Ways to Increase Metabolism

Here are effective ways to increase metabolism for weight loss.

These fat-burning methods can literally transform your body. The higher your metabolic rate, the faster you'll lose body fat.

If you are tired of being tired, if you are tired of being too heavy, then you are ripe for a change.

The first critical step is to make a commitment to do what it takes to achieve weight loss that lasts. If you stay at a higher metabolic rate, you will achieve it.

So, to cure weight gain, or to cure or avoid obesity, increase your metabolic rate. We show you how.

Since it's more difficult to sustain weight loss than it is to lose weight initially, it's also important to keep your metabolic rate high once you hit your percentage of body fat target.

So, let's find out more.

First, what exactly is your metabolism?

Your metabolism is all those chemical processes in your body that result in energy production. We do not here consider unnatural or unhealthful ways to increase metabolism. The ways to recommended here are not only natural but also healthful.

Furthermore, they are effective. They have worked for many others, and they will work for you. Changing habits isn't easy. If you are an adult, you undoubtedly realize that already.

However, if you use the free psychological and spiritual tools we provide at this website, you will find it as easy as possible. If you want to look at them later, you will find the Psychology and Meditation sections of our website listed on our site map/index

So, what should you do to boost metabolism for fat loss?

Here's how.

Dietary ways to increase metabolism

This is about how to eat well.

Consume only foods that speed metabolism.

Not surprisingly, some foods work well to boost metabolism and some do not. Avoid eating the ones that don’t; eat only the ones that do.

Which foods should we eat and which should we avoid?

For the answer, see our 'Foods that Speed Metabolism' page. [Its link awaits you near the bottom of this page.]

The feeding frequency to increase metabolism

Here are the guidelines:

  • Eat more frequently than most people, about once every 3 to 5 waking hours.
  • Never go more than 5 waking hours (and 4 may be better) without a meal that has plenty of high quality protein -- preferably from natural sources. 'Plenty' means consume the same number of grams of protein daily as your lean body weight in pounds. (So if you are 200 pounds at 25% body fat, consume at least 150 grams of protein daily and spread that consumption over your 4 to 6 meals.)
  • Drink plenty of water—at least 2 or 3 quarts daily.
  • If you have not been eating this way, eat this way for just one week and notice how much better you feel!

If you have a mid-morning, mid-afternoon, and bedtime snack in addition to breakfast, lunch, and dinner, you are already eating six times daily. If you aren’t, it’s not difficult to eat 4 to 6 times daily with a bit of planning.

Just by itself, this is one of the best ways to increase metabolism.

Why does it work?

It’s because, in terms of its "thermic effect," protein has twice the power as either of the other two macronutrients, namely, fats or carbohydrates.

Your body has to work much harder to digest proteins than to digest fats or carbs, which means that it will use many more calories in the process of digestion and absorption than otherwise.

Furthermore, eating sufficient protein frequently will keep you in a positive nitrogen balance, which indicates that your body is building lean muscle tissue.

This is very important, since muscle is your metabolic furnace that will increase the energy your body uses 24 hours a day. Building more muscle [see below] is the best of the ways to increase metabolism.

In addition, it’s psychologically easier to eat more frequently than less frequently. If you’ve been waiting too long between feedings, you’ll quickly begin to feel better.

By keeping your carb intake low, you’ll avoid blood sugar swings.

It’s important to drink plenty of clean water. Among other things, this will help your body process the protein. We suggest drinking at least 2 quarts daily and at least 3 quarts if you are exercising hard or doing a lot of physical work.

It's best to avoid other liquids, especially those that contain calories.

Create a metabolic furnace to increase metabolism

This is about how to create your own metabolic furnace.

It’s helpful to categorize physical exercise into different kinds, the kind that increases metabolism and the kind that does not.

There are two kinds of physical exercise that are not ways to increase metabolism, namely, stretching and balance exercises.

(However, we recommend that everyone do some stretching exercises twice weekly after either fitness or strength training.

If you are over 50, we recommend doing balance exercises twice weekly whenever you feel like it.)

The two kinds of physical exercise that are both important ways to increase metabolism are fitness training (cardio) and strength training.

Strength training increases lean muscle and lean muscle is your metabolic furnace. Hence, we recommend that you do a strength training workout about twice a week. Proper strength training will fire up your metabolic furnace and burn calories 24 hours a day. Young or old, male or female, everyone can lose body fat by increasing lean muscle.

You are never too old to begin. For more information, go to the relevant pages for our free strength training and weightlifting programs. We are proud of them. Especially if you are a beginner, they provide a solid orientation. You will find the direct links to our strength/weight training pages listed on our site map/index.

Cardio ways to increase metabolism: First, mild cardio

Cardio exercise is either mild or intense.

Both kinds increase metabolism because they cause you to burn more calories both during and, for a while, after exercising.

Brisk walking burns fat maximally at about 60 to 65% of your maximum heart rate. Up to 55% of the calories burned will come from fat after about 20 minutes (depending upon your fitness level).

So it's best to walk for at least 30 or 45 minutes. Since the injury rate spikes, it's best not to walk for more than 60 minutes. Walking before your first meal of the day accelerates fat burning from walking.

For more information, and for our free Walking for Weight Loss Plans (one easier plan, one harder plan), visit the walking for weight loss pages of our website. You will find the direct links to those pages listed on our site map/index.

Some people hate any kind of exercise. They may ask, "Is it possible to eat in certain ways to increase metabolism without doing any exercise?"

Yes. If you eat well, that's perfectly possible. Just follow the eating recommendations on this website. So, even if you are unable or unwilling to exercise, there's good reason to be optimistic.

If, though, you are willing to walk (even if you don't initially enjoy it), that -- combined with eating well, of course -- is sufficient reason to be very optimistic.

Because brisk walking has psychological as well as physiological benefits, even if you don't like regularly doing it initially, don't be surprised if you come to look forward to it!

The best fat-burning exercise alternative, however, is not mild fitness exercise like brisk walking. It's reserved for those who enjoy exercise or for those who are willing to do it.

There are two problems with brisk walking or any kind of mild fitness exercise.

First, it takes quite a bit of time.

Second, because it is very good at burning fat while exercising, what you are doing is training your body to store fat for you next exercise session!

(If you have tried walking to lose weight and it hasn't worked, that probably explains it.)

So, in addition to eating well, the best ways to increase metabolism are strength training and intense fitness exercise (namely, GXP, HIIT, or PACE).

The cardio ways: Second, intense cardio

If mild fitness exercises are the best ways to increase metabolism during exercise, why are strength training and intense fitness exercise the best ways to increase metabolism using exercise?

It's because they both produce more fat burning after exercising. That's important because we spend a lot more time not doing exercise than doing exercise.

Since both strength training and intense fitness training are more intense than mild fitness training, they must take less time.

Ideally, we recommend two strength training sessions each week. Each session should take about 30 or 40 minutes.

We recommend either two or three intense fitness workouts weekly. Even including warm-ups and cool-downs, they only take about 10 to 20 minutes each.

That's less than 2 hours of exercise weekly. If you are willing to do that as well as to eat well, there's every reason to be wildly optimistic about your chances of achieving lasting weight loss!

That's especially true if you also throw in just one brisk walk of 30 to 60 minutes once weekly.

We mentioned above how to find out exactly how to do strength training. What about learning how to do intense fitness exercise? Just click here:

If you are not already doing intense fitness exercise and want to begin, we recommend GXP rather than HIIT. To learn exactly how to do GXP [Graded Exercise Protocol], go here:

You may or may not do any intense cardio. If you do it, it must be brief and infrequent, no more than three times weekly. For more information, visit this section of our website:

To the intense cardio exercise page.

If you use GXP, once you are able to do a 3 minute work period of GXP, please don't stop there! Go on and, progressing slowly but steadily, build up until you are doing 5 and eventually 10 minutes.

If you then want to switch to HIIT or PACE, go right ahead. Because it's so effective, they seem very popular. They are many ways to do them, and, although we don't offer page on them, just do a search for it online and you'll quickly find many alternatives.

There you have it: eating well, walking, and strength training combined with intense cardio are the very best ways to boost metabolism naturally.

If you follow our suggestions about them (along with any special instructions your physician may have, of course), you will be able to use them all until your dotage. Doing them as we suggest is doing them in a safe, sustainable way.

If you use these best natural ways to boost metabolism, you, too, may enjoy lasting weight loss.

Recommended books for ways to increase metabolism

If you want to gain more control to improve your weight loss and eating habits, the following books are highly recommended.

EATING: These are our top book suggestions:



  • Bradford, HOW TO EAT LESS -- EASILY!

  • Bennett & Sinatra, SUGAR SHOCK!



The above books are in stock at Amazon.com (for the USA) and Amazon.co.uk (for the UK)

Eating correctly is the best of all the ways to increase metabolism.


EXERCISE: These are our top book suggestions for exercising well:


  • A. Sears, P.A.C.E.

  • Lauren & Clark, YOU ARE YOUR OWN GYM


Again, the exercise books are in stock at Amazon.com (for the USA) and Amazon.co.uk (for the UK)

Web pages related to ways to increase metabolism

See the following page of our website to take you further:

Foods that Speed Up Metabolism

› Additional Ways

If you are looking for more about the ways to increase metabolism, you can search our website or the World Wide Web.


Video: Ways to Increase Your Metabolism - Brutal 30 min HIIT workout

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