Metabolism, Nutrition for Life

7 Easy Ways to Boost Your Metabolism

7 Easy Ways to Boost Your Metabolism

Metabolism is how the body uses the fuel you consume and manages its energy. Understanding Metabolism plays a key part in improving health. Before you assume you are destined to have a slow or sluggish metabolism, there are easy ways to boost your metabolism if you are willing to give them a go!

A quick biology lesson 

Metabolism is not an actual organ it is a whole network of chemical reactions that keep our body’s cells alive and functioning.

Metabolism is constantly occurring in our bodies.

Metabolism is also driving energy expenditure all the time!


Slow Metabolism and Rest Metabolic Rate 

Your metabolism can be thought of the way your body burns calories (energy), our body at rest requires a certain number of kilojoules to function, this is known as your resting metabolic rate (RMR). Consequently, if you have a slow metabolism you will burn fewer calories at rest, and may gain weight more easily. If you are someone with a fast metabolism then you will have a larger RMR compared to someone with a slow metabolism, meaning you can eat more kilojoules without gaining weight.

Why do some people have a slower metabolism? A lot can be put down to genetics, which is why you will often find people in the same family with similar body type “genes”. Several other factors can impact the efficiency of your metabolism such as age, gender, body composition, and poor diet choices. Largely, lifestyle factors will determine how your metabolism plays out and by improving your health you can boost your metabolism.

Symptoms of a slow metabolism;

Please note: These symptoms are indicative only, for a thorough assessment please seek professional advice. 

  • Weight gain
  • Inflammation
  • Calcium deficiency
  • Persistent fatigue
  • Dry skin
  • Feeling cold
  • Headaches
  • Feeling anxious
  • Sleeping issues
  • Digestive issues
  • Hormonal imbalance
  • Thyroid problems
  • Diabetes

Here are 7 easy ways to boost your metabolism.

1. Clean up your diet

There is no doubt that nutrition high in glucose (too many carbohydrates) creates an inefficiency with energy production, increased risk of stored body fat and messes with your appetite, meaning, you will feel hungry more often. Look at cleaning up your diet to include a healthy balance of carbohydrates from real food sources, adequate protein and add fats to your meals in moderation.

2. Drink more water

This may sound basic, but water intake is vital to your body performing at an optimal level. We know that water consumption will support hydration, improved nutrient absorption from foods eaten and better gut health. Ditching sugary drinks for just water will also help to reduce inflammation and aide in weight loss, which are all positive for your metabolism.

3.  Try some exercise
4. Increase your muscle mass
Did you know, muscle is more metabolically active than fat. So it makes sense that to increase your metabolism you should consider ways to increase muscle tone and mass. You could even start with simple ways like taking those stairs instead of using the lift. Of course we don’t want you to injure yourself so seek professional guidance before embarking on a muscle building regime.
5.  Don’t sit down for too long!

Long periods of sitting burn less energy, not to mention inhibit blood flow around the body. Try to move around more, break sitting down for too long by standing up, stretching or go for short walks more frequently. These are easy and simple ways to fire up your metabolism on a daily basis.

6. Improve your gut health

A healthy gut helps to create a better environment for your metabolism, because it supports digestion, nutrient absorption and how energetic you feel. You can improve your gut health by eating healthier, including good gut bacteria promoting foods such as pre and pro-biotics and getting enough sleep, sun and exercise.

7. Have your metabolism function investigated

Its all well and good to assume a poor functioning metabolism and certainly if you suspect yours could be improved, you may not know where to start. It is very common for there to be one or more factors at play which could inhibit the performance of your metabolism. We would encourage as first steps to have a thorough assessment by your GP, seek some pathology information and of course reach of your professional dietary support and advice. You may even consider a metabolic function assessment.


Information Sources


Sleep debt on metabolism function


Calcium and fat metabolism


Fat digestion and storage and gut health

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