18 tips to speed up metabolism

Javier Colomer 8 min. of reading Well-being habits Leave a comment

Many people blame having a slow metabolism for the difficulty in losing weight. To some extent, speeding up metabolism is super important, but at the same time, it’s not that easy to achieve. You need to be pretty meticulous in your daily actions, because that’s where boosting metabolism lies, and therefore, increasing calorie burn.

Boost your NEAT

The term NEAT (“Non Exercise Activity Thermogenesis”) which has been mentioned before on this blog, relates any (daily) action with energy expenditure that doesn’t come from physical exercise: getting up, walking, cleaning the car, taking out the trash…

So you know, one of the key points to ramp up your metabolism is movement!

Increase calorie burn

Try going walking to places: cut down on car use; if you take the bus or metro, get off a stop earlier; ride your bike to work; skip the elevator, use your legs and take the stairs…

If you can, leave the car at home and bike to work

Avoid extreme diets

Low-calorie diets over a long period lower your basal metabolism and raise cortisol. Losing weight isn’t just about cutting calories and that’s it. Don’t know how? check out the guide to crush fat.

Even if your goal is definition, keeping a calorie deficit for a long time will have some consequences on your metabolism

Do strength routines

Keeping metabolism revved up is linked to the amount of muscle mass. For losing fat while keeping muscle, training stimulus tells your body that those muscles are still “needed”.

Not sure which routine to use? Start with a strength mesocycle.

Cut down on long cardio

If you think long cardio sessions are perfect for boosting metabolism, I’ve got bad news… Medium-intensity cardio has benefits, but when it comes to metabolism, they tend to decrease due to our adaptation capacity.

The best option is to alternate sessions of different types of cardio

Go for HIIT

HIIT has a huge impact on metabolism in a short time. Plus, it’s way more fun. That said, it requires a somewhat advanced training level and experience to do it really well.

Doing HIIT intervals after weights is a fantastic way to boost metabolism. For example, on the “Assault Bike,” I guarantee you’ll skyrocket your metabolism…

Don’t sit for too long

Sitting for long periods isn’t great, both because you’re resting and because it works against your muscles (tightening…). Take short breaks every now and then, and use them to stretch, or even do push-ups or squats.

It’s recommended to take breaks to avoid aches

Work standing up

There are desks called “Standing Desks” designed so you can work standing. Obviously, you don’t have to stand all day. There’s even a more 'powerful' version.

You can alternate between sitting and standing periods

Use the “Pomodoro” technique

This technique involves taking 5-minute breaks every 25 minutes of work. They help clear your mind from the task at hand, improve blood flow, and keep you motivated to get back at it.

Pomodoro method to boost your performance

Try different postures

Holding a certain posture burns calories. Instead of being “slouched” on the couch, sit with proper support points. Some days, you can even eat on the floor or watch TV from that position.

You can adopt this habit for some meals, like breakfast

Increase protein intake

Digesting protein requires a big calorie burn compared to carbs and fats (food-induced thermogenesis). So try to meet your daily protein needs and support your metabolism.

Have a protein shake after training

Use spicy spices

Also, you can make your dishes way tastier by adding certain spices, especially spicy ones: chili peppers, jalapeños, cayenne, black pepper… They have a strong thermogenic effect.

Spicy spices help boost metabolism

Use thermogenics

In fact, many thermogenic supplements are based on these extracts, like capsaicin. They raise body temperature and promote calorie burn, even at rest.

Activate brown fat

To burn calories through cold-induced thermogenesis: don’t be afraid of the cold, on the contrary, you can benefit from it. The body keeps your temperature from dropping. Try “getting cold” with cold showers, lowering the heating, or stepping out on the balcony in tank tops…

No need to stay long…

Don’t forget your tea

Tea has various benefits for our body, and also for our metabolic rate. It contains substances and active compounds with antioxidant power and others with “fat-burning effect” (EGCG). You can consume it as infusions or as a supplement before training.

Don’t cut carbs

Carbs give us energy to maximize the most powerful activities that burn the most calories. Many people still think that just by cutting carbs, especially at certain times of the day…

That said, go for quality carbs

Improve your body composition

Try to keep a low body fat percentage, and for that: eat real food, unprocessed foods, and adjust your calories according to your goal.

How many calories do you need per day?

Eat fats

Fats play an essential role at the hormonal level. Choose the best sources, containing essential fatty acids Omega-3 (salmon, walnuts…) or olive oil.

Both olive oil and coconut oil are easy to add to any recipe

Try coconut oil

It contains medium-chain triglycerides or MCTs, a type of fat that our body metabolizes instead of storing in fat tissue. It also improves sports performance and fat loss.

Conclusions

During work hours, at home, when cooking, of course, at the gym, or simply during activities on the street, you can get more benefits by applying ideas to boost metabolism and burn more calories.