Log in to BOXROX Pro

How to Increase Your Metabolism

Lose weight and transform your body.

Learn how to increase your metabolism using scientific studies to back up what you should be doing.

Losing weight doesn’t have to feel overwhelming, with constant hunger and exhausting workouts. Discover scientifically-supported strategies to increase your metabolism and burn more calories.

It’s true that you can’t solely rely on exercise to compensate for a poor diet. However, have you ever wondered why some individuals can consume larger amounts of food while maintaining a slim physique? While genetics may play a role, what if you could leverage scientific findings to aid your weight loss journey?

The most effective approach to losing weight and burning fat doesn’t involve extreme exercise or starvation; instead, it revolves around enhancing your metabolism, particularly the resting metabolic rate.

10 Great Habits to Get Shredded and Burn Belly Fat Fast

Muscle fatigueSource: Courtesy of CrossFit Inc.

What Happens to Your Body When You Do Zone 2 Cardio Training for 3 Months?

The Best Gym Exercises You’re Not Doing

So how do you increase your metabolism, or your metabolic rate? That is what Nippard decided to investigate thoroughly.

Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

How to Increase Your Metabolism

As usual, Nippard took a scientific approach with studies to back his claims. He decided to take a look at different ways that people believe it must be done to improve metabolism and he divided it into three different categories:

  • It works
  • It might work
  • It probably doesn’t work

Here are the things he shared in his video.

Cold water

  • It might work – a glass of cold water gets you a free 8 calories burnt

Green tea

  • It probably doesn’t work – scientific studies are scarce and not many subjects tested

Spicy food

  • It might work – it could help with eating less and drinking more water, but not substantially


  • It probably doesn’t work

Ice baths

  • It probably doesn’t work – you need a lot of time under freezing temperatures of water to have any significant effect

Building muscle

  • It works – muscle burns much more calories than fat cells

Reverse dieting

  • It might work

Why You Cannot Outrun a Bad Diet

Source: Natalie Hawthorne on Pexels

Meal frequency

  • It probably doesn’t work – eating more frequently does not boost the metabolism


  • It works – even with energy compensation in mind, use cardio as a secondary tool besides dieting

Weight vests

  • It might work – you could be able to trick your body of being heavier by wearing a weighted vest during the day for longer periods

Slow dieting

  • It works – instead of going hard on a diet, try to lose a maximum of 1% of bodyweight per week

NEAT smuggling

  • It works – try to include non-exercise activities whenever possible, like fidgeting, taking the stairs, stretching regularly during working

See it all in the video below.

How to Speed Up Weight Loss – 10 Things You Can Do Now to Accomplish That  

12 Snacks to Help You Lose Weight

Metabolism is important for several reasons:

  • Energy production: Metabolism is responsible for converting the food we eat into energy that our cells can use. This energy is necessary for all bodily functions, from breathing to walking.
  • Tissue maintenance: Metabolism is also responsible for building and repairing tissues in the body. This includes the growth and repair of muscles, bones, and organs.
  • Waste removal: Metabolism helps to eliminate waste products from the body, such as carbon dioxide, urea, and other toxins.
  • Regulation of body weight: Metabolism plays a key role in regulating body weight. A slow metabolism can make it more difficult to lose weight, while a fast metabolism can help to burn more calories.
  • Hormone production: Metabolism is responsible for the production of hormones, which are chemical messengers that regulate various bodily functions.

Does Late-Night Eating Disrupt Metabolism?

What Happens When You Try Intermittent Fasting for 30 Days?

The Only 8 Bodyweight Exercises You Need to Build Muscle Fast

Having a high metabolism can offer several benefits for overall health and well-being. Here are some of the advantages of having a high metabolism:

  1. Efficient Weight Management: A high metabolism enables your body to burn calories more efficiently, making it easier to maintain a healthy weight or lose weight if desired. With a faster metabolic rate, your body can process food and convert it into energy more rapidly.
  2. Increased Energy Levels: A higher metabolism means that your body can convert nutrients into energy more efficiently. This can result in increased energy levels throughout the day, allowing you to be more active and productive.
  3. Improved Digestion: A faster metabolism aids in digestion by breaking down food and absorbing nutrients more effectively. This can help prevent issues such as bloating, constipation, and indigestion.
  4. Enhanced Physical Performance: A high metabolic rate can contribute to improved physical performance during activities such as exercise, sports, and other physical tasks. It allows your body to generate energy quickly, leading to better endurance and overall performance.
  5. Faster Recovery: A faster metabolism promotes quicker muscle recovery after exercise or physical exertion. This is because the nutrients necessary for muscle repair and growth are processed and delivered more efficiently.
  6. Positive Impact on Mental Health: Research suggests that a high metabolism may have a positive impact on mental health. It can potentially help regulate hormones and neurotransmitters associated with mood, leading to improved overall well-being.
  7. Healthy Aging: Maintaining a high metabolism as you age can support healthy ageing processes. It helps to preserve muscle mass, regulate body weight, and maintain energy levels, which are crucial factors in maintaining an active and independent lifestyle.

It’s important to note that individual metabolic rates can vary due to factors such as genetics, age, body composition, and lifestyle. While you cannot entirely control your metabolic rate, adopting a healthy lifestyle that includes regular exercise, a balanced diet, and adequate sleep can help optimize your metabolism and reap its benefits.

Machine vs Free Weights: Which is Best for Muscle Growth?

The Only 5 Exercises You Need to Look Super Jacked

Image Sources

Related news