Have you ever felt like your metabolism is working against you? Like you’re always low on energy and struggling to maintain a healthy weight? Well, you’re not alone.
Your metabolism is like your body’s internal engine. It’s constantly working behind the scenes to convert food into energy and power your bodily functions. From breathing and circulating blood to digesting food and burning calories, your metabolism does it all. But just like any engine, if it’s not properly maintained, it won’t run as smoothly or as effectively as it should. Wondering if there’s anything you can do to assist and help speed it up? We have good news.
While genetics definitely play a role in how quickly and thoroughly it functions, there are plenty of ways you can support your metabolic health. Think smarter food choices, healthy daily habits, and science-backed supplements. Now let’s dive into the details!
What Is Metabolism and Why Does It Matter?
Put very simply, metabolism is a set of internal chemical reactions that convert food into energy to fuel your bodily functions.
Delving in a little deeper, three main components of metabolism together account for all the energy your body uses each day. Each one plays an important role in how you burn calories so understanding how they work will help you adjust your lifestyle choices to influence them.
- Basal Metabolic Rate (BMR): This one makes up the largest portion of your everyday energy use. It’s the energy your body needs to perform its most basic functions like breathing, regulating temperature, and keeping your organs working properly, even when you’re asleep.
- Thermic Effect of Food (TEF): A smaller share of your metabolism, but still an important part, this is the energy your body uses to digest and process nutrients from the food you eat. Remember, it takes more effort to break down certain foods, like those high in protein, therefore, foods like chicken, eggs, beans, lentils, and nuts, will burn more calories than those high in carbohydrates.
- Physical Activity: This is the energy used as you move during your day. You might be on a weekend stroll, cleaning the house, walking up stairs, or hitting up a high-intensity spin class. It includes all of the movements you make. It’s also the most variable part of your metabolism and the one you have the most control over and ability to change.
Of course, some people naturally have a faster metabolism due to their inherent muscle mass and natural hormone levels. However, that doesn’t mean you're stuck with a slow-burning metabolism for life if your genetics haven't been so advantageous. You can absolutely learn how to speed yours up once you know which positive lifestyle changes to make and how to healthily fuel your body.
Foods That Increase Metabolism and Burn Fat
So which foods specifically activate those fat-burning pathways that help our metabolisms thrive? Here’s what we suggest you pile on your plate:
Protein-Packed Foods
To recap, protein-rich meals have the highest thermic effect. That means your body uses more calories to digest these foods compared to fats or carbs. Why? Packing your diet with protein helps your body to preserve lean muscle mass. Since muscle tissue is more metabolically active than fat, it burns more calories even when you're resting.
High Protein Foods: Eggs, chicken breast, Greek yoghurt, legumes, and tofu.
Spicy Foods
Did you know that chilli peppers can increase calorie burn? They contain a compound called Capsaicin which may suppress your appetite and temporarily raise your core temperature which can cause a small increase in calorie expenditure.
Spicy Food Ideas: Add some fresh chilli or a dash of hot sauce to your meals - it works surprisingly well with scrambled eggs!
Green Tea
Green tea contains a small amount of caffeine, and also catechins (a natural type of antioxidant), both of which can give your metabolism a gentle boost.
Suggestion: Swap coffee for a cup of green tea whenever possible! But if you just can’t resist…
Coffee
We get it, your morning caffeine fix can help increase alertness and even give your metabolism a little push, but remember, that’s in moderate doses.
Recommendation: Opt for one cup of black coffee with a splash of almond milk in the morning. Oh and hold the sugar if you can!
Whole Grains
Whole grains take longer to break down inside your body, especially compared to refined carbs. This will keep your insulin levels stable and is great for your metabolism.
Whole Grain Foods: Oats, brown rice, barley, and quinoa.
Supplements to Boost Metabolism
Even if you have a great diet and exercise regularly, supplements can give your metabolism an extra helping hand. Great for those days when you're feeling fatigued or lacking in energy. Sounds good? Try the following!
Green Tea Extract
A concentrated form of green tea, this supplement offers higher doses of catechins (a natural antioxidant) and caffeine. Both of which support fat oxidation, which is basically the process where your body breaks down fatty acids to produce energy. It's one of the most popular, well-researched, and natural metabolism-boosting supplements out there. That’s why we chose to include it in our Slimming Gummies with AVC for fat burn support.
Caffeine
Yes, as we said, caffeine can temporarily boost energy and calorie burn by stimulating your central nervous system. You’ll find that many thermogenic supplements include a small dose of caffeine for that reason. However, we highly recommend you check your total recommended daily intake to avoid the jitters or any feelings of anxiousness!
L-Carnitine
L-carnitine helps transport fatty acids into your cells to be burned for energy. It may also help with fat metabolism and your performance during workouts - especially if you exercise regularly.
Capsaicin
Remember we mentioned capsaicin can be found in spicy foods and may help speed up your metabolic rate? Well, in supplement form, it’s even more concentrated which has been known to reduce appetite as well.
B Vitamins
Whilst they don’t exactly “speed up” metabolism, being deficient in B vitamins which help turn your food into energy (like B6, B12, and folate) can lead to fatigue and sluggishness. So if you're often low on energy or feeling you can never get enough sleep, it’s definitely worth assessing your intake!
Oh, and if you need a boost, our dissolvable B12 Supplements have all the essential nutrients you need to improve your mood and help keep your energy levels topped up.
How to Increase Metabolism with Daily Habits
We know the benefits of eating well and natural supplementing, but we can’t forget how powerful simple changes to our daily habits can be. Trust us, even these seemingly small improvements can make a huge difference over time and show you how to increase metabolism results.
Hydrate - Like it’s Your Job!
We can’t stress just how incredibly important water is for every metabolic process. Even mild dehydration can bring your calorie burn to an (almost) screeching halt. An easy solution? Keep a water bottle with you at all times and take note of your water intake if necessary, at least until it becomes second nature. We also suggest drinking a glass of cold water first thing in the morning since it temporarily increases and kick-starts your metabolism.
Prioritise Sleep
You’ve probably noticed that a lack of sleep messes with your hunger hormones - this can really slow your metabolism. Aim for roughly 7–9 hours of quality sleep per night to avoid the sugar cravings you’ll inevitably have if not.
Strength Train
Remember that muscle burns more calories at rest than fat? Well, the more lean muscle you have, the better your metabolism will function. With that in mind, be sure to incorporate some resistance training into your weekly exercise schedule. We recommend around 2-4 sessions if you can.
Manage Stress
Chronic stress elevates cortisol - this can lead to longer-term fat storage and a slow metabolism. To manage your stress levels and prevent that from happening, try breath work, stretching, journaling, or anything else that makes you feel calm and grounded for at least a few minutes every day.
How to Get a Fast Metabolism
Okay, let us set the record straight on a few things real quick.
- You’re not doomed by your genes. Yes, some people have naturally faster metabolisms than others. However, lifestyle habits account for a lot so you should never feel like you don’t have any control.
- Skipping meals won’t help. In fact, it can backfire. Your body will start to interpret missed meals as a sign of scarcity and will enter survival mode, storing fat to stay alive. Instead, fuel your body with balanced, high-protein, low-carb meals for a healthy, functioning metabolism that has a good rhythm.
- You don’t need to over-exercise. Rest and recovery are just as important as high-intensity training sessions when it comes to optimising metabolism. It’s all about consistency, not extremity!
Small Changes, Big Results
Elevating your metabolism isn’t about chasing shortcuts and lifting weights until you can barely move. It’s about making sensible, intentional choices every single day. Fuelling your body with the right foods that increase metabolism and burn fat, staying as active as practically possible, getting enough sleep every night, and using trusted, science-backed supplements to support your goals.
Whether you’re at the start of your metabolic health journey or looking for new ways to support your body from the inside out, bookmark this page, and be sure to head to our wellness hub for information whenever you need it.