6 Powerful Ways to Boost Your Metabolism Naturally

By Nutritional Weight and Wellness Staff
January 11, 2022

If you’ve ever felt like your energy is running low, your weight won’t budge, or you’re dealing with unexpected weight gain, your metabolism may be part of the story.

As nutritionists, we often hear clients say things like:
“I just can’t seem to lose weight.”
“Something is wrong with my metabolism.”
“Will I ever be able to lose weight again?”

The good news is that there is hope. Your metabolism can recover and become stronger - but not through chronic dieting.

Metabolism is how your body burns calories, repairs cells, circulates blood, and fuels every process of life. When it runs smoothly, you feel energized, maintain a healthy weight, and support overall health. When it slows, you may struggle with fatigue, weight loss resistance, or even muscle loss.

The good news? You don’t need gimmicks or extreme diets.

Here are six metabolism-boosting strategies you can put into practice today.

1. Stop Cutting Calories and Start Fueling Your Body

When most people think about metabolism, they think of calories in and calories out. And while calories do matter, simply slashing them isn’t the answer to weight management or boosting metabolism.

Here’s why:

• Eating too few calories slows metabolism. When your body doesn’t get enough fuel, it goes into conservation mode. Your basal metabolic rate (the number of calories your body burns at rest) drops, making it harder to lose weight. You may even start to lose muscle, which further slows metabolism.

• Eating more calories than your body burns leads to weight gain. Extra calories, especially from processed foods and sugary drinks, are stored as fat. Over time, this can increase body fat and waist circumference, putting stress on your health.

• The quality of calories matters more than the quantity. Two people could both eat 1,800 calories a day, but if one eats mostly processed foods and the other eats protein, vegetables, and healthy fats, their metabolism will respond very differently. Nutrient-rich foods support energy metabolism, muscle mass, and fat burning, while ultra-processed foods can slow metabolism and make you feel hungry sooner.

The goal isn’t to starve your body into submission but to fuel it with the right balance of protein, fat, and carbohydrates. This keeps your metabolism running efficiently so your body burns calories steadily throughout the day.

Think of it this way: if you want to boost your metabolism, don’t just cut calories - choose foods that work for your body, not against it.

For group support while boosting your metabolism, take our online or virtual version of the 12 week Nutrition 4 Weight Loss class.

Nutrition 4 Weight Loss

2. Power Your Metabolism With Protein-Rich Foods

What you eat has a direct impact on how efficiently your metabolism runs. Certain foods naturally require more energy metabolism to process, while others provide key nutrients that support fat metabolism and muscle health.

Protein-rich foods top the list. When you eat protein, from eggs, chicken, fish, beans, or even dairy, your body works harder to break it down compared to carbs or fat. This means your body burns more calories just by digesting it. Protein also helps maintain and build muscle mass, which is critical because muscle burns more calories than fat, even at rest.

A few specific metabolism boosting foods to prioritize:

• Protein: Protein supports muscle mass — your most metabolically active tissue — and boosts calorie burning during digestion. Aim for 3–4 ounces at meals and 1–2 ounces at snacks. Good options include eggs, poultry, fish, beef, beans, and even cottage cheese.

• Healthy fats: Forget the old low-fat message. Your body needs a variety of healthy fats to lose body fat and balance hormones. Olive oil, avocado, nuts, seeds, butter, and coconut oil help keep blood sugar steady and cravings in check. Try roasting veggies in coconut oil, topping cottage cheese with tomato and olive oil, or enjoying a homemade Pumpkin Custard rich in brain-boosting fats.

• Green tea: Its natural caffeine stimulates the nervous system, which may help you burn more calories throughout the day. Green tea also contains catechins — antioxidants that support fat metabolism — and L-theanine, an amino acid that promotes calm focus, helping you avoid the stress-driven appetite spikes that often accompany other caffeinated drinks.

• Vegetables and real carbs: Processed carbs like chips, cookies, and boxed cereals may be quick and easy, but they spike blood sugar, cause cravings, and can ultimately slow metabolism. In contrast, real carbs from vegetables and fruits provide fiber, vitamins, and minerals that your metabolism depends on.

  Vegetables in particular are low in calories yet high in nutrients, meaning your body burns calories digesting them while gaining essential metabolism support. Sweet potatoes, squash, and root vegetables provide steady energy without the crash that comes from refined carbs.

  Even small swaps make a difference:

  • Try zucchini noodles in place of pasta

  • Add cauliflower rice to stir-fries

  • Include a side salad with lunch

  • Roast a tray of vegetables in coconut or olive oil for the week

  These real-food carbs help regulate blood sugar, give your body steady energy, and keep cravings in check.

Snack Ideas for a Metabolism Boost

Balanced snacks help you burn calories steadily and avoid cravings:

• Turkey rolled with cream cheese around cucumber slices

• Chicken salad in a lettuce wrap

• Apple slices with nut butter

• Cottage cheese topped with basil and tomato

• Raw veggies with guacamole or homemade veggie dip

3. A Good Night’s Sleep

When people think about metabolism, they often focus on food and exercise. But sleep may be the most underrated metabolism booster of all. A consistent, good night’s sleep is essential for keeping your metabolism running smoothly.

When you don’t get enough sleep, your body produces more ghrelin — the “feel hungry” hormone — and less leptin, which signals fullness. This imbalance can make you crave more calories, especially from sugar and processed foods, and can lead to weight gain over time.

Poor sleep also increases cortisol, the stress hormone, which is linked to fat storage around the waist. Over time, this hormonal disruption can slow metabolism, making it harder to lose weight or maintain muscle mass.

On the flip side, a solid 7–9 hours of quality rest gives your body time to:

• Repair muscle tissue after strength training, which helps preserve muscle mass and keep your metabolic rate high

• Regulate blood sugar for steady energy metabolism throughout the day

• Reset hormones that control appetite and fat metabolism

• Circulate blood efficiently so oxygen and nutrients reach every cell

Aim for 7½–9 hours of consistent, quality sleep. A few simple steps can make a big difference:

• Move your bedtime earlier by 10 minutes at a time

• Use blackout curtains or a white noise machine

• Eat a small balanced snack before bed to stabilize blood sugar

• Keep a consistent sleep routine, even on weekends

Sleep is not a luxury — it’s a key part of boosting and maintaining metabolism health.

4. Physical Activity and Strength Training

Another effective way to boost your metabolism is through movement. Physical activity doesn’t just burn calories in the moment — it also helps your body become more efficient at burning energy all day long.

Every time you move, whether it’s walking after meals, gardening, or climbing stairs, your body burns calories and circulates blood. These simple actions add up, helping you maintain a healthy weight and feel more energized.

But to truly rev up your metabolic rate, you need to focus on building more muscle. Muscle tissue is metabolically active, which means your body burns more calories at rest when you have more muscle compared to fat. In other words, muscle burns calories even while you sleep.

That’s where strength training comes in. Unlike cardio alone, strength training preserves and builds lean muscle mass, which supports fat metabolism and helps prevent age-related muscle loss. Options include:

• Bodyweight exercises like squats, push-ups, or planks

• Resistance bands for at-home workouts

• Free weights or machines at the gym

• Functional movements like carrying groceries or lifting heavy items(safely)

Even two to three strength training sessions a week can make a significant difference in your basal metabolic rate and long-term weight management.

And don’t forget recovery: a good night’s sleep is when your body repairs muscles, resets hormones, and supports energy metabolism. Without proper rest, your workouts won’t be as effective, and your metabolism may slow.

Set up a nutrition counseling appointment with one of our nutritionists or dietitians to brainstorm ways to incorporate more healthy fat into your specialized meal plan.

Nutrition Counseling

5. Metabolism Supplements

It’s tempting to look for a pill or powder to do the hard work of boosting metabolism. Walk through any store aisle and you’ll find multiple supplements promising rapid weight loss, appetite suppression, or “fat burning.” The reality? Most lack strong scientific evidence, and some may even have negative effects at high doses.

At Nutritional Weight & Wellness, we believe real food always comes first. That said, certain targeted supplements can complement an eating plan and support energy metabolism.

Dietary Supplements we recommend for Metabolism boosting:

• Protein powders: Helpful for busy mornings or post-exercise recovery, a high-quality protein powder ensures you’re getting the protein needed to protect muscle mass — which in turn helps your body burn more calories at rest.

• Magnesium: Critical for over 300 processes in the body, including energy metabolism and muscle function. Many people don’t get enough through diet alone.

• Berberine: Research suggests berberine may support weight loss by improving blood sugar control and reducing fat storage. It’s not a “magic pill,” but it can be a valuable tool alongside a real-food diet.

• Omega-3s and CoQ10: These support circulation, energy production in cells, and overall health, all of which influence metabolism.

• Supplements for sugar cravings: For those struggling with cravings that derail weight management, certain nutrients — like glutamine or chromium — may help reduce appetite and stabilize blood sugar. Learn more about our recommended supplements for sugar cravings.

While there are many metabolism supplements on the market, it’s important to be strategic. Adding multiple supplements without guidance rarely works. Instead, work with a registered dietitian or healthcare professional who can recommend the right combination for your body, lifestyle, and goals.

Remember: supplements can provide metabolism support, but they’re just that — support. Real, whole foods, quality sleep, and regular physical activity will always be the foundation of a healthy metabolism.

Healthy Snack Idea

For a great balanced snack, take a two-ounce piece of turkey and spread it with one tablespoon of cream cheese. Then wrap it around a slice of zucchini, cucumber, or a pickle. For a dairy-free balanced snack, whip up some chicken salad to serve in a lettuce wrap.

✅ Bottom line:

Metabolism is not just about burning calories — it’s about energy, strength, and feeling good in your body. Healing a slow metabolism takes time, but it can be done.

With real food, enough protein and healthy fats, daily movement, better sleep, and mindful supplements, you can create a metabolism that works for you, not against you. Isn’t it a relief to know you don’t need to starve yourself or count every calorie?

The next time you eat, build your plate with protein, vegetables, and healthy fats. Add rest, strength training, and consistency, and watch your metabolism recover. Your body can be nourished, not deprived — and you can feel more energized, metabolically strong, and healthy at any size.

For more information, check out these resources:

• Read: 3 Tips to Get Your Metabolism Going
  
• Listen: Steps To Reset and Repair Your Metabolism
  
• Learn: 5 Steps to Boost Metabolism
• Learn: Meat: Roast, Braise, & Sauté virtual cooking class