How to Get a Fast Metabolism Permanently (10 Useful Tips)

Following a consistent meal pattern is vital for good health and can significantly benefit your body.

Eating at regular intervals can improve metabolism, reduce inflammation, and promote gut health by managing bacterial composition [2].

Some foods increase metabolism temporarily, leading to more calories burned post-meal.

This temporary increase is caused by the extra energy required to digest, absorb, and process nutrients [7].

Protein requires a whopping 20–30% of its usable energy just for metabolism, compared to 5–10% for carbs and 0-3% for fats [8].

Additionally, eating more protein can help prevent muscle loss and boost metabolism during weight loss, counteracting the drop in metabolism that generally comes with dieting.

Eat Enough Calories

Excessive calorie restriction can slow metabolism, making weight loss harder.

Skipping meals to lose weight may be counterproductive, as it can lead to a slower metabolism.

You actually burn calories when you digest food.

Even eating meals that are not satiating enough can have a similar effect, warns the Academy of Nutrition and Dietetics [9].

Muscle is metabolically more active than fat [10].

Increasing muscle mass can boost your metabolism, allowing your body to burn more calories even at rest.

High-Intensity Interval Training

Studies suggest that HIIT is particularly effective for burning fat compared to other forms of exercise.

HIIT, with its quick and intense bursts of activity, can increase your metabolic rate and fat burning, even after your session [11].

Switching to water from sugary drinks is a powerful tool in the battle against weight gain.

Preliminary studies show that drinking water can increase your metabolism for a short time, allowing it to burn off up to 30% more calories and help with weight management [12].

Additionally, drinking water before meals can help curb your appetite and help you consume fewer calories.

In one study, those who drank 17 ounces of water 30 minutes before meals over three months lost nearly three pounds more than those who didn’t [13].

Reduce Stress

Stress can wreak havoc on our bodies and indirectly impact our metabolism by affecting our eating habits and sleep patterns.

Research suggests that the body may reduce the metabolic rate to conserve energy during periods of sleep deprivation.

One study shows that inadequate sleep can lead to a decrease in metabolic rate.

This study, conducted in a sleep laboratory, found that participants who slept only 4 hours per night for five nights experienced a drop in metabolic rate.

However, after one night of recovering with 12 hours of sleep, their metabolic rate returned to normal [14].

The CDC recommends adults sleep at least seven hours per night [15].

Get Enough Vitamins

Vitamins, especially B vitamins, are crucial for lipid metabolism, affecting substances like cholesterol and triglycerides [16].

While further investigation is necessary, the link between vitamins, metabolism, and weight loss is intriguing.

“Multiple factors affect metabolic rate, or the number of calories burned. These include age, muscle mass, body size, and physical activity.”

- Atli Arnarson BSc, PhD

Yes, dieting can affect metabolism.

Moderate weight loss can lead to burning fewer calories at rest.

Incorporating resistance training and sufficient protein intake helps preserve lean muscle mass, maintaining metabolism during weight loss.

How Long Does It Take To Speed Up Your Metabolism?

From my experience, the time it takes to speed up your metabolism varies widely. It depends on factors like activity level, diet, body mass index, age, and health status. For instance, clients with a higher body mass index often see noticeable changes with consistent exercise and dietary adjustments.