Instead of ditching carbs or going low-fat, try a diet that's rich in veggies, beans, and legumes to increase your metabolism — and keep your blood sugar from spiking. "Many people think weight is all about calories in, calories out, but quality also matters," says Aunna Pourang, M.D. "[In a 2012 study], low-carb diets showed the most increase in metabolism, but also showed an increase in the stress hormone cortisol. This is why scientists concluded that the low-glycemic diet worked the best."
Late night snacking is clearly not recommended, but staying up late in and of itself directly affects the speed of your metabolism. In a study published in Lancet, researchers studied the effects of chronic sleep debt on metabolic and endocrine functions on 11 young men who were restricted to four hours of sleep a night for six nights. The results of the study showed sleep debt negatively impacts carbohydrate metabolism and endocrine function. Researchers concluded that seven to eight hours of sleep a night for adults will help keep your metabolic rate at a healthy, steady pace.
Be active throughout the day: While getting in a solid workout burns calories and builds muscle, focus on moving throughout your entire day, especially if you are sedentary most of time. Choose to stand at your desk instead of sitting, pace while talking on the phone, take short walks, clean, have a mini dance party after dinner, run up and down the stairs, and add in short bursts of exercise like this one-minute bathroom workout — all of these things burn calories and start to add up!
This tea is known for its powerful thermogenic effects—meaning it turns up your body’s calorie-burning mechanism—and can also promote weight loss by improving insulin sensitivity. In a Nutrition and Metabolism study, participants were divided into two groups where one group took a placebo 60 minutes prior to exercise and the other group ingested a 1,000-milligram capsule of yerba maté. Researchers found that those who consumed the herb increased the beneficial effects their workout had on their metabolism. Yerba maté is just one of the best teas for weight loss!
Late night snacking is clearly not recommended, but staying up late in and of itself directly affects the speed of your metabolism. In a study published in Lancet, researchers studied the effects of chronic sleep debt on metabolic and endocrine functions on 11 young men who were restricted to four hours of sleep a night for six nights. The results of the study showed sleep debt negatively impacts carbohydrate metabolism and endocrine function. Researchers concluded that seven to eight hours of sleep a night for adults will help keep your metabolic rate at a healthy, steady pace.
When it comes to weight loss, a strong metabolism is the key to not only reaching your goals, but also to reaching them in record time. Sadly, many diets and weight loss programs have the opposite effect and wind up lowering your body’s ability to burn calories, making your journey to your ideal weight much harder than it has to be. So, if you struggle with losing weight or don’t feel like the numbers are reducing as quickly as you’d like, here are nine effective actions you can take that will put your metabolism (and your weight loss) in higher gear:
Iron deficiencies can slow down your metabolism. Do you know what’s got plenty of it? Lean meat. Eating three to four daily servings of iron-rich foods will help keep your inner furnace burning. Fortified cereals, dried fruit, and dark leafy greens will get you on your way to meeting your iron goals, but lean meat—with its high muscle-building protein content—will be doubly useful in revving up your metabolism.

Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.


It's tempting to curl up on the couch the minute PMS mood swings and bloat strike, but you'll lose more weight if you exercise during those two weeks before your period, according to a recent study at the University of Adelaide in Australia. "Women burned about 30 percent more fat for the two weeks following ovulation to about two days before menstruating," says study coauthor Leanne Redman. Here's why: The reproductive hormones estrogen and progesterone are at their peak then — and because they promote the body's use of fat as energy, more fat is burned off when you exercise during this time.
This antioxidant-rich, traditional Chinese tea not only helps keep cholesterol levels in check and aids digestion, it can also help rev up your metabolism. Like green tea, oolong is packed with catechins, which boost weight loss efforts by improving the body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost six pounds over the course of six weeks.
Bodybuilders have long sworn by eating every few hours to keep their muscles fueled, but don’t discount the weight loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group divided the calories among three small meals with snacks in between while the second group ate the same number of calories in three square meals. While both groups gained weight, researchers found that belly fat—the dangerous kind that increases heart-disease risk—only increased in the high-meal frequency group.
When you’re looking to give your body a boost, you know turning to a solid weightlifting session, afternoon bike ride, even a a quick 30-minute HIIT session will get your metabolism cranked up. Metabolism is simple. It’s a series of chemical processes by which your cells produce the energy needed to sustain life—and the higher it revs, the more energy your body burns.
Build muscle mass: Muscle burns more calories than fat, D’Ambrosio says. To be specific, a pound of muscle burns about six calories per day compared to two calories a day for a pound of fat. “If you want your body to burn more calories, you had better build extra muscle mass,” she says. “This is why a person with higher muscle mass will burn more calories and have a higher metabolism at rest than a person with less muscle mass.” Focus on doing resistance or strengthening exercises at least twice a week.
It’s important to remember that you are unique: Everyone was born with a different biochemical make-up. You have trillions of little energy factories called mitochondria that provide the fuel to run everything in your body. If you can remember high school biochemistry class, you know mitochondria convert the oxygen you breathe and the food you eat into energy for your body to use.
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Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.
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