You’ve probably heard someone say, “I just have a slow metabolism.” But is that really true? While metabolism varies slightly between individuals, the idea of being doomed by your metabolic rate is one of the biggest fat-loss myths out there.
What really matters is what you do to influence your metabolism—and the good news is, you have a lot more control than you think. In this post, we’ll break down 10 science-backed ways to increase your metabolism—naturally, sustainably, and without gimmicks.
1. Increase Your NEAT (Non-Exercise Activity Thermogenesis)
NEAT is one of the most overlooked drivers of daily calorie burn. It includes all your movement outside of formal exercise—walking, cleaning, standing, fidgeting, taking the stairs, etc. The difference between a high-NEAT day and a low-NEAT day can be hundreds of calories (1).
Takeaway: Move more throughout your day, even outside of the gym. Small actions add up.
2. Prioritize Protein at Every Meal
Protein has the highest thermic effect of food (TEF), meaning it takes more energy to digest and process. It also preserves lean muscle and reduces appetite (2). Simply increasing your protein intake can slightly raise your daily calorie burn.
Takeaway: Protein helps you build muscle and burn more calories just by eating.
3. Strength Train Regularly
Muscle is metabolically active tissue. The more muscle you have, the more calories you burn at rest. Lifting weights also creates a longer-lasting post-workout metabolic boost known as EPOC (Excess Post-Exercise Oxygen Consumption) (3).
Takeaway: Building and maintaining muscle is one of the most effective ways to raise your metabolism over time.
4. Don’t Skip Cardio—Use It Strategically
Cardio increases daily calorie burn and improves cardiovascular fitness. High-intensity intervals (HIIT) can elevate metabolism even after your workout ends, while steady-state cardio helps you accumulate more active energy expenditure (4).
Takeaway: Combine strength training with smart cardio to maximize metabolic output.
5. Stay Consistent with Movement (Exercise + Daily Life)
Your active energy expenditure (voluntary movement + NEAT + exercise) is the biggest part of your metabolism you control. Some people burn 200 extra calories per day through movement. Others? Up to 1,000 or more. The difference often comes down to how active they are—not genetics.
Takeaway: Don’t underestimate how much voluntary movement can drive fat loss.
6. Eat Enough Fiber
High-fiber foods slow digestion, regulate blood sugar, and help with satiety. Soluble fiber in particular supports gut health, which is increasingly linked to metabolic function and energy balance (5).
Takeaway: A fiber-rich diet supports appetite control, gut health, and metabolic efficiency.
7. Improve Sleep Quality
Lack of sleep disrupts hunger hormones (ghrelin and leptin), increases cravings, and lowers resting metabolic rate (6). Poor sleep also reduces motivation to move and train.
Takeaway: Get at least 7–9 hours of quality sleep to keep your metabolism functioning at its best.
8. Manage Stress and Cortisol
Chronic stress can lead to elevated cortisol, which may suppress metabolic rate and increase fat storage—especially around the midsection (7). It also impacts sleep, recovery, and appetite.
Takeaway: Stress management isn’t just good for your mind—it’s key for your metabolism.
9. Consider Safe, Science-Backed Supplements
Caffeine, green tea extract, and creatine monohydrate have been shown to modestly boost metabolism or support lean mass maintenance. These won’t replace training and nutrition—but they can enhance your efforts when used wisely (8).
Takeaway: Some supplements can complement your fat-loss plan—just don’t rely on them alone.
10. Use Recovery Tools Like Sauna and Cold Therapy (Optional)
Saunas can increase heart rate, circulation, and post-session energy expenditure. Cold exposure may increase brown fat activation, which burns calories to generate heat (9)(10). While not magic, they’re supportive tools when used as part of a complete strategy.
Takeaway: Advanced recovery methods can give your metabolism a small edge, especially when paired with a solid training plan.
✏︎ The Bottom Line
You’re not stuck with a “slow” metabolism. In most cases, it’s a matter of activity levels, lifestyle habits, and how you train and eat. The real secret? Staying consistent with the things that matter: movement, muscle, sleep, stress, and smart fueling.
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Scientific References
- Villablanca, Pedro A et al. “Nonexercise activity thermogenesis in obesity management.” Mayo Clinic proceedings vol. 90,4 (2015): 509-19. doi:10.1016/j.mayocp.2015.02.001. https://pubmed.ncbi.nlm.nih.gov/25841254/
- Treyzon, Leo et al. “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass.” Nutrition journal vol. 7 23. 27 Aug. 2008, doi:10.1186/1475-2891-7-23. https://pubmed.ncbi.nlm.nih.gov/18752682/
- Schoenfeld, Brad J. “Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design.” Journal of strength and conditioning research vol. 27,6 (2013): 1720-30. doi:10.1519/JSC.0b013e31828ddd53. https://pubmed.ncbi.nlm.nih.gov/23442269/
- Tucker, Wesley J et al. “Excess Postexercise Oxygen Consumption After High-Intensity and Sprint Interval Exercise, and Continuous Steady-State Exercise.” Journal of strength and conditioning research vol. 30,11 (2016): 3090-3097. doi:10.1519/JSC.0000000000001399. https://pubmed.ncbi.nlm.nih.gov/26950358/
- Barber, Claudia et al. “Effect of Resistant Dextrin on Intestinal Gas Homeostasis and Microbiota.” Nutrients vol. 14,21 4611. 2 Nov. 2022, doi:10.3390/nu14214611. https://pubmed.ncbi.nlm.nih.gov/36364873/
- Benedict, Christian et al. “Acute sleep deprivation reduces energy expenditure in healthy men.” The American journal of clinical nutrition vol. 93,6 (2011): 1229-36. doi:10.3945/ajcn.110.006460. https://pubmed.ncbi.nlm.nih.gov/21471283/
- Tamashiro, K L et al. “Chronic stress, metabolism, and metabolic syndrome.” Stress (Amsterdam, Netherlands) vol. 14,5 (2011): 468-74. doi:10.3109/10253890.2011.606341. https://pubmed.ncbi.nlm.nih.gov/21848434/
- Delpino, Felipe M et al. “Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.” Nutrition (Burbank, Los Angeles County, Calif.)vol. 103-104 (2022): 111791. doi:10.1016/j.nut.2022.111791. https://pubmed.ncbi.nlm.nih.gov/35986981/
- Laukkanen, Tanjaniina et al. “Association between sauna bathing and fatal cardiovascular and all-cause mortality events.” JAMA internal medicine vol. 175,4 (2015): 542-8. doi:10.1001/jamainternmed.2014.8187. https://pubmed.ncbi.nlm.nih.gov/25705824/
- Hanssen, Mark J W et al. “Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus.” Nature medicine vol. 21,8 (2015): 863-5. doi:10.1038/nm.3891. https://pubmed.ncbi.nlm.nih.gov/26147760/
