4 Simple Ways to Boost Your Metabolism

The more we learn about the body the better we get at identifying what might actually be holding us back from hitting our goals. One of the biggest complaints I hear is, “my metabolism is just slow,” but sometimes it’s what we are doing, … or not doing that can make our metabolism sluggish.  

The number of calories your body burns each day (a.k.a. your metabolism) is dependent on several factors; 

  • age

  • gender

  • muscle-to-fat ratio

  • food intake

  • activity level

If you think a slow metabolism has been holding you back from shedding those unwanted pounds lately, well—you’re in luck. Here are a couple of my favorite ways to improve your metabolism that you won’t see on a TV infomercial!

PICK UP THAT WEIGHT - Strength training

Weight lifting, and no you don’t have to be a bodybuilder, helps to build muscle. Individuals with a higher muscle-to-fat ratio are burning more calories, even when they aren’t working out. One pound of lean body tissue, burns an average of 14 calories a day, while one pound of fat only burns three. Check out Kyle House Fitness on Youtube to see some exercises to help build muscle and speed up your metabolism.


STOP, put down the chips. This is not an invitation to sit on the couch and finish a bag of cheese-poofs. Several studies show enjoying several small meals throughout the day keeps your metabolism up, meaning you end up burning more calories over time. Think of it as stoking your internal fat burning fire. You have to add a log to the fire every now and then to keep it burning strong. Focus on eating smaller portions on your three main meals (breakfast, lunch and dinner) and add a healthy snack between each one. Think about spacing each meal/snack out to around every three hours.

GRAB A CUP OF JOE - Caffeine

Not only will it perk you up it also adds fuel to that metabolism fire. But what is the best source? 

  • Coffee, the original go-to choice of people across the world. It can be inexpensive and you can find it anywhere. It will have more caffeine than tea and has B-vitamins.

  • Green tea is a popular choice. It not only has caffeine but it also has powerful antioxidants that can increase your metabolism. Studies suggest drinking two to four cups of green tea daily may encourage your body to burn 17% more calories during moderately intense exercise.

Try adding a cup before your workout and one cup just after.  Have a third after you finish lunch. The additional liquid will help you feel fuller since you’ll be having smaller portion meals.


Dehydration can wreak havoc on your beloved metabolism. To keep your metabolism at full throttle, drink at least half your current body weight in ounces. So if you weigh 140 lbs, drink 70 ounces of water (this does not include your tea or coffee) each day. If you workout that day you’ll need to add in an additional glass of water (eight ounces) for every 15-20 min. So if you are going to do a 30 min workout be sure to drink at least 16 ounces of water throughout your workout.

Which of these metabolism-boosting ideas are you planning to try? (And which ones are you already doing?) Tell us in the comments!