8 Evidence-Based Ways to Boost Your Metabolism

Ever feel like no matter how carefully you eat or how much you exercise, the scale just won’t budge? You’re not alone. Our metabolism—the process by which our bodies convert food into energy—varies from person to person and can change with age, activity level, and even genetics.

Your basal metabolic rate (BMR), the calories your body burns at rest, accounts for roughly 60–75% of your daily energy expenditure. This means even small changes in metabolism can have a big impact on energy levels, weight management, and overall health. Fortunately, there are practical, science-backed strategies to keep your metabolism firing efficiently.

Here’s how to do it.

1. Prioritise Protein at Every Meal

Protein has the highest thermic effect of food (TEF), meaning it requires more energy to digest than carbohydrates or fats—roughly 20–30% of its calories. Protein also helps preserve muscle during weight loss, which is key since muscle tissue burns more calories than fat at rest.

Practical Tip: Include eggs, chicken, legumes, or Greek yoghurt at every meal to support both satiety and metabolism.

2. Incorporate High-Intensity Workouts (HIIT)

Short bursts of high-intensity exercise elevate calorie burn after exercise—a phenomenon known as excess post-exercise oxygen consumption (EPOC). Studies suggest HIIT can be more effective at boosting metabolic rate than steady-state cardio, particularly when combined with strength training.

Practical Tip: Alternate between 30–60 seconds of sprinting or cycling and light recovery periods for 15–20 minutes.

3. Strength Training Builds a Metabolic Advantage

Muscle is metabolically active. Resistance training preserves lean mass and helps counter the natural metabolic slowdown that occurs with age or calorie restriction. Even small gains in muscle can increase the number of calories your body burns at rest.

Tip: Incorporate 2–3 resistance training sessions per week targeting major muscle groups.

4. Move More, Sit Less

Sedentary behaviour slows metabolism and increases cardiometabolic risk. Research shows that breaking up long periods of sitting with walking or standing can improve insulin sensitivity, blood sugar levels, and calorie expenditure.

Tip: Use a standing desk, schedule short walking breaks, or take calls while pacing.

5. Green and Oolong Tea

These teas contain compounds that may improve fat oxidation and influence the gut microbiome, supporting energy metabolism. While research is mixed, some studies suggest they can enhance calorie burning slightly when combined with regular activity.

Tip: Drink 1–2 cups a day as part of a balanced routine.

6. Spice Up Your Meals

Capsaicin, found in chilli peppers, may temporarily increase calorie burning. While modest—about 10 extra calories per meal—the effect can accumulate over time.

Tip: Add chilli, cayenne, or hot sauce to your meals if you enjoy spicy flavours.

7. Prioritise Sleep for Metabolic Health

Sleep deprivation disrupts ghrelin and leptin, the hormones that regulate hunger and fullness, and may slightly reduce fat metabolism. Chronic lack of sleep is linked to higher rates of obesity and insulin resistance.

Tip: Aim for 7–9 hours of quality sleep each night to support energy and metabolic balance.

8. Enjoy Caffeine in Moderation

Caffeine stimulates the nervous system, increasing fat mobilisation for energy. Its effect varies by activity level and tolerance, but it can temporarily enhance calorie burning.

Tip: Drink coffee or tea earlier in the day to avoid disrupting sleep.

Support Your Metabolism with USANA Metabolism+

For those looking to complement lifestyle strategies, USANA Metabolism+ supports healthy metabolic function, lean muscle retention, and energy production.

The USANA Difference

Metabolism+ helps your body burn stored fat for energy, maintain blood sugar within a healthy range, and support lean body mass—giving you an edge in reaching your health and fitness goals.

The Bottom Line

Metabolism isn’t fixed. By eating protein-rich meals, strength and high-intensity training, moving regularly, getting quality sleep, and supporting your body with USANA Metabolism+, you can optimise your energy, weight management, and overall vitality.

Ready to take the next step? Book your free health goals assessment today and get personalised guidance on boosting your metabolism and reaching your wellness goals!

References:

West, H. (2024, January 11). 8 Tips to Speed Up Your Metabolism and Your FAQ Answered. Healthline.