7 Easiest and Natural Ways to Boost Metabolism
Stomach is directly associated with human health. So it can be say that a healthy person and his healthy lifestyle are related to his stomach. The act of converting food into energy or its “Metabolism”.
Yes, whose metabolism will fast and good is always fit and can digest heavy food easily. But, on the other hand, if one’s metabolism is slow, his food will be slowly digest.
However, it can be say that the metabolism has to be fast to reduce obesity. For this, people adopt a number of tactics, many of which succeed and many fail.
So, today, we are going to tell you some natural ways through which you can boost up your metabolism. But before that, you also need to know what happens to the metabolism and how it works.
What is Metabolism?
Metabolism denotes to all chemical processes in your body. So your body needs more calories if you have faster metabolism.
Metabolism is the reason why some people can eat too much without losing weight, while others need to burn fat. The speed of your metabolism is commonly termed as metabolic rate. This is the number of calories you burn in a given time, also known as calorie consumption.
If one’s metabolism is not cured, it causes many diseases, such as weight gain, anxiety, depression, affect heart rate, swelling of joints, weakening of the muscles, high cholesterol and fatigue etc.
Metabolism is a chemical process of the body which is directly correlated with weight loss, depression, heart issues and several other health issues.
Types of Metabolic Rates.
There are mainly two types of metabolic rates;
- Basal Metabolic Rate (BMR).
- Resting Metabolic Rate (RMR).
Basal Metabolic Rate (BMR).
It is your metabolic rate at the time of sleep or rest. This is the minimum metabolic rate required to keep your lungs breathing, pumping the heart, keeping the brain active and keeping the body warm.
Click here to know your BMR.
Resting Metabolic Rate (RMR).
The minimum metabolic rate required to keep you alive and work while relaxing is called the resting metabolic rate. It is up to 50-75 per cent of the total calorie consumption expenditure.
What is Thermic Effect of Food (TEF)?
Calories are burned while digesting and processing food in your body is called the thermic effect of food. TEF usually accounts of about 10% of your total energy spending.
What is Thermic Effect of Exercise (TEE)?
Calories or energy burned during exercise are called the thermic effects of exercise.
What is Non-Exercise Activity Thermogenesis (NEAT)?
The calorie burn for activities other than exercise is called non-exercise activity thermogenesis. Such as standing, sitting, walking and position-sharing etc.
Now, let’s see how you can boost up your metabolism in natural ways.
What are the Easiest and Natural Ways to Boost Metabolism?
- Keep the body active.
- High Intensity Workouts.
- Strength Training.
- Eat Protein Rich Foods.
- Caffeine beverage.
- Adequate sleep.
Keep the Body Active.
Every moment in your body needs calories, so the more active you are the faster your metabolism will be. Even in very common activity such as standing, walking or doing household chores, calories are burned. This increase in metabolic rate is technically known as non-exercise activity thermogenesis (NEAT).
If you have a desk job, you can increase the number of calories by 16% using standing desk. A study on 10 people revealed that an additional 174 calories were burned as compared to the person sitting in one afternoon.(1)
Even non-potent activity like typing can increase your metabolic rate by 8% compared to doing nothing.
How Can You Be Active?
- Try to stay standing.
- Do household chores.
- Get down the stairs.
- Calorie free chewing gum.
High Intensity Workouts.
The most effective forms of exercise are high intensity workouts, also known as high-intensity interval workouts (HIIT).
This is another very good way to accelerate your metabolic rate. In addition to the direct effects of exercise, the strength workout also helps in the growth of the muscle mass.
You should know that the amount of your muscle is directly associated with your metabolic rate, meaning your metabolism can be as fast as your body. Instead of fat loss, the calorie burn process becomes high and your metabolism becomes fast.
According to a study, those who trained 11 minutes a day and three times a week, 6 months later, their resting metabolic rate increased by 7.4 per cent and they burn 125 extra calories.(2)
With growing age, the muscles start to loss and the metabolic rate decreases, but daily exercise can partially affect it.
Eat Protein Rich Foods.
Protein rich food increases the body’s metabolism. Its intake also makes your stomach full, so that you don’t eat too much. Protein can increase or decrease your metabolic rate by 20-30 per cent.
It can help you in weight loss or weight gain. For this, you can eat milk, yogurt, whey proteins, chicken, mutton, eggs and cheese etc.
It is not difficult to temporarily increase your metabolic rate, it can be enough to jog or drink a glass of cold water.
Studies proved that drinking water can burn more calorie as water induced thermogenesis. Drinking cold water may prove to be better than hot water. Because the body heats the water according to its temperature and then it will be absorbed.(3)
Along with normal water, you can get good results even if you take caffeinated beverages or drinks such as green tea and coffee. According to a study, the metabolic rate of caffeinated beverages or drinks had risen to 3-11 per cent.(4)
Low sleep is not as dangerous for you, but it increases your weight gain and may reduce your metabolic rate. According to a study, people who slept just 4 hours a night had reduced their metabolic rate by 2.6 per cent in time.(5)
So, now you may have understood how you can boost up your metabolism in a natural ways. Nevertheless, one thing to remember is that every person has different fingerprints, so every human’s metabolism is also different. Someone have fast, someone have slow.
Therefore, do not discourage by seeing the front body, but you can also adopt these methods to fast it, as well as consult your doctor.
1. V. A Pedro, A. R Jorge, M. Farouk, H. R David, W. R Scott Wright, L. A James; Mayo Clin Proc
. 2015 Apr;90(4):509-19. doi: 10.1016/j.mayocp.2015.02.001; Nonexercise activity thermogenesis in obesity management; Retrieved from
2. K. P Erik, D. E Joseph, S. K Bryan, H. Jeff, L. D James, B. W. Bruce, J. J Dennis, and W. A Richard; Med Sci Sports Exerc. 2009 May; 41(5): 1122–1129. doi: 10.1249/MSS.0b013e318193c64e; Minimal resistance training improves daily energy expenditure and fat oxidation; Retrieved from
3. V. A Vinu and J. S Anjali; J Clin Diagn Res. 2013 Sep; 7(9): 1894–1896. Published online 2013 Sep 10. doi: 10.7860/JCDR/2013/5862.3344; Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects; Retrieved from
4. T. L. Jennifer, B. Christophe, L. E Steven, C. D Jason, W. A Joslyn, and M. A Miriam; Front Psychiatry. 2017; 8: 80. Published online 2017 May 26. doi: 10.3389/fpsyt.2017.00080; The Safety of Ingested Caffeine: A Comprehensive Review; Retrieved from
5. S. Sunil and K. Mani; Int J Endocrinol. 2010; 2010: 270832. Published online 2010 Aug 2. doi: 10.1155/2010/270832; Sleep and Metabolism: An Overview; Retrieved from