Can I increase my metabolism?

When it comes to fitness advice, buzz about fad diets, trendy workouts and the adoration of all things protein seems to rule the day. In the end, though, improving your health doesn’t need a lot of complicated rules. It can be as simple as looking into how your body processes energy.

Can your metabolism be changed? Registered dietitian Kealani Davis offered tips on increasing your metabolism while still keeping up with your health.

What exactly is a metabolism?

“Simply put, metabolism is the process by which our bodies use the calories we get from eating and drinking to keep us alive and functioning,” said Davis. “Every single reaction in our body requires calories, and it is our metabolism that enables us to do this by converting food to energy.”

While metabolism refers to the whole complex process, our metabolic rate, meaning how much energy our bodies use, can be divided into three components.

• Basal metabolic rate (BMR) refers to metabolism at rest or the minimum calories our bodies need to survive. This includes the energy needed for breathing, body temperature maintenance, healing, growth and circulation. The BMR accounts for the largest number of calories burned at 50-80%.
• 5-10% of metabolism is impacted by the thermic effect of food, or the energy it takes to break down food via digestion, absorption and transportation of nutrients.
• The aspect that changes most from day to day would be the energy or calories used during physical activity. This would include intentional physical activity like running, walking, weight-lifting or sports like football or soccer. This also includes activities like gardening, playing with kids, and other activities that may get the heart rate up.

What causes a metabolism to be ‘fast’ or ‘slow’?

“Someone’s metabolic rate is dependent on several things,” said Davis. “The biggest factors that might affect your metabolic rate would be genetics, aging, your biological sex and hormones.”

Generally, metabolism tends to slow down with time. Men tend to have higher metabolisms overall, although genetics can predispose us to slower or faster metabolisms. Finally, hormones and hormonal disorders like hypothyroidism can slow our metabolism, too.

What are ways you can increase your metabolism?

“Obviously, things like family history are impossible to change,” said Davis. “But there are lifestyle changes that could help boost or speed up your metabolism.”

The most effective way to increase your basal metabolic rate (BMR), or your metabolism at rest, is to preserve or increase lean muscle mass. As we age, we lose muscle mass through a process called sarcopenia, or age-related loss of muscle mass. Decreased physical activity as well as sarcopenia is a primary cause of our metabolism decreasing as we age.  

Muscle mass is also a reason why men tend to have higher metabolisms than women, as they naturally have more muscle and less fat tissue. Lean muscle mass burns more calories than fat, even at rest, which in turn helps boost metabolic rate. Lifestyle changes to increase metabolism would include things like emphasizing resistance or strength training to increase or maintain lean muscle, especially as we age.

What we eat can also be a big part of increasing metabolism. Macronutrients like fat, protein and carbohydrates all use energy to be digested and absorbed. Protein does have the most significant effect while fat tends to have the lowest. Prioritizing lean protein like low-fat dairy, eggs, salmon and tuna (also rich in Omega-3’s), chicken and turkey, as well as plant-based protein like beans, edamame and tofu, can favorably impact our metabolism. 

Pairing them with fiber found in fruits, vegetables, whole grains and nuts or seeds is a great way to boost our metabolism and maintain fullness during the day.

Diets high in fried and processed foods and simple carbohydrates are high calorie and designed to be overeaten, factors that could cause us to eat more calories than we need and lead to weight gain over time.

Did you know certain spices can increase metabolism?

“Spices like ginger and capsaicin, the compound in jalapenos and other spicy peppers that gives them that burning sensation, can temporarily boost metabolism,” said Davis. “ECGC, the main antioxidant found in green tea, can have a similar benefit.”

However, it is important to note that it is temporary boost and would not be a replacement for any of the other strategies listed. They can be used as part of a dietary pattern emphasizing protein and fiber rich foods.  

How active are you?

“Focusing on physical activity would be a way to burn calories and increase metabolic rate,” said Davis. “While resistance training will burn calories and build muscle, doubly impacting metabolism, movement throughout the day will also have a positive impact.”

Walking 25-30 minutes a day most days a week is helpful, as well as incorporating more aerobic activity like running or swimming. The key is finding something that is enjoyable and sustainable over time. Even if you’re not into walking, activities like hiking, yoga or playing a sport like pickleball can all be great ways to get your movement in throughout the day.

Non-exercise activity thermogenesis, or NEAT, is also a way to burn calories throughout the day and includes activities like taking the stairs, walking while on phone calls, pacing, dancing, gardening and even household chores.

Stress, sleep and other ways daily life can impact your weight

“People often believe that skipping meals will help with weight management, but it really tends to have the opposite effect,” said Davis. “Skipping meals or not eating consistently at regular times can lead to overeating later in the day.”

Plan for at least three meals focusing on protein and fiber. Some people may find it better to eat five smaller meals instead. Also, avoid relying on supplements that claim to boost metabolism. There isn’t much research that shows any kind of benefit. At most, you may experience a feeling of increased energy largely due to the caffeine that tends to be in these supplements.

Davis also recommended drinking enough water, aiming for at least 64 ounces daily. Too many of us are living life more dehydrated than we think, not realizing the significant effects it can have on your health. Staying hydrated is essential for our bodies to function and metabolism to work optimally. Hunger and thirst are also regulated by the same part of the brain, and thirst signals can sometimes be misinterpreted as hunger cues.

“Finally, reduce stress and get plenty of sleep,” said Davis. “I know, easier said than done, but it’s important to do what you can get enough rest. Poor sleep and elevated stress levels can lead to altered levels of ghrelin and leptin, two hormones that regulate hunger and fullness cues. Higher levels of cortisol, a stress hormone, can also impact our appetite and affect our metabolism.”