How to speed up your metabolism: 10 science-backed tips

If you’ve ever blamed a slow metabolism for stubborn weight gain, you’re not alone — but metabolism isn’t the villain it’s often made out to be.

In fact, it’s your body’s unsung hero, quietly working around the clock to keep you alive, fuel your movement, and even repair your cells while you sleep.

The good news? You can give it a helping hand.

With a few small, science-backed lifestyle shifts, you can boost your metabolism, burn more calories, and support long-term weight management without resorting to caffeine overload or skipping meals.

What is metabolism?

At its core, metabolism is the body’s energy engine. Metabolism is a defined set of chemical reactions that turn the food you eat into the fuel your body needs to function [1]. Whether you’re walking, talking, or simply breathing, your metabolism is constantly at work, converting nutrients into energy to keep your brain firing, your blood circulating, and your cells repairing themselves.

Everyone’s metabolic rate (the speed at which your body burns calories) is different. It’s influenced by factors like age, body size, muscle mass, hormones, and genetics [2]. As you get older, metabolism slows naturally, partly because most people tend to lose muscle and move less [3]. But don’t panic just yet: research shows you can counteract that slowdown by staying active, building more muscle, and maintaining a healthy diet rich in nutritious foods [4].

Your basal metabolic rate (BMR) accounts for the majority of the calories you burn each day, even when you’re resting [3]. It’s the energy your body uses just to stay alive: digesting food, circulating blood, regulating temperature, and keeping all those behind-the-scenes processes ticking over. Understanding your BMR can help you make smarter choices around food and exercise so you can maintain, lose, or gain weight in a way that feels sustainable.

What are the signs of a slow metabolism?

If your body seems to cling to every extra calorie like it’s preparing for hibernation, you might be dealing with a slow metabolism. Common signs include feeling tired even after a good night’s sleep, struggling to lose weight despite eating well, or noticing that you gain weight more easily than you used to [1]. Some people also experience dry skin, feeling cold more often, or difficulty concentrating — all signs your body might be using less energy than usual.

That said, a sluggish metabolism isn’t always the culprit. Stress, hormones, sleep quality, and even certain medications can affect how your body burns energy [2]. The key is to look at the bigger picture: your habits, your health, and your lifestyle as a whole. If you suspect your metabolism has hit the brakes, it might be time to take a closer look at what’s really going on under the hood.

Is it possible to speed up your metabolism?

Yes, but maybe not in the “eat chilli and lose five pounds overnight” way the internet might promise. While you can’t change your genetic blueprint, you can influence your metabolic rate through daily choices that help your body burn more calories and build more muscle. Think of it as teaching your body to be more efficient with energy: the right mix of movement, nutrition, and rest can make a real difference [5].

Scientific evidence shows that small, consistent habits (like eating regular meals, getting enough protein, and incorporating physical activity) can help boost metabolism naturally [5]. High-intensity interval training, strength training, and simply staying active throughout the day all help build lean muscle, which burns more calories at rest. The goal isn’t to “hack” your metabolism, but to create the kind of environment where your body thrives: well-fuelled, well-rested, and ready to burn.

10 ways to speed up your metabolism

There’s no magic button to make your body burn more calories, but science shows there are plenty of habits that can give your metabolism a healthy nudge. From eating certain foods to how often you move (and rest), these small changes can make a big difference to your energy levels, muscle mass, and weight management. Every tip here is rooted in what science actually says about how to speed up metabolism — no fad diets, no false promises.

1. Eat enough protein

Protein is your metabolism’s best friend. It takes more energy for your body to digest and absorb protein than it does fats or carbohydrates, meaning you burn more calories just by eating it [6]. A higher-protein diet also helps preserve muscle mass when you’re trying to lose weight — and since muscle burns more calories than fat, that’s a win-win. Choose foods like eggs, fish, legumes, and lean meats to keep your metabolism humming.

2. Try high-intensity interval training (HIIT)

Short bursts of intense exercise followed by brief rest periods can fire up your metabolism long after your workout ends. HIIT increases your oxygen use and pushes your body to burn extra calories for hours afterwards, even while you rest. Research shows it’s one of the most efficient ways to boost metabolism, improve fitness, and support fat loss without spending hours at the gym.

3. Add strength training to your routine

Muscle burns more calories than fat, even at rest — so building more muscle through strength training is one of the most effective ways to increase your metabolic rate [2]. Lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups helps your body break down and rebuild muscle tissue, a process that requires energy. The result? A higher metabolism and more calorie burn around the clock.

4. Stand up and move more during the day

If you spend most of your day sitting, your metabolism might be taking a nap too. Simply standing up more often, walking around between tasks, or taking the stairs instead of the lift can make a difference. Physical activity (even in small amounts) helps circulate blood, use oxygen more efficiently, and keep your body in a calorie-burning rhythm throughout the day [7].

5. Drink green tea

Green tea contains antioxidants called catechins, which have been linked to increased fat oxidation and a small boost in metabolic rate [8]. While it’s not a miracle potion, sipping green tea regularly (or matcha, if you prefer a stronger hit) can support your body’s natural calorie-burning processes. Just skip the added sugar, or you’ll cancel out its benefits.

6. Include spicy foods in your meals

That fiery kick in chilli peppers comes from capsaicin, a compound that may temporarily increase how many calories your body burns after eating. Spicy foods can also help you feel full faster, which can make it easier to manage your overall calorie intake [9]. Add a sprinkle of chilli flakes or a dash of hot sauce to your meals for a flavour boost, and a mild metabolic one too.

7. Prioritise quality sleep

Sleep isn’t lazy; it’s metabolic maintenance time. Poor sleep can throw your hunger hormones out of balance, leading to cravings and slower calorie burn. A consistent sleep routine helps regulate hormones like leptin and ghrelin, which control appetite and energy use [10]. Aim for 7–9 hours of quality rest each night to give your body the recovery it needs to repair cells, regulate metabolism, and stay energised.

8. Enjoy coffee in moderation

Caffeine can give your metabolism a temporary boost by increasing the rate at which your body burns calories [5]. A morning coffee (or two) can help improve focus and physical performance, too. Just remember, more isn’t always better.  Too much caffeine can affect your sleep and hydration levels, which both play a big role in how efficiently your body burns energy.

9. Stay hydrated

Water is essential for every metabolic process in your body, from digesting food to circulating blood and delivering oxygen to your cells [11]. Even mild dehydration can slow your metabolism down. Drinking water before meals may also help you feel full and eat fewer calories. Keep a bottle handy throughout the day to stay hydrated — your body (and skin) will thank you.

10. Don’t skip meals

Skipping meals might seem like a shortcut to weight loss, but it can actually slow your metabolism over time. When you go too long without eating, your body starts conserving energy by burning fewer calories [4]. Regular, balanced meals keep your metabolism steady and help prevent overeating later. Eat breakfast, listen to your hunger cues, and choose foods rich in protein and nutrients to keep your energy stable all day.

Sustainable ways to speed up your metabolism

At the end of the day, speeding up your metabolism isn’t about quick fixes or punishing routines; it’s about creating a body that feels energised, supported, and balanced.

If you’re ready to take a science-backed approach to weight management, the Juniper Programme offers medical support, personalised nutrition guidance, and ongoing care designed to help you lose weight sustainably — not temporarily.

It’s built on clinical research, not crash diets, helping you reset your metabolic patterns and build healthy habits that actually last. Because when it comes to your health, slow and steady really does win the (metabolic) race.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Ready to see if Juniper is right for you? You can check your eligibility here.

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