HIIT Workout to Try:

• 30-second sprint

• 30 seconds rest

• Repeat 8–10 times

Don’t like the gym? No problem. You can crush a HIIT session with bodyweight moves, jump rope, or even swimming.

HIIT workouts are great. The can totally eliminate excuses for not working out because you can easily do them during the day. During lunch break go for a walk in a park, do 4 to 8 sprints for as long as you can.

3 to 4 times a week would be great. With time you will feel you can sprint for longer periods without losing your breath.

2. Build Lean Muscle: Your Metabolic Secret Weapon

Here’s the truth: muscle is your body’s calorie-burning powerhouse. The more lean muscle you have, the higher your resting metabolic rate (RMR)—which means you’ll burn more calories all day long, even while doing nothing.

Even adding just 5–10 pounds of muscle can help you burn an extra 400–800 calories per day. That’s like getting a free workout without lifting a finger.

Best Strength Training Moves to increase metabolism naturally:

• Squats

• Deadlifts

• Rows

• Push-ups

• Lunges

Aim for 2–3 full-body strength workouts per week. Stick with compound lifts that hit multiple muscles at once for the biggest calorie burn.

And ladies—lifting weights won’t make you bulky. It’ll give you a stronger, leaner, and more toned look.

Studies back this up: strength training preserves and builds lean muscle, which directly increases calorie burn and improves body composition (Halton & Hu, 2004, Guarnieri et al., 2024).

The full-body exercises can be hard because you pretty much engage your whole body at once. The first couple of times you are going to completely loose your breath. You will feel exorsted after your workout. The beginning is hard, but stick to it at least for a month and you will start to feel good about it.

3. Fuel Up with Protein To Increase Your Metabolism

Not all calories are created equal. When you eat protein, your body actually burns more calories just digesting it. That’s because protein has the highest thermic effect of food (TEF) compared to carbs and fat.

This is why eating enough protein is one of the easiest metabolism hacks for faster fat loss. It also helps you stay fuller longer and keeps those late-night snack cravings under control.

High-Protein Foods That Boost Metabolism:

• Chicken, turkey, fish

• Eggs

• Greek yogurt, cottage cheese

• Beans and lentils

• Nuts and seeds

• Tofu and tempeh

Pro tip: Spread your protein across meals. Think eggs in the morning, chicken or legumes at lunch, Greek yogurt as a snack, and salmon for dinner.

Research shows protein burns about 20–30% of its calories just through digestion, compared to ~5–10% for carbs and only ~0–3% for fats (Ravn et al., 2013). High-protein diets are also linked to better satiety and lean mass preservation, both of which support fat loss (Halton & Hu, 2004).

4. Eat Whole, Nutrient-Dense Foods

Think of whole foods as premium fuel for your metabolism. They give your body the nutrients it needs to keep your energy expenditure high.

Key Metabolism-Supporting Nutrients:

• Fiber: keeps you full and steady

• Iron & B vitamins: essential for energy production and fat oxidation

• Anti-inflammatory foods: chronic inflammation slows metabolism—fight it with salmon, walnuts, leafy greens, berries, garlic, and olive oil

Skip the processed foods that spike blood sugar and cause crashes. Instead, stick with colorful veggies, lean proteins, whole grains, and healthy fats.

This is especially important if you’re looking for natural ways to increase metabolism after 40, since the body’s calorie burn tends to slow with age.

5. Spice Things Up

Want an easy, tasty way to give your metabolism a bump? Add spice. Foods like chili peppers contain capsaicin, which has a thermogenic effect—basically, it makes your body burn more calories by creating heat.

Easy Ways to Add Spicy Foods That Boost Metabolism:

• Toss jalapeños in your salad

• Sprinkle chili flakes on eggs

• Add hot sauce to your meals

Not into spicy food? You can still get the benefits through capsaicin supplements (but check with your doctor first).

Bonus: Lifestyle Hacks to Keep Metabolism High

Exercise and food aren’t the whole story. Your daily habits matter too:

• Sleep: Aim for 7–8 hours. Poor sleep throws off hormones and slows metabolism.

• Hydration: Even mild dehydration can make your body burn calories less efficiently.

• Stress control: High cortisol = slower metabolism and more belly fat.

• Coffee & green tea: Both have natural compounds that can boost metabolism and burn fat (short-term).

FAQs About Boosting Metabolism

1. Does eating small meals all day boost metabolism?
Nope. Meal frequency doesn’t really matter—total calories and nutrients do.

2. Can coffee really speed up metabolism?
Yes, but only slightly and for a short time. Caffeine increases fat oxidation but won’t replace workouts or diet.

3. What’s the fastest way to boost metabolism naturally?
Do HIIT, lift weights, eat enough protein, and stay consistent. That combo is unbeatable.

4. How do I increase metabolism without exercise?
Focus on protein-rich foods, hydration, sleep, stress management, and maybe spicy foods.

Final Thoughts

Here’s the bottom line: a faster metabolism isn’t about luck—it’s about the habits you build. By adding HIIT workouts, strength training, protein-rich meals, nutrient-dense foods, and even a little spice into your lifestyle, you’ll make your body work harder for you all day long.

Don’t try to overhaul everything at once. Start with one simple change this week—like adding an extra strength session or upping your protein intake—and build from there.

If you’re serious about fat loss and want more metabolism boosting tips, check out my [related posts], or subscribe to get new strategies sent straight to your inbox. Your leaner, stronger self is already in the making—you just need to fire up that metabolic engine.

Image Suggestions

1. Outdoor HIIT sprint session (energetic vibe).

2. A colorful protein bowl with chicken, quinoa, and veggies.