How to Increase Your Metabolism for Better Weight Loss

Last Updated on June 15, 2024 by Martin

Boost your metabolism

It’s no secret that a high metabolism is your ticket to easier weight loss and keeping those pounds off for good! Revving up your metabolism while dieting is the ultimate fat-burning strategy. Not only does it torch calories like crazy, but it also means you can enjoy your meals a bit more without stressing over every calorie.

So, here are five proven steps to fire up your metabolism and supercharge your weight loss journey:

Get Started Doing High-Intensity Workouts

High-intensity workouts are those where you push yourself so hard you’re practically begging for it to be over, but you feel amazing afterward. These workouts should combine muscle-building and cardio exercises. In the gym, this means hopping from machine to machine and exercise to exercise without taking any breaks. Forget the old way of doing 2-3 sets per station; instead, do one set and move on.

If you’re not a gym fan, no worries! You can do high-intensity workouts outdoors too. Try interval sprints combined with bodyweight exercises like pushups and crunches for a killer workout.

The Benefit of High-Intensity: Compared to a regular 30-minute cardio session, which only boosts your metabolism for about an hour afterward, a high-intensity workout keeps your metabolism soaring for up to 24 hours! This means more calories burned and a metabolism that stays fired up longer.

What HIIT Can Do For You: 

  • Increase Excess Post-Exercise Oxygen Consumption (EPOC): Your body continues to burn calories at an elevated rate even after your workout is finished.
  • Build Lean Muscle: Muscle tissue is more metabolically active than fat, meaning it burns more calories even at rest.

Sample HIIT Workout:

  • 30 seconds of sprinting
  • 30 seconds of rest
  • Repeat 8-10 times

You can adapt HIIT to your fitness level and incorporate bodyweight exercises or gym equipment.

Build More Lean Muscles

Another awesome way to crank up your metabolism is to build more lean muscle. Just adding 5-10 pounds of muscle can torch an extra 400-800 calories per day! Plus, you’ll be burning even more calories while working out to maintain that muscle mass.

Ladies, don’t be afraid of building muscle! It’s not about getting bulky; it’s about sculpting a strong, lean physique. Remember, lean muscle is a woman’s best friend for losing weight and ditching yo-yo dieting for good. Aim for 2-3 strength training sessions per week, targeting all your major muscle groups with exercises like squats, lunges, push-ups, and rows.

If you want to give it an extra push you can consider doing a split workout routine.

Sample Strength Training Exercises:

  • Squats
  • Lunges
  • Push-ups
  • Rows
  • Deadlifts

If you’re new to strength training, consult a qualified trainer to learn proper form and technique.

Eat More Proteins

Protein is key for maintaining muscle mass and strength, and it also has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it. But be sure to stay within your daily calorie goal of 2000-3000 calories. This might mean cutting back on carbs and fats, especially if you’re trying to lose weight.

Remember, protein isn’t just about meat. You can find it in veggies, nuts, fish, and yogurt too. Aim for 20-30 grams of protein per meal, and don’t forget protein-rich snacks! The more you mix it up, the better! Increasing your protein intake can boost your metabolism by a whopping 25%!

High-Protein Food Sources:

  • Lean meats (chicken, turkey, fish)
  • Eggs
  • Dairy (Greek yogurt, cottage cheese)
  • Legumes (beans, lentils)
  • Nuts and seeds
  • Tofu and tempeh

Prioritize Whole, Nutrient-Dense Foods

Choose minimally processed foods like fruits, vegetables, whole grains, and healthy fats. These foods provide your body’s nutrients to function optimally and support a healthy metabolism.

  • Fiber: Foods high in fiber can help you feel full and satisfied, reducing overall calorie intake.
  • Iron and B Vitamins: These are essential for energy production and a well-functioning metabolism.

Eat Anti-Inflammatory Food

Eating anti-inflammatory foods is a game-changer for your metabolism and weight loss efforts. It’s all about choosing the cleanest, preferably organic foods, free of harmful chemicals and pesticides.

Processed foods are loaded with toxins that cause inflammation in our bodies, slowing us down and making it harder to shed pounds.

Anti-inflammatory foods include things like salmon, mackerel, quinoa, walnuts, ginger, avocado, garlic, berries, kale, broccoli, and olive oil.

Spice Up Your Life (Literally!)

Believe it or not, adding a little heat to your meals can actually fire up your metabolism. Spicy foods, like chili peppers, contain a compound called capsaicin, which has been shown to have a thermogenic effect. This means it can temporarily increase your body’s heat production and calorie burning.

Think of it as a natural way to give your metabolism a little kick! So, don’t be afraid to spice things up with some jalapenos, habaneros, or chili powder. Not only will your taste buds thank you, but your metabolism will too!

Bonus Tip: If you’re not a fan of spicy food, you can still get the benefits of capsaicin by taking a capsaicin supplement or trying PhenQ, which contains capsaicin in its Capsiplex powder.

Kickstart Your Weight Loss with PhenQ (Optional)

PhenQ is a fantastic supplement for boosting your metabolism and reaching your weight loss goals. Its caffeine content boosts energy, while the patented α-Lacys Reset® formula increases cellular renewal and revs up your metabolism. Plus, the Capsiplex powder (capsaicin from chili peppers) boosts thermogenesis, helping you burn more calories.


  • Get Enough Sleep: Aim for 7-8 hours of quality sleep to keep your hormones balanced and your metabolism humming.
  • Manage Stress: Chronic stress can mess with your metabolism, so find healthy ways to relax and de-stress.
  • Stay Hydrated: Water is essential for many bodily functions, including metabolism, so drink up!

By combining these strategies, you’ll be well on your way to a faster metabolism, increased fat-burning, and a healthier, happier you!

Lose Weight Using PhenQ

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