How to Speed Up Metabolism Naturally: 9 Evidence-Based Ways
Affiliate disclosure: this article contains affiliate links. If you buy through them, we may earn a commission at no extra cost to you. It does not change what we write or how we rate things.
These statements have not been evaluated by the Food and Drug Administration. This content is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before changing your diet, exercise routine, or starting any supplement.
By the Better Sale Editorial Team. Last updated October 28, 2026.
If you are searching for how to speed up metabolism naturally, it helps to know what the research says first: your metabolic rate is shaped mostly by body size, muscle, and genetics, and everyday habits can nudge it only modestly. This guide explains what metabolism is made of, what the evidence says about age, and nine habits that may support it, with honest notes on how strong each claim really is.
Quick Answer: What Actually Moves the Needle
| Habit | What the evidence suggests | Effect size |
|---|---|---|
| Higher protein intake | Raises the energy used to digest food and helps you feel fuller; weight-loss results are mixed | Modest |
| Strength training | Helps build and keep muscle; contributes to daily calorie use | Modest, builds slowly |
| Enough sleep (7 to 9 hours) | Short sleep is linked to more hunger and calories eaten | Indirect, via appetite |
| Moving through the day | Daily activity burns calories on top of workouts | Moderate, adds up |
| Not under-eating | Very restrictive diets can lower your body’s calorie burn over time | Protective |
| Drinking water | Little evidence of a meaningful metabolic boost | Very small |
What Determines Your Metabolism
Metabolism is the process of turning food and drink into energy. Harvard Health describes three main parts of calorie use: basal metabolic rate (the energy needed to breathe, circulate blood, and repair cells even at rest), daily activities like walking and chores, and exercise. A smaller part is the energy used to digest food. Harvard also notes that genetics is the greatest determinant of your metabolism, which is why two people of the same size can burn calories differently.
Does Metabolism Really Slow Down After 40?
Many articles say it does, but a large 2021 study in Science analyzed total daily energy expenditure in people from 8 days to 95 years old using the doubly labeled water method. After adjusting for body size, energy use stayed stable through adulthood, from about 20 to 60 years, and declined only in older adults. That suggests weight changes in your 40s and 50s are more likely tied to habits, muscle loss, sleep, and life changes than to a sudden drop in metabolism. If you want the longer discussion, see our guide on slow metabolism after 40.
Signs of a Slow Metabolism
There is no reliable at-home test for a slow metabolism, and the common signs are not specific:
- Ongoing tiredness
- Feeling cold more than other people
- Weight gain without a change in eating or activity
- Constipation or dry skin
These can also point to thyroid problems, nutrient shortfalls, poor sleep, or medication effects. NIDDK notes that some medical conditions and medicines can affect weight, so a doctor’s evaluation is more useful than guessing.
9 Natural Ways to Increase Metabolism
1. Prioritize Protein at Every Meal
A systematic review of randomized studies by Halton and Hu found convincing evidence that higher protein intake increases thermogenesis (the energy used to digest food) and satiety compared with lower-protein diets. The evidence that it produces more weight and fat loss was suggestive but inconsistent. Protein is worth prioritizing mostly because it keeps you fuller, not because it works like a metabolic switch.
2. Add Strength Training to Your Week
Harvard Health lists lifting weights among the activities that increase the calories your body uses. Muscle tissue uses more energy at rest than fat tissue, but the difference is modest, so strength training is best seen as a way to protect and build muscle rather than a big calorie burner. Start with two sessions a week and build gradually, and check with your doctor if you have a health condition.
3. Don’t Skip Sleep
NIDDK recommends 7 to 9 hours of sleep for adults ages 18 to 64 and says too little sleep may make you hungrier, eat more calories, and choose less healthy foods. In other words, sleep appears to affect weight mainly through appetite and food choices rather than through metabolic rate itself.
4. Stay Consistently Hydrated
Water is essential, but we did not find strong evidence that drinking more of it meaningfully speeds metabolism. Its practical benefit is replacing sugary drinks: NIDDK lists drinking a lot of beverages with added sugars as a habit linked to weight gain.
5. Move Throughout the Day, Not Just at the Gym
Harvard Health notes that moving around, talking, and doing everyday tasks all burn calories. Walking after meals, taking stairs, standing during calls, and doing housework add up, and they are easier to sustain than occasional hard workouts.
6. Manage Chronic Stress
Stress management supports sleep and eating habits, which matter more directly. We did not find strong evidence that stress itself changes metabolic rate, so treat this as a supporting habit rather than a metabolism fix.
7. Eat Enough, Don’t Under-Eat
Harvard Health warns that restrictive diets can backfire: when the body reads low calorie intake as a threat, it lowers your basal metabolic rate and burns fewer calories over time. Crash diets also make it harder to keep muscle. A moderate calorie deficit, if you need one, is easier to maintain.
8. Include Metabolism-Supporting Nutrients
Low iron, B12, or folate can cause fatigue and make exercise feel harder, which affects how active you are. Testing before supplementing is smarter than guessing, and our guide to the best vitamins for energy explains which nutrients matter, who is at risk, and the safe upper limits.
9. Be Consistent, Not Perfect
Harvard Health says certain foods may raise diet-induced thermogenesis, which may boost resting metabolic rate slightly. The practical lesson is that steady habits across protein, movement, sleep, and food quality outperform any single trick.
What About Metabolism Supplements?
Supplements marketed for metabolism cannot replace the habits above, and research on individual ingredients is not proof that a finished product works. If you want to understand one popular option, our Mitolyn review covers its ingredients, the studies behind them, pricing, and refund terms, including where the evidence is weak. Talk to your doctor first, especially if you take medication or have a health condition.
When to See a Doctor
See a doctor if you have unexplained weight changes, persistent fatigue, feeling cold all the time, a racing heart, or other new symptoms. A blood test can check for thyroid and nutrient issues that no habit or supplement will fix.
Sources
- Pontzer et al., 2021. Daily energy expenditure through the human life course. Science
- Halton and Hu, 2004. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition
- NIDDK: Factors affecting weight and health
- Harvard Health Publishing: Can you increase your metabolism?
FAQ: How to Speed Up Metabolism Naturally
How long does it take to notice a difference after changing my habits?
It varies. Energy, hunger, and sleep often respond first, while changes in muscle and body composition take months. Because the effect on metabolic rate itself is modest, judge progress by how you feel, your strength, and your habits rather than by a single number.
Can drinking more water really speed up metabolism?
We found little evidence of a meaningful effect. Water is still useful, especially when it replaces sugary drinks.
Is it true that metabolism slows down significantly after 40?
A large 2021 study in Science found that size-adjusted energy expenditure stays stable from about age 20 to 60 and declines mainly in older adults. Weight changes in midlife are more often linked to habits, muscle, sleep, and life circumstances.
Do I need to avoid carbs to fix a slow metabolism?
No. There is no evidence that cutting carbs speeds up metabolism. Protein, movement, sleep, and eating enough matter more, and extreme restriction can lower your calorie burn.
Are natural metabolism supplements safe and effective?
It depends on the product and on you. Evidence for finished supplements is usually weaker than marketing suggests, and some ingredients interact with medication. Check with your doctor or pharmacist first.
Can I measure my own metabolic rate?
Online formulas give estimates only. Lab tests such as indirect calorimetry measure it more directly, and a doctor can advise whether testing makes sense for you.
Final Verdict: How to Speed Up Metabolism Naturally
Learning how to speed up metabolism naturally mostly comes down to supporting what you can control: enough protein, regular strength training, daily movement, 7 to 9 hours of sleep, and eating enough. Each habit has a modest effect, and none replaces the others. Genetics and body size set much of your baseline, and the idea of a sharp slowdown after 40 is not supported by the best available data. If something feels off, get a medical check before reaching for a supplement.
