Your metabolism affects how efficiently your body turns food into energy—impacting everything from your weight to your energy levels. Get ready to unlock your inner power and feel your best by discovering the top natural ways to rev up your metabolism!


1. Drink Enough Water

Drinking enough water throughout the day helps boost metabolism and burn more calories. Drinking around 500 ml of water can increase your metabolic rate by up to 30%. 1


2. Add More Protein to Your Meals

Your metabolism increases when you eat, digest, and store food—a process called the thermic effect of food (TEF). Protein has a much higher TEF compared to fats and carbs, as your body uses more energy to digest it. In fact, protein uses about 20–30% of its energy in digestion compared to 5–10% for carbs and 0–3% for fats. 2

So, eating high-protein foods like meat, eggs, fish, and nuts can help increase your metabolism and burn more calories. 2


3. Move More!

Incorporate physical activity into your daily routine—it naturally raises your metabolism and helps burn more calories. For example, try jogging for one minute, then walking for two minutes. Repeat this cycle for 20–30 minutes a day, and you’ll notice the difference! 3

Don’t underestimate the power of small lifestyle tweaks—take the stairs instead of the elevator, park farther away, or do some gardening or housework. Every bit of movement counts! 3


4. Do Resistance Training

Muscle-building exercises, like weightlifting, are vital because increased muscle mass raises your resting metabolic rate (RMR)—meaning your body burns more calories even while resting. 4


5. Try Chili Peppers

Chili peppers contain capsaicin, a compound that slightly raises your body temperature, resulting in a temporary boost in metabolism and more calorie burn. Don’t overlook ginger, turmeric, or black pepper either—they also have thermogenic properties that may benefit your metabolism. Remember, moderation is key! 5


6. Fuel Your Body Wisely

  • Avoid extreme diets. Stick to a balanced, nutritious plan.
  • Choose whole, unprocessed foods rich in protein, fiber, and healthy fats.
  • Don’t skip meals! Eating small, regular meals keeps your metabolism active and prevents “starvation mode.”
  • Aim for 2–3 fixed meals per day.

Important: Severely restricting calories may actually slow your metabolism, contrary to what many people believe. 4


7. Get Enough Sleep

While getting enough sleep won’t directly increase your metabolic rate, sleep deprivation raises stress hormones like cortisol, which can negatively impact metabolism. Aim for 7–8 hours of quality sleep each night. Build a calming bedtime routine, reduce screen time, and create a sleep-friendly environment. 4


8. Drink Green Tea

Green tea and oolong tea contain metabolism-boosting compounds like caffeine and catechins. They may also support weight loss by positively influencing gut microbiota and how your body breaks down fat. 4 6


9. Drink Coffee

Consuming caffeine in moderation can increase metabolic rate and help burn more calories, making it a helpful tool for weight management. 7


10. Avoid Prolonged Sitting

Standing up or walking periodically during the day can help with weight management, reduce waist circumference, and lower your blood pressure, triglycerides, and cholesterol, according to a 2018 review. 8

If you work at a desk, break up sitting with short walks or standing intervals to keep your metabolism active.




Discover the Key to Fitness & Wellness!

Visit Hemya Diet Center at Al-Ahli Hospital to gain comprehensive, personalized insights into your metabolism and calorie-burning potential. Our qualified team of nutrition experts and consultants is here to help you reach your health goals with tailored guidance and support.




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