How To Boost Metabolism

how to boost metabolism

Boosting metabolism can help increase the rate at which your body burns calories, which can aid in weight management.



Here are some strategies to boost metabolism:


Regular exercise: Engaging in regular physical activity, including both cardiovascular exercises (like running, swimming, or cycling) and strength training, can help increase metabolism. Exercise not only burns calories during the activity but also leads to an “afterburn effect” where your body continues to burn calories even after you’ve finished exercising.


Build muscle: Muscle tissue requires more energy to maintain than fat tissue, so having more lean muscle mass can boost your metabolism. Incorporate strength training exercises into your routine to help build and maintain muscle.


Stay active throughout the day: Look for opportunities to stay active throughout the day, even outside of your formal exercise sessions. Take breaks to stretch and move around if you have a sedentary job, take the stairs instead of the elevator, and incorporate more physical activity into your daily routine.


Eat protein-rich foods: Protein has a higher thermic effect than fats or carbohydrates, which means that your body burns more calories while digesting and metabolizing protein. Include lean sources of protein such as poultry, fish, tofu, legumes, and Greek yogurt in your diet.



Stay hydrated: Drinking an adequate amount of water can temporarily boost your metabolism. It helps to ensure that your body functions optimally, including metabolic processes. Aim to drink enough water throughout the day to stay hydrated.


Get sufficient sleep: Lack of sleep can negatively impact metabolism. Aim for 7-9 hours of quality sleep per night to support overall health and a healthy metabolism.


Manage stress levels: Chronic stress can affect metabolism and contribute to weight gain. Find healthy ways to manage stress, such as engaging in relaxation techniques like deep breathing, meditation, or yoga.


Spicy foods: Adding spices like chili peppers, cayenne pepper, or ginger to your meals can temporarily boost metabolism due to their thermogenic properties. They can increase the number of calories your body burns and help you feel fuller.


Quality protein powders: Whey protein is a high-quality protein source that can help fill the gaps in your protein intake—especially if you’re an athlete or someone who exercises regularly. It contains all of the essential amino acids—the building blocks of protein our bodies don’t produce on their own—so it’s very effective at helping us repair and rebuild muscle tissue after exercise.




Top whey protein picks:


Best Overall: Momentous Essential Grass Fed Whey Protein Isolate


If you’re looking for a high-quality, rigorously tested protein powder, Momentous Essential Grass-Fed Whey Protein is at the top of our list. This product contains whey isolate, which contains 90% protein and little fat or lactose, making it easy to digest. Momentous also contains ProHydrolase, an enzyme blend designed to enhance digestion and absorption.


Momentous is both NSF Certified for Sport and Informed Sport Certified, so it has undergone third-party testing to ensure that it is not contaminated with any prohibited substances and that it contains what is listed on the label. If you are a competitive athlete, it may be important to choose protein powders with third-party testing.


Momentous | Essential Grass-Fed Whey Protein Isolate
Momentous | Essential Grass-Fed Whey Protein Isolate


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Optimum Nutrition Gold Standard 100% Whey Protein Powder


Whey protein is the gold standard of post-workout recovery, and Optimum Nutrition has been trusted to provide the highest quality in 90+ countries for over 30 years. The Gold Standard 100% Whey blend is a great way to support lean muscle mass and build strength from the inside out.

24 grams of blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass. Over 5 grams of BCAAS help build lean and strong muscles with BCAAs. Any-time formula – great before or after exercise, between meals, with a meal, or any time of day where you need extra protein in your nutrition. The amino acids in protein are the building blocks of muscle protein synthesis. A whey protein shake consumed before or after exercise helps kick-start this recovery process.

Optimum Nutrition Gold Standard 100% Whey Protein Powder is trusted by athletes around the world, including many Olympic teams and professional athletes. It’s also great for anyone who wants to build lean muscle mass or maintain their current fitness level.


Optimum Nutrition Gold Standard 100% Whey Protein Powder
Optimum Nutrition Gold Standard 100% Whey Protein Powder


Visit the Optimum Nutrition Store on Amazon





GNC AMP Wheybolic™ Whey Protein


GNC AMP Wheybolic is a clinically proven performance protein that’s perfect for those who need to fit their workout schedule into a busy workweek.

The whey protein isolate and hydrolysates contribute to muscle growth and recovery, as well as improved strength and post-training anabolic response. Plus, you can use this supplement before or after workouts and cardio sessions, or even on non-training days and between meals, depending on your individual needs. Proven to increase muscle strength by 30% in just 8 weeks*.


Great for use before and after workouts and cardio sessions, as well as on non-training days and between meals, GNC AMP Wheybolic supports strength, performance and stamina, fuels anabolic muscle support and recovery, and helps fuel muscles while you recover from intense training.

GNC AMP Wheybolic
GNC AMP Wheybolic


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MyProtein Impact Whey Isolate


Myprotein Impact Whey Protein Blend is a high-quality source of protein that helps you support a healthy body. It provides your body with convenient, high-quality protein, which contributes to the growth and maintenance of muscle mass, making sure you’re getting the protein you need, each and every day.

This blend contains 3.6g of glutamine and all the essential amino acids that naturally occur in protein, including 4.5g of BCAAs (branched chain amino acids). These naturally happen in protein which helps to build and repair new muscle, so you’re always ready for the next session.

Impact Whey Protein Blend is convenient and easy to use—just mix with water or milk for a delicious shake. You can even use it as a topping for pancakes or waffles. This blend provides your body with convenient, high-quality protein that contributes to the growth and maintenance of muscle mass.


Myprotein® Impact Whey Isolate Protein Powder
Myprotein® Impact Whey Isolate Protein Powder


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Remember that individual metabolism can vary, and it is essential to focus on overall lifestyle habits rather than relying on quick fixes. Additionally, it’s advisable to consult with a healthcare professional or registered dietitian for personalized advice on boosting metabolism and achieving your health goals.


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