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Exercise boosts metabolism: 7 Ways to Speed Up Your Metabolism


Can you boost your metabolism?: MedlinePlus Medical Encyclopedia

Your metabolism is the process your body uses to make and burn energy from food. You rely on your metabolism to breathe, think, digest, circulate blood, keep warm in the cold, and stay cool in the heat.

It is a common belief that raising your metabolism helps you burn more calories and increase weight loss. Unfortunately, there are more myths about boosting metabolism than tactics that work. Some myths can backfire. If you think you are burning more calories than you actually are, you could end up eating more than you should.

Here are the facts on 6 metabolism myths.

Myth #1: Exercise boosts your metabolism long after you stop.

It is true that you burn more calories when you exercise, especially when you get your heart rate up with activities like biking or swimming.

That increased calorie burn lasts as long as your workout. You might keep burning extra calories for an hour or so after that, but the aftereffects of exercise stop there. Once you stop moving, your metabolism will go back to its resting rate.

If you load up on calories after a workout, thinking your body will keep burning calories the rest of the day, you risk weight gain.

What to do: Exercise for your health and refuel with healthy foods. Do not let exercise give you an excuse to overindulge in high-calorie foods and drinks.

Myth #2: Adding muscle will help you lose weight.

Muscle burns more calories than fat. So will building more muscle not boost your metabolism? Yes, but only by a small amount. Most regular exercisers only gain a few pounds (kilograms) of muscle. That is not enough to make a big difference in the number of calories you burn. Plus, when not in active use, muscles burn very few calories. Most of the time, your brain, heart, kidneys, liver, and lungs account for most of your metabolism.

What to do: Lift weights for stronger bones and muscles. Make strength training part of a well-rounded exercise program that includes activities to get your heart pumping. To keep off extra weight, you also need to eat a healthy diet and appropriate portions.

Myth #3: Eating certain foods can boost your metabolism.

Eating foods like green tea, caffeine, or hot chili peppers will not help you shed excess pounds (kilograms). Some may provide a small boost in your metabolism, but not enough to make a difference in your weight.

What to do: Choose foods for their good nutrition and taste. Eat a variety of healthy foods that fill you up without filling you out.

Myth #4: Eating small meals during the day increases your metabolism.

Unfortunately, there is little scientific evidence that eating small, frequent meals boosts metabolism.

Spreading your meals throughout the day might keep you from getting too hungry and overeating. If so, it is a good idea. Athletes perform better when they eat more often in smaller amounts. If you are someone who has a hard time stopping once you start eating, 3 meals a day may make it easier for you to stick to an appropriate intake than lots of little snacks.

What to do: Pay attention to your hunger cues and eat when you feel hungry. Keep track of your daily diet and limit high-sugar, high-fat snacks.

Myth #5: Getting a full night’s sleep is good for your metabolism.

A good night’s sleep will not boost your metabolism but going without sleep can add pounds. Sleep-deprived people tend to eat more calories than they need, possibly to deal with feeling tired.

What to do: Plan your life so you have enough time for sleep. If you have trouble sleeping, look into ways to unwind before bedtime and make your bedroom comfortable for sleep. Talk to your health care provider if self-care tips for better sleep do not help.

Myth# 6: You will gain weight as you age because your metabolism slows down.

While it is true that our metabolism is slower than when we were kids, a lot of mid-life weight gain happens because we become less active. Jobs and family push exercise to the back burner. When we do not move as much, we lose muscle and gain fat.

As you get older, you may also have trouble regulating your meals with age. After a big meal, younger people tend to eat less until their bodies use up the calories. This natural appetite control seems to fade as people get older. Unless you pay close attention, big meals can quickly add up.

What to do: As you get older, it is important to make exercise a regular part of every day. By staying active and sticking with smaller portions of healthy foods, you can ward off weight gain as you age.

How Exercise Benefits Metabolism | Exercise Boosts Metabolism

  • According to a new study in the journal Cardiovascular Research, exercise may be even more efficient at helping us burn fat and convert food into energy than previously thought.
  • Consistent exercise caused the participants’ muscles to use far more fuel—predominantly fat.
  • Aside from being a powerful metabolism booster for anyone, exercise has positive effects on heart rate, weight, body fat percentage, and blood pressure.

    It’s well-known that exercise is a good metabolism booster, but it may be even more efficient than previously thought at helping us burn fat and convert food into energy, according to a new study in Cardiovascular Research.

    Researchers measured about 200 metabolites—the substances produced during metabolic processes, which signal how the metabolism responds to exercise—in the blood of 52 young male soldiers before and after an intensive 80-day strength and aerobic training program.

    They found that compared to previous studies, there were dramatic changes in many metabolites. These changes indicate that consistent exercise caused the muscles to use far more fuel—predominantly fat—than previously thought, according to senior study author John O’Sullivan, M.D., Ph.D., leader of the Cardiometabolic Disease Group at the University of Sydney’s Charles Perkins Center and Heart Research Institute.

    The ability to see these changes was likely because of the level of control in the participant sample, he told Runner’s World. Because every person being studied was in military training, that likely meant they had the same diet and sleep patterns, and they were about the same age, body mass index (BMI), and even socioeconomic level.

    “By removing the ‘noise’ from the signal that might come with individual differences, the magnitude of changes seen were far greater than previously reported,” he said. “We saw the greatest changes in the fuel used by skeletal muscle such as ketone bodies and fatty acids. But we also saw many other adaptations such as changes in mediators of vascular health and protein breakdown.”

    Ketone bodies—which are compounds produced when fats are metabolized—and fatty acids—like saturated and unsaturated fats—were dramatically decreased in circulation, as a result of more uptake into the muscles, O’Sullivan said. He added that this helps the body use protein more effectively, and that leads to better vascular function and fat loss over time. They were also surprised to see changes in gut microbiome-related metabolites and blood clotting mediators, he added.

    “By virtue of having such as well-controlled study, we uncovered both the true magnitude of the key changes, along with the true range of effects across many different pathways, or metabolic adaptation to exercise,” he said.

    Exercise is a key tenet of cardiovascular prevention programs around the world, he added, which makes it imperative that we understand the true magnitude of metabolic benefits related to effects on lipids—a substance in the cells made up of saturated and unsaturated fat, triglycerides, and steroids, among other components—blood pressure, and body fat. Metabolic effects also influence how the body uses insulin.

    [The best runners don’t just run, they hit the gym. The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session.]

    O’Sullivan added that the study does have limitations in terms of general recommendations, considering that only young, fit men were studied, and that different exercise regimens weren’t evaluated.

    That said, he believes the research shows compelling evidence that exercise can be a powerful metabolism booster for anyone, on top of other positive effects like heart rate, weight, body fat percentage, and blood pressure.

    Elizabeth Millard
    Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food. 

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

    10 Proven Ways to Boost Your Metabolism

    Don’t let a sluggish metabolism slow you down or hamper your results. Some simple tweaks can help you burn more calories and maximize your efforts. Read on for some of our favorite research-proven strategies.


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    Move more (all day long!)

    Your metabolic rate (how fast you burn calories) naturally slows when you’re resting or sleeping and spikes when you’re up and about, especially during your workouts, notes Michele Olson, Ph.D., a principal researcher at the Auburn University Montgomery Scharff-Olson Kinesiology Laboratory, who has studied metabolism at length. But don’t count on your workout alone to keep your metabolism humming on high. If you’re seated at a desk for most of the day, your burn rate can slip into slow-mo. “A desk job is the metabolic equivalent of sleeping all day,” Olson says.

    The more you get up and move about, the more calories you’ll expend and the higher your metabolic rate. Try taking walking breaks every hour or do 20 jumping jacks every 20 minutes. (Close your office door if you’re lucky to have one or use the stairwell in your building.) 

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    TommL / M+F Magazine

    Don’t starve yourself

    Cutting too many calories from your diet can screw up your body’s ability to burn fat more efficiently. That’s because your brain actually uses your satiety and fullness cues to turn your white blubbery fat into metabolically active brown fat, according to a recent study on mice in the journal Cell. When you’re hungry, your brain tells your body to hold on to its white fat cells as a protection against cold and ­famine. In general, don’t allow your calories to fall below 1,200, but that number can vary depending on your size and activity. Calculate your basal metabolic rate (the number of calories your body needs to survive) at bmrcalculator.org.

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    Take on Tabata

    Tabata intervals typically consist of 20 seconds of an intense exercise (such as squat jumps) followed by a 10-second break, repeated eight times through. This supramaximal anaerobic training method burns about 13.5 calories per minute, according to research done by Olson, plus it doubles your metabolic rate for 30 minutes afterward. The key is to find an activity that uses a large percentage of your muscle groups, such as your back, chest, glutes, and legs. Think burpees, squats, or mountain climbers, or try cardio faves such as swimming, cycling bursts, or running sprints.

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     Power up with protein

    The macronutrient does more than just play a role in building muscle. It also helps keep you full by suppressing ghrelin (the hunger hormone) while optimizing leptin (the satiety hormone) and insulin, says nutritionist JJ Virgin, author of The Sugar Impact Diet. Plus, the very process of digesting protein gives your body a little metabolic boost, because your body has to expend more calories to break it down than it would digesting carbs or fat. Aim for four to six ounces of quality protein at every meal, such as grass-fed beef, poultry, fish, eggs, legumes, or nuts.

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    Spice things up

    Cayenne peppers, a spice rack mainstay, is also a metabolism booster. “The capsaicinoids from pepper extracts increase thermogenic energy expenditure, increase fat oxidation, and reduce appetite,” explains Victor R. Prisk, M.D., an orthopedic surgeon and member of the GNC Medical Advisory Board. Researchers also speculate that the spices help activate brown fat, speeding up metabolism, according to a 2014 scientific review published in the journal Progress in Drug Research.

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    Go for the afterburn

    In addition to Tabata, other high-intensity interval training (HIIT) routines can also help significantly increase your burn rate. “HIIT is a great metabolism booster because it can be done in short sessions but gives a long-term burn,” Prisk notes. That’s because your body has to work harder both during the exercise and also to recover back to its resting state. The more intense the exercise, the more your body needs to recover, which translates to more calories burned after you stop, he adds.

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    Embrace the cold

    Don’t let chilly spring temps keep you from your favorite run—the cold can actually work for you when it comes to boosting metabolism. “Exercising in the cold burns more calories, especially if you’re shivering, which increases the metabolic rate,” Olson says. In addition, cold temperatures initiate an immune response in the body that makes it convert your white, cellulite-like fat into more metabolically active brown fat, according to research from the University of California at San Francisco.

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     Lift weights

    We know you’re already doing this, but keep it up. “Muscle is metabolic currency, and building muscle helps boost your metabolism,” Prisk says. Consider this: If you increase your muscle mass by 20%, you’ll increase your resting metabolic rate by 4–5%. That’s approximately an additional 65 calories a day (based on a 30-year-old woman who weighs 135 pounds and is 5’4″).

    One way to make sure you’re adding more lean muscle is to play around with your exercise schedule, notes Prisk. “Studies suggest that the order of your cardio and weights can make a difference in how much muscle you retain from your training.” While muscle growth ­adaptations are often best retained when you follow cardio with weight training, it’s not a hard-and-fast rule. “If you plan to lift heavy, then it doesn’t make sense to pre-exhaust yourself with cardio first,” he adds. “I suggest changing it up. Try mixing cardio into circuits one day and increasing your weight-training pace to bump up your heart rate on your next session.” And don’t be afraid to pick up a bigger weight off the rack. In general, lighter weights may help increase muscular endurance, but they don’t do much to stimulate muscle growth. The best way to do that is to lift loads that exhaust your muscles during the final few reps.

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    Stay in your sweet spot

    Your body primarily gets its energy to function from two main fuel sources: glucose and body fat. It goes through glucose first, since that’s a quick and easy energy source. It keeps burning some level of carbs but then also turns to fat stores for fuel. But when you eat too much sugar, your systems start to go haywire, says Virgin. “Your body begins to rely on a steady supply of sugar for energy,” she notes. “It starts to crave more and more sugar as a primary source of fuel and becomes less reliant on fat stores.” Ultimately, she adds, this works to slow your overall metabolism.

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    Don’t skimp on sleep

    Getting enough shut-eye does more than just help you stay awake, alert, and energized throughout the day—it can also keep your metabolism in a healthy state. According to a 2011 study published in the Journal of Clinical Investigations, when we disrupt our circadian rhythms, either with jet lag or a lack of sleep, our bodies experience a disruption in our metabolic processes on both a hormonal and cellular level. 

    Over 30? Here are 5 exercises to jumpstart your slowing metabolism

    With age, your metabolism naturally starts slowing down. But these 5 exercises to boost metabolism will help jumpstart your metabolic rate again.

    If you know someone who eats a lot and yet never gains any weight, then rest assured that their fast metabolism is at play. Metabolism is like your car’s engine, it can either make or break the performance of the car—or in this case your body.  

    Metabolic rate is what determines how fast your body converts food into energy and burns off the calories you’ve consumed. While a faster metabolism burns off calories faster, the metabolic rate differs from person to person. And as we age, our metabolic rate decreases on its own. But that doesn’t mean that you can’t beat your body’s slowing metabolism. 

    While you can have foods and drinks to give it a boost, exercising is a great way to jumpstart your metabolism again. Exercise helps increase the muscle mass of which teaches your body to burn off more calories at a faster rate, even when you are at rest. So here are five exercises that can very well help you with boosting your metabolism.

    1. Running lunges

    Running lunges help in strengthening and stretching your muscles. If you can do this for a good amount of time, then these are perfect to shed kilos and kickstart your metabolism.

    2. Mountain climbers

    The mountain climber is one of the most loved exercises by fitness enthusiasts. It is a high-intensity, full-body workout that involves all your major muscle groups, while also giving you a stronger core. And the more you engage your muscles, the faster your metabolism gets.

    Let mountain climbers do the weight loss talking. Image courtesy: Shutterstock

    3. Dumb-bell crushers

    Muscles burn more calories than fat. So the more muscle you have, the faster your metabolism will work. So, strength training is a big yay if boosting your metabolism is your goal. Also known as skullcrushers, this simple exercise that uses dumb-bells can help you toned arms and build muscle mass in your upper body.

    Also, read: Plant-based diets can boost your metabolism and help you reduce fat

    4. Sprinter burpees

    Burpees have earned their name for a reason. Sprinter burpees have started gaining popularity because of their efficiency at targeting all the major muscle groups. Not only does it engage all your muscles, including hamstrings and hip muscles, but it is also considered as a good strength training exercise to boost the metabolism.

    Also, watch:

    5. Fire-feet drill

    Fire-feet drill is a great cardio exercise that can increase your heart rate. The benefit here is that a higher heart rate means your heart pumps more nutrients and oxygen-rich blood reaches all parts of the body quickly. This is what your body needs to boost your metabolism in no time.

    Exercises for boosting your metabolism, according to a personal trainer

    Metabolism is the chemical process that occurs within your body to maintain life. In addition to converting food to energy, your metabolism also keeps your body breathing, digesting, and circulating blood.

    However, the chemical process is also in control of the baseline number of calories you burn – or your resting metabolic rate (RMR) – meaning it can influence how quickly you lose weight.

    Although a metabolism is usually relatively stable, when it comes to boosting or speeding up your metabolism, exercise is the best option – as working out leads to muscle growth, which in turn speeds metabolism and increases RMR.

    To find out how to boost metabolism through exercise, we spoke to Matt Roberts, personal trainer at Matt Roberts Personal Training in London – who explained certain exercises are more beneficial than others.

    Roberts told us: “There are many exercises to choose from but ultimately any multi-functional movement involving large muscle groups cause a metabolic spike”.

    The exercise it takes to burn off high-calorie foods

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    1/10The exercise it takes to burn off high-calorie foods

    The exercise it takes to burn off high-calorie foods

    Sugary soft drink – 330ml – 138 calories

    Walk off: 26 minutes. Run off: 13 minutes.

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    The exercise it takes to burn off high-calorie foods

    Standard chocolate bar – 229 calories

    Walk off: 42 minutes. Run off: 22 minutes.

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    The exercise it takes to burn off high-calorie foods

    Chicken and bacon sandwich – 445 calories

    Walk off: 1 hour 22 minutes. Run off: 42 minutes.

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    The exercise it takes to burn off high-calorie foods

    One quarter of a large pizza (449kcal)

    Walk off: 1 hour 23 minutes. Run off: 43 minutes.

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    The exercise it takes to burn off high-calorie foods

    Medium mocha coffee – 290kcal calories

    Walk off: 53 minutes. Run off: 28 minutes.

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    The exercise it takes to burn off high-calorie foods

    Packet of crisps – 171 calories

    Walk off: 31 minutes. Run off: 16 minutes.

    Evan-Amos/Creative Commons

    The exercise it takes to burn off high-calorie foods

    Dry roasted peanuts – 50g – 296kcal

    Walk off: 54 minutes. Run off: 28 minutes.

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    The exercise it takes to burn off high-calorie foods

    Iced cinnamon roll – 420 calories

    Walk off: 31 minutes. Run off: 16 minutes.

    Justin Sullivan/Getty Images

    The exercise it takes to burn off high-calorie foods

    One bowl of cereal – 172 calories

    Walk off: 31 minutes. Run off: 16 minutes.

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    The exercise it takes to burn off high-calorie foods

    Blueberry muffin – 265 calories

    Walk off: 48 minutes. Run off: 25 minutes.

    Isabelle Hurbain-Palatin/Creative Commons

    To employ these large muscle groups, Roberts recommends squats, jumping lunges, and walking – as well as the importance of stretching and warming up before any exercise to avoid injury.


    To activate the “glutes (the biggest muscle group in your body),” Roberts suggests squatting either at home or at the gym.

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    “Ideally squatting barefoot making sure your knees don’t go too far over your toes and sitting back around 90 degrees on an imaginary chair, then standing up while squeezing the bum as hard as you can until you feel it firing,” he said.

    He recommends aiming for three to four sets of 20 bodyweight squats, with 30 seconds rest in between sets.

    Jumping lunges

    “If you’re looking to challenge yourself, try super-setting squats with jumping lunges,” Roberts said.


    “Stand with one foot in front of the other (around a metre apart) lunge down then power yourself up, switching legs in the air and landing with your feet on opposite ends (start with your right foot forward, left foot back then swap).”

    He suggests doing three to four sets of 20 reps (10 each side), with 30 secs rest in between sets.


    According to Roberts, walking is the most “underrated form of exercise that a lot of people neglect”.

    To ensure you are getting your steps in, Roberts suggests taking the tube a few stops earlier than your destination and walking instead.

    “Aim for 10,000 steps on non-workout days,” he said.

    Roberts also shared his non-workout tips for boosting metabolism, which revolve around diet.

    The five best exercises for your body according to a Harvard doctor

    According to Roberts, the most important food group to focus on is protein, as “high levels of protein help repair muscle tissues after training and suppress hunger pangs”.

    Various studies have shown that a diet high in protein can boost metabolism and increase the amount of calories burned by about 80 to 100 per day, according to Healthline.

    In addition to healthy proteins such as chicken, salmon, tuna, eggs, chickpeas, quinoa and tofu, Roberts also recommends incorporating chili and coffee into your diet – as both are known for their metabolism-boosting properties.

    “Capsaicin is the chemical found in chillies which can help spice up that metabolism, fat oxidisation and help to suppress your appetite, essentially helping you to consistently be in a calorie deficit,” Roberts said. “Depending on your tolerance levels, I would recommend one-third of a chilli for those with low tolerance and a whole chilli for those with high tolerance.”

    As for coffee, Roberts told us that drinking coffee has the benefits of boosting metabolism and giving you energy – meaning it is the perfect pre-workout drink.

    According to studies, caffeine has shown to increase RMR by three to 11 per cent.

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    To get the most out of the beverage, Roberts recommends drinking black coffee and skipping the sugar and milk.

    While exercise is beneficial, to ultimately boost your metabolic rate, it is important to incorporate changes inside and out of the gym.

    How to Boost Yours with Exercise / Fitness

    The secret to permanent weight loss is training your body to be a more efficient calorie-burning engine by maximizing your metabolism. Metabolism is the rate at which a person burns energy, and this is measured in calories.

    What Is Metabolism?

    There are three parts of metabolism:

    1. The Resting Metabolic Rate (RMR) is the amount of energy required to maintain the bodily functions and processes when you are resting and awake. Your RMR comprises about 60% of your total daily caloric needs.
    2. The Thermic Effect of Feeding (TEF) is the amount of calories you use to eat and digest food and makes up about 5-10% of total calorie needs.
    3. The Thermic Effect of Activity (TEA) is the rate at which you burn calories while exercising and with normal movements. This accounts for about 30% of caloric needs.

    Unfortunately, as we age, our metabolic rate slows down. Starting at about age 25, the average and not physically active person’s metabolism declines between 5% and 10% per decade, which accumulates to between 20% and 40% metabolism over the adult life span. However, there is good news for those who continue physical activity their whole lives: they have only a 0.3% metabolic decline per decade.

    Boosting Your Metabolism

    The most effective way to “boost” your metabolism is through exercise, especially if you are dieting. Cardio training and weight lifting exercise provides a protective effect against a drop in metabolism. This is because people tend to lose a considerable portion of muscle in calorie-reduction programs that don’t include strength training, whereas one of the main benefits from exercise in weight loss programs is the preservation of muscle.

    When you increase your muscle, you boost your resting metabolic rate. Weightlifting consumes calories, raises your metabolism, and builds muscle that will consume extra calories later on. This means that all other things being equal, your body will burn more calories even when you are doing nothing. Hunter (2000) did a study in which subjects did resistance training. After 6 months, subjects had increased their RMR and were burning an extra 100 calories per day.

    Cardio also boosts metabolism. In a study, participants who did moderate intensity cardio exercise 3-5 days per week for 20-45 minutes for 16 months and had an average increase in RMR of 129 calories per day. (Potteiger 2008).

    Including interval cardio training is another powerful method of maximizing your metabolism because it raises your metabolism for several hours after your interval workout. To do an interval workout, do a 5 minute warm up, alternate 2 minutes of moderate intensity cardio with 30 seconds of all-out effort for 10-20 minutes then cool down.

    And lastly, look for situations to be active. Take several daily 10-15 minute brisk walks and increase your activity by doing things like taking the stairs instead of the elevator. This serves to increases your calorie burn even more. People who are consistently on the go can add 20% to their energy expenditure over the day.

    Maria Faires, RD is a Registered Dietitian, Personal Trainer, Advanced Health and Fitness Specialist and freelance writer based out of Sammamish, WA. Maria is considered to be one of Western Washington’s premier fitness and nutrition experts. As the owner of Active Nutrition Fitness & Consulting, Maria provides highly personalized nutrition services, personal training and preventative and post-rehabilitative fitness programming in her private training studio. She also provides Skype, phone and online nutrition counseling and training for remote clients. Maria leads the industry in the development of cutting edge fitness and nutrition techniques as well as innovative and unique fitness programming. Maria expertly designs every workout, nutrition plan and provides the personal attention, extra motivation, support and accountability that helps her clients achieve optimal performance and health. Contact or read more about Maria at www.myactivenutrition.com.

    How can I speed up my metabolism?

    It’s not unusual to hear people blame their weight gain on a slow metabolism.

    They’ve cut down on calories and they’re more active, but they’re not losing weight.

    Could the culprit be a slow metabolism?

    What is metabolism?

    Metabolism describes all the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.

    These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR).

    Your BMR may account for up to 80% of your body’s daily energy requirements, depending on your age and lifestyle. A “slow metabolism” is more accurately described as a low BMR.

    There are lots of online calculators that can work out your daily energy needs. Look out for those that use the Harris-Benedict equation.

    Do some people have a faster metabolism than others?

    Body size, age, gender and genes all play a role in the speed of your metabolism.

    Muscle cells require more energy to maintain than fat cells, so people with more muscle than fat tend to have a faster metabolism.

    As we get older, we tend to gain fat and lose muscle. This explains why your metabolism may slow down as you get older.

    In general, men tend to have a faster metabolism because they have more muscle mass, heavier bones and less body fat than women.

    Your metabolism may be partly determined by your genes, although this is not yet fully understood.

    Genes definitely play a role in muscle size and your ability to grow muscles, both of which affect your metabolism.

    Am I fat because of a slow metabolism?

    People who struggle to lose weight often blame a slow metabolism. But there’s little evidence to support this claim.

    Research actually shows that overweight people have faster metabolisms than thinner people. Larger bodies require more energy to carry out basic bodily functions.

    Putting a “slow metabolism” to one side, something else may be at play here.

    Research suggests people tend to eat more than they think they do. When asked to write down everything they’ve consumed in a day, many people tend to report eating far less than they actually do.

    More often than not, the reason you’re putting on weight is not because of a slow metabolism, it’s because you’re eating and drinking more calories than you’re burning.

    It may be hard to accept, but staying on top of the number of calories you eat is key to losing weight and keeping it off.

    Our 12-week weight loss plan will help you lose weight by tracking your calories.

    Can losing weight too fast slow my metabolism?

    Crash diets and other calorie-restricted diets can slow your metabolism.

    With some diets, your body is forced to break down muscle to use for energy. The lower your muscle mass, the slower your metabolism.

    With less muscle and a slower metabolism, it then becomes a lot easier to put body fat back on after coming off the diet.

    What can I do to speed up my metabolism?

    It’s claimed that certain foods and drinks can boost your metabolism, including green tea, black coffee, spices and energy drinks. The evidence behind these claims is weak or they are not effective long-term solutions.

    While you do not have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity.

    The more active you are, the more calories you burn.

    Some people who are said to have a fast metabolism are probably just more active – and maybe more fidgety – than others.

    Here are the 3 most effective ways of burning calories:

    Aerobic activity

    Aerobic exercise is the most effective way to burn calories. You should aim to do at least 150 minutes of aerobic activity, such as walking, cycling and swimming, a week.

    You can achieve this target by doing 30 minutes, 5 days a week and breaking down your activity sessions in chunks of 10 minutes.

    To lose weight, you’re likely to need to do more than 150 minutes a week and make changes to your diet.

    Read our physical activity guidelines for adults

    Strength training

    Muscle burns more calories than fat, so increasing your muscle mass will help you lose weight.

    Aim to do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week.

    Examples of muscle-strengthening activities include lifting weights and high-intensity bouts of exercise. Heavy gardening may also do the job.

    Be active

    Try to make activity part of your daily routine. That could include walking or cycling all or part of your journey to work. You could also take the stairs instead of the lift. 

    Get ideas on fitting more activity into your day

    Can certain medical conditions cause a slow metabolism?

    Some diseases and conditions can slow a person’s metabolism, such as Cushing’s syndrome and hypothyroidism (an underactive thyroid).

    But more often than not, people’s weight is a matter of consuming more calories than they burn.

    If you feel you may have a problem that’s not responding to lifestyle changes, speak to a doctor.

    Read 9 medical reasons for putting on weight

    Page last reviewed: 26 October 2020
    Next review due: 26 October 2023

    Shock Metabolism Acceleration Methods for Women


    How can physical exercise affect metabolic processes in the body? How to speed up metabolism and restore metabolism? Can the right exercises accelerate weight loss? Let’s figure it out together!

    How to start the metabolism?

    A person who leads an active lifestyle and goes in for sports has a good appetite and, at the same time, excellent shape, not prone to gaining excess weight.And all this happens because, first of all , when a person is active, his heart rate increases and, therefore, the blood runs through the body much faster and faster enters into various chemical processes. A large amount of oxygen enters the body, under the influence of which fatty acids are broken down in the blood. And secondly , a person who goes in for sports has good, well-developed muscles and sometimes a significant mass of it.

    The more muscles a person has, the higher his metabolic rate is .

    Research suggests that aerobic exercise (running or climbing stairs) does not increase metabolic rate. Strength exercises look in this respect more “promising”, able to improve metabolism, and as a result – and the process of losing weight.

    Muscle recovery requires more energy than maintaining body fat. In other words, maintaining one pound of muscle requires more calories than maintaining one pound of fat.We also know that anaerobic (strength) exercise builds muscle mass. Hence, it is quite logical to conclude that strengthening muscles through strength exercises helps to increase the speed of metabolic reactions. Each pound of muscle mass requires an additional 18 calories per day without physical activity.


    1. The more you exercise, the less you need to worry about calories.By burning 300-400 calories per day through exercise, you accelerate the process of burning fat.
    2. Strength training while losing weight helps to increase your metabolic rate. After them, the metabolic rate remains elevated for several hours, and you – even while resting – burn additional calories.
    3. Exercise helps maintain muscle mass. By dropping 4–5 kg of total weight, you will, of course, lose weight. But if 2 kg of this amount will be muscle mass, this will not make you stronger.It will also make your muscles look sluggish.

    What foods improve metabolism?

    It’s no secret that not all products are equally useful: some make us fat, and some, on the contrary, can help us lose weight. Thermogenics, natural ingredients that release heat from the body, can improve metabolism. The most popular and at the same time the most effective products of this type are spices that have a positive effect on the cardiovascular system:

    • chili peppers,
    • cayenne pepper,
    • turmeric.

    Certain foods are also believed to have a thermogenic effect. A diet to speed up metabolism should also include:

    • legumes
    • vegetables
    • citrus fruits
    • green tea or coffee
    • unsaturated fats (avocados, flax seeds)
    • garlic
    • ginger
    • apples

    How to speed up the metabolism of a woman?

    Exercise is one of the best ways to achieve weight loss through fat stores rather than muscle mass.The main thing, no matter what goals you set (to lose weight, have good health or have a good physique), you need to monitor your body composition. In our clubs Omron can do it. You can sign up for a free lesson and try work on simulators designed specifically for women, taking into account all physiological characteristics. On top of that, we offer our customers a three-phase power system, which is designed to speed up metabolism and smooth, healthy weight loss.We are sure that after our classes your metabolism will accelerate significantly and you will no longer be tormented by the question: “How to restore metabolism?”.

    We remind you that for women the norm of muscle mass is 35–38%. Therefore, do not skip workouts, drink green tea or your favorite coffee in the morning and a good figure will not keep you waiting!

    Read also:

    How to speed up your metabolism – Articles – “Zebra”

    Have you ever wondered why your best friend can afford a sweet cake without gaining weight, and every spoon you eat goes straight to your thighs? It’s all about the body’s metabolism – our little engine that burns the calories we consume throughout the day.Thanks to good genetics, some women burn fat faster than others. However, age, weight, diet and exercise also play a role.

    Metabolism is the rate at which our bodies convert food into energy. Simply put, it burns calories. Metabolic processes include breathing, ingesting and digesting food, delivering nutrients through blood vessels to cells, supplying energy to muscles, nerves, and finally removing waste from the body.

    With the arrival of spring, we are increasingly thinking about our appearance.Therefore, if your goal is to lose weight, maintain or even gain a little weight, first find out what is the metabolic rate in your body. The amount of physical activity during the day, the calorie intake, the ambient temperature and even the emotions we experience affect the metabolic rate in our body. For example, we can easily gain fat and impair metabolism when we experience negative emotions.

    Indeed, during stress, the level of the hormone cortisol rises.Leading nutritionists and trainers of the network of sports clubs “Zebra” will help you to take into account all the factors affecting metabolism, to draw up a personal plan of nutrition and training. You can ask questions, voice your wishes to professionals in any of 30 clubs located throughout Moscow.

    Some expert advice on how to improve your metabolism and occasionally indulge in delicious dessert

    1. Workout

    You burn more calories when you exercise. Even light training will speed up your metabolism.The harder the workout, the more calories will be burned. For example, studies have shown that people who do interval training twice a week lose twice as much weight as those who just do cardio. You can easily incorporate interval training into your program by inserting, for example, a 30-second sprint into your run every five minutes, or adding inclines for a minute on a treadmill. Ideally, aim for two 20-40 minute interval workouts per week.

    2. Daily traffic

    Don’t have time to play sports? Move more throughout the day. Increasing movement is the best way to boost your metabolism. Simple actions like walking, climbing stairs, gardening or doing housework will make your body work harder and burn more calories.

    3. Do not overdo the low calorie diet

    A low calorie diet is a surefire way to slow down your metabolism. The body is programmed to protect its normal weight. If you throw 1000 calories out of the diet at once, then the body will decide that you are starving, and the level of metabolism in the body will automatically slow down.

    4. Don’t Skip Breakfast

    Believe it or not, this is arguably the most important meal of the day when it comes to weight loss and metabolism. According to research, those who do not skip breakfast lose more weight. This is because during sleep, the metabolism slows down and does not recover until you eat something. If you skip breakfast, your body won’t burn as many calories before lunch as it could. That’s why it’s wise to start your day with a full meal of 300 to 400 calories – it kicks off your metabolism.

    A good choice for breakfast would be bran cereals and low-fat milk; Whole grain toast with low-fat ricotta and chopped banana or berries egg white with scrambled eggs and whole grain toast.

    5. Season your soup with pepper.

    Add hot peppers to your soup or roast in the evening. Jalapeno temporarily increases resting metabolic rate, according to Canadian research. Here’s why: Capsaicin, a compound found in chilli peppers, temporarily stimulates your body to release more stress hormones, thereby speeding up your metabolism and increasing your ability to burn calories.Bonus – pepper lovers have less appetite. Probably because the spicy food makes them feel full.

    Back to section

    90,000 6 Ways to Boost Your Metabolism Effortlessly

    What, in addition to strength training and a protein diet, can speed up metabolism

    Photo: Zen.yandex.ru

    A good metabolism in our body is responsible for maintaining a normal level of weight.But not everyone can boast that they have a fast metabolism. In addition, with age, it also slows down, which we contribute a lot ourselves.

    Scientists recently came to the conclusion that the metabolism can be accelerated with strength exercise and a high protein diet. But there are some other ways that can help in this difficult task. Life hacker offers 6 methods on how to spur your metabolism.

    Bitter chocolate .It turns out that in addition to the miraculous properties of increasing serotonin, this product can become an excellent assistant in speeding up metabolism. A daily serving of 40 grams will normalize insulin sensitivity within two weeks and the food is converted into energy, not fat.

    Cold water . It is believed that the habit of drinking water before meals helps to eat less due to the feeling of fullness in the stomach. And if you drink water from the refrigerator, then the body will need to spend energy to keep it warm.Metabolism in this case can increase by 30%, but, unfortunately, for a very short time.

    Deep breathing. Oddly enough, proper deep breathing can help metabolism just as well as exercise. Indeed, with this approach, all the diaphragms of the body work, simultaneously setting in motion almost all the muscles. Therefore, breathing exercises can be very beneficial.

    Rapid physical exercise. A high-intensity workout system where you spend a minimum of time on exercise and even less on rest in between is one way to boost your metabolism.The most famous of such training is the system developed by the Japanese doctor Izumi Tabata and named after him. Such exercises help to improve the absorption of lipids and glucose, and in addition, the body receives more oxygen, which is the main fat burner.

    Food for the night. Yes, that’s right. You can eat at night. Only this should be a small portion – about 150 grams – of protein foods: fish, chicken, turkey, eggs. A snack like this can speed up your nighttime metabolism, as your body needs a little more energy to digest protein.

    Get enough sleep. Have you noticed that as soon as there is a lack of sleep, extra pounds appear, and such a hateful fat on the stomach and sides? This is due to the fact that sleep deprivation lowers the level of an important hormone – leptin, which is responsible for energy consumption and appetite. As a result, sleepy people eat more in a day than those who get enough sleep.

    90,000 How to speed up your metabolism: 10 important recommendations

    Metabolism is the process of digestion that converts food into fuel for the body.We need this energy to think, breathe, engage in physical activities. With a high metabolism, the body can burn more calories than even while exercising at the gym.

    Sometimes the metabolic rate depends on our genetics. But don’t despair. You can improve your metabolism. Here’s how to burn calories effortlessly.

    Strength training

    Muscle is a fat burning powerhouse. Make it a rule to set aside 2 hours a week for strength training.

    Cardio load

    Calorie burn increases in the hours following cardio. It’s worth noting, however, that cardio causes a brutal hunger. Therefore, after intense exercise, try to eat healthy foods.


    Fuel is needed to awaken the body. Not eating breakfast slows down your ability to burn fat as your body tries to conserve energy.

    Skip meals

    If you thought ignoring lunch was the way to get a thin waist, you were wrong.Skipping a meal can make your body think it is starving. Therefore, calories will be stored rather than burned. Eat small meals six times a day.

    Don’t be nervous

    Stress slows down digestion and fat burning. Take yoga or some other activity that can distract you from your troubles.

    Mini workouts

    Not enough time for anything? Studies have shown that several intense exercise for 2.5 minutes can burn up to 200 calories throughout the day.Better a little than nothing!

    Snack before bedtime

    This is no joke. 100-200 calories will help your body burn fat while you rest.

    Eat fiber

    Rice, oats, barley will saturate you more than other foods with the same amount of calories. Plus, foods high in fiber are more difficult to chew. The body accordingly also spends up to 10% of calories on this process.

    Cinnamon and spices

    They increase metabolism.But don’t overdo it.

    Pamper yourself with dark chocolate

    Caffeine and antioxidants will speed up metabolism. Just don’t forget about small portions!

    90,000 How breathing can speed up metabolism and burn calories faster :: Health :: RBC Style

    © Gesina Kunkel / Unsplash


    Frida Moreva

    07 May 2019

    As we age, metabolism slows down and our body spends less energy on basic daily needs.There are several ways to “speed up” your metabolism. Breathing exercises are one of them.

    To maintain a healthy weight, you need to eat right in the first place. At the same time, year after year, our metabolism slows down, and it may happen that a few healthy (fresh, healthy foods), but excess dinners, which in 20 years did not affect the figure in any way, after 30 will make themselves felt overweight.

    There are several ways to balance nutrient intake and consumption through activity: exercise, walk more, take a cool shower, and take half-hour breaks from sedentary work for a 5-10 minute charge.

    After a large 2018 clinical study was published, it became clear that breathing exercises, namely diaphragm breathing, could be added to the list of “metabolism activators”.

    © Will Cornfield / Unsplash

    The fact is that when breathing deeply with the diaphragm, a large dome-shaped muscle is involved, which is located under the rib cage.Its work requires energy consumption, plus the additional oxygen supplied increases blood flow, which is not only beneficial for all cells of the body, but also improves the functioning of all organs and has a positive effect on metabolism.

    There are many breathing techniques that you may need in different situations. Boosting metabolism and calming diaphragm breathing requires no preparation or effort. You can do it while standing, sitting, or lying down.

    Place your palms on your belly (below the ribs) and begin to inhale with your “belly” for eight counts, watching the belly swell under your arms.As you inhale, count to eight and slowly exhale from your belly – also eight counts. After exhaling, count to four and start over – inhale.

    10 minutes of these exercises a day will have a positive effect on your well-being, help you feel calmer and more confident, and increase your energy expenditure.

    90,000 Burn Fat, Boost Your Metabolism: The Top Nine Exercises

    The maximum that you need to perform the following ways to lose weight is a checkmate.To make it softer and you can exercise longer.

    1. Squats

    Read also: How many times a day: Men’s nutritional norm is named

    Stand up straight, stretch your arms forward. Keep your chest forward, keep your back arched. Move your hips back as if trying to sit on a chair and bend your knees. Sit down as low as possible. Tighten your glutes and return to starting position. Congratulations, you’ve just mastered the correct squat technique.

    2. Lunges

    Another of the best leg exercises that should be in your program. There are many variations of this exercise, any variation will work effectively. Simply put one leg forward, while simultaneously bending both knees to parallel with the floor, and lower yourself down. Then return to starting position and repeat with the other leg.

    What are pumping lunges, how to do them correctly with a barbell, see the following video:

    3.Climbing stairs

    Read also: And a couple more exercises for those who are not indifferent to muscles

    In the gym, this exercise is often performed with dumbbells. Although, you can successfully perform it at home. It is enough to take a high chair and some kind of load, for example, a backpack with books. Place one foot on the step and lift the other off the floor. Climb up. Lower the same leg back and return to the starting position. Repeat with the other leg.

    4. Plank

    This physical exercise is also called the horizon in the lying position, and it really helps to burn excess fat, while you do not move at all. The fact is that during the stabilization of the body, many different muscles are involved in one position, which contributes to weight loss.

    Read also: No overeating or what does 200 calories look like?

    Just take up the prone position as you would during regular push-ups or with your elbows bent.Keep your back straight and tighten your abdominal muscles. Hold this position for at least 30 seconds. Then pause and repeat a few more times.

    5. Push-ups

    This exercise does not need to be introduced. Classic push-ups are one of the best home exercise exercises to develop your chest, shoulders, triceps, abdominals, lower back and glutes. Why do push-ups help you lose weight? The fact is that the more muscles are involved, the more effective weight loss is, since the metabolism increases and more calories are burned.

    Do you want to know about all types of push-ups by difficulty levels? Click play and watch carefully:

    6. Horizon on one leg

    Stand up straight with your feet slightly more than shoulder width apart. Raise one leg back, while tilting the body forward to parallel to the floor. Tighten your glutes and abdominal muscles. Keep your back arched. Hold this position for as long as you can. Then go back and repeat with the other leg.

    7. Jump upward with arms raised

    To perform it, you just need to stand straight, feet shoulder-width apart, hands at the seams.Then make a jump up, while raising your arms up, legs wide apart. Then return to the starting position.

    8. Push-ups with a lunge of arms up

    Read also: How to pump up without meat: TOP-6 products

    Do the usual push-up. When your hands are at the top, raise your right hand up over your shoulder, while simultaneously turning the body so that the body forms the letter T. Return to the starting position and repeat on the left side.Didn’t figure it out? See how it’s done:

    9. Press crunches

    Classic exercise. Perform in the usual way with the body and legs up. At the top point, touch your fingers to the heel, then return to the starting position, and repeat.

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    90,000 How to speed up your metabolism?

    “No matter how much you feed the wolf, it is still slender.Because he has a good metabolism, but you don’t. ” The old saying in a new way, which has already become a meme in social networks, makes you wonder: is it really possible to speed up your metabolism? After all, who wouldn’t want a metabolism like the wolf from the meme?

    First, let’s find out what metabolism is and how it works. Metabolism or metabolism is the numerous chemical reactions in the cells of our body that help burn calories and convert them into energy.The quality of the work of digestion, heart, kidneys and lungs, as well as how our body recovers after illness, injury and stress, depends on metabolism. The higher the metabolic rate, the more calories the body can burn. It is generally accepted that a fast metabolism is good (you can eat whatever you want and not gain weight), and a slow metabolism is bad. In fact, too accelerated metabolism may also not be to the joy of its owner: it may indicate hormonal disorders, lead to problems with the menstrual cycle, weakened immunity, anemia and ichthyosis.At the same time, too slow metabolism is fraught with obesity, diabetes and heart disease risk. Normal metabolism, without symptoms of impaired health, is able to provide the body with energy, nutrients and tissue renewal.

    What determines the metabolic rate?
    From many factors, some of which can be corrected by speeding up the metabolism, while others cannot. Metabolic factors that cannot be changed are gender, body type, age and heredity.But metabolism also depends on body weight, psycho-emotional state, hormonal levels, diet and physical activity. This group of factors is amenable to correction. By correcting it, we can speed up the metabolism. In addition, scientists recently found out that the body’s ability to burn calories changes during the day. Theoretically, this means that you can adjust the nutrition schedule for these biorhythms, however, to find out the nuances, you will have to conduct a number of studies.

    Metabolism and age. Every 10 years our metabolism slows down by about 5%. “At 35, you’ll burn about 75 fewer calories per day than at 25, and by 65, you’ll burn another 500 calories less,” says Dr. Madeleine Fernstrom, author of The Real You Diet .

    How does it happen?
    20 years . Muscle and bone development is at its peak, and your metabolism is at full speed. Enjoy it while you can.

    30 years .Your body’s cellular powerhouses, mitochondria, become less efficient at burning calories.

    40 years . Estrogen levels fall, and this further slows down the metabolism, causing fat to accumulate in problem areas – on the abdomen and thighs.

    But don’t panic. Moderate physical activity and balanced nutrition can maintain a “young” level of metabolism for a long time. Here are some tips on how to do it.

    How to speed up your metabolism in the morning? Try to have a full breakfast before work.Refusal to eat breakfast is fraught with a slowdown in metabolism. The body enters the “survival” mode and begins to slow down the metabolic rate. A study published in the American Journal of Epidemiology found that participants who skipped breakfast or ate a no-calorie breakfast (11% of the daily calorie intake) gained an average of 1.5 kg over three years.

    Give preference to breakfasts that slowly release energy and leave you feeling full for a long time.For example, a mix of lean protein with complex carbohydrates and healthy fats. For example, a two-egg omelet with bell peppers and avocado. Or porridge with a handful of frozen berries and three teaspoons of flax seeds.

    During office hours. Good news for coffee lovers. According to a study published in the American journal Physiology & Behavior , the metabolic rate of people who regularly drink coffee is on average 16% higher than that of those who do not drink it or prefer decaffeinated coffee.

    A glass of cold water can also speed up metabolism. Researchers at the University of Utah found that a glass of ice water increases metabolic rate by 30% and keeps it on track for 10 minutes. The body is forced to burn additional calories to maintain its normal temperature. Therefore, an application in the phone reminiscent of h3O will not be superfluous. In this case, it is important that the water is cold.

    Another drink to boost metabolism is green tea.“This is a real magic potion to boost metabolism,” says Tammy Lakatos Shames, co-author of Boost Your Metabolism . Studies have shown that people who consumed three to five cups a day for 12 weeks lost an average of 4.6% of their total body weight. In another experiment, two to five cups per day burned an additional 50 calories per day. To really burn calories – drinking green tea two hours after a meal will increase your fat burning by a third.

    In the gym. The best type of load for accelerating metabolism, not cardio at all, as it might seem at first glance, but strength exercises in the gym and interval training. The latter is especially promoted by actress Halle Berry, who posts tips from her coach Peter Lee Thomas on her instagram account every Friday. Interval training is fairly straightforward, and even beginners can do it: 20 seconds of exertion followed by 10 seconds of rest is repeated a total of eight times over a four-minute period.Research has shown that this method is as effective in boosting metabolism as longer, grueling strength training. So why sweat more?