12 Simple Ways To Boost Your Metabolism

“Exercising for ten minutes may not sound like much, but it creates a domino effect. Just ten minutes will not only enhance your muscles’ ability to burn fat more efficiently, reduce insulin resistance and supercharge cognitive function, it’ll also elevate mood. Lifting weights is essential for a leaner body – and just ten minutes is enough to counteract the effects of muscle loss we experience from our mid-30s. If you’re a fan of cardio, rest assured this will also benefit the body. Just ten minutes daily will boost heart and lung capacity, improve metabolic function and lower your chances of developing heart disease.” – Kate Whale, founder & MD at The Body Camp Mallorca

“Coffee often gets a bad rap, but it contains certain compounds that stimulate the nervous system to release adrenaline, leading to increased energy expenditure and an enhanced metabolism. Coffee consumption has also been linked to improved insulin sensitivity – i.e. how efficiently the body uses sugar – and contains antioxidants that can positively impact weight management. If you’re not a fan of coffee, drink more green tea. Green tea contains catechins, which have been shown to increase metabolism and promote weight loss. Catechins can help the body burn more calories at rest and during exercise, leading to increased fat loss. Drink two to three cups of green tea daily to reap the metabolic benefits.” – Luis Ribeiro, founder of Club Health

“For an efficient metabolism, prioritise nutrient-dense food. A recent, large-scale study found the quality of the food we eat plays a significant role in determining body composition. Ultra-processed foods – think sliced bread, pre-packaged meals and breakfast cereals – are the ones to avoid. They are high in calories and low in nutrients. They also trigger blood sugar spikes and stimulate the body to deposit a large proportion of the energy as fat. Over 50% of the food bought in the UK now consists of these types of foods. Cut back on anything in a packet and eat more whole fruits, vegetables, nuts and seeds. Foods rich in antioxidants, nitrates and curcumin can also support the metabolism – supplements like JOLT are a useful way to keep levels topped up.” – Dr Hussain Al-Zubaidi, TV doctor & Team GB AG triathlete

“The more muscle mass you have, the better your metabolism can function. Did you know your muscles are metabolically active organs? Alongside the liver they help control our blood sugar levels and studies have shown having sufficient muscle mass reduces your risk of type 2 diabetes and fatty liver disease – think of them like a sponge. Our muscles also store sugar, so when you have glucose spikes after a meal, those with good levels of muscle mass have larger sponges to absorb the circulating sugar and therefore prevent excess being stored as fat.” – Hussain

“It’s not just what you eat that counts, but also when you eat. Your carbohydrate stores are used during the night, therefore a sensible time to eat carbs is the morning, which will ensure you have enough energy for a productive day. Protein, meanwhile, is particularly useful later in the day to maximise muscle regeneration in the evening and throughout the night. Avoid eating too close to bed – this can promote fat storage, especially if you are eating a carb-rich meal.” – Hussain

“To have a lean, efficient body, you need to put in the hard work. Most of your workouts – around 80% – should be done at moderate intensity, which is in the zone two heart rate range. Longer workouts in this zone of effort will help adapt your body to use your fat stores as an energy source during longer workouts. Be it swimming, running, cycling, or dancing, find something that makes you breathless and sweaty – you should be able to talk when exercising at this level, but not sing. The remaining 20% should be done at a vigorous intensity – think intervals, hill sessions and sprints – to turbocharge your metabolism. Avoid overdoing it, as your body needs time to recover and build back stronger.” – Hussain

“When it comes to boosting metabolism, protein is an essential nutrient that is often overlooked. Not only is protein important for building and repairing muscles, it plays a crucial role in increasing your metabolic rate. This is because when you consume protein, your body uses more energy to digest it compared to carbohydrates and fats. This process, known as the thermic effect of food, can help increase your metabolic rate and ultimately promote weight loss. Protein has also been shown to increase satiety, or feelings of fullness, which can prevent overeating. In fact, studies show consuming a high-protein diet can lead to greater weight loss compared to diets that are lower in protein.” – Luis

“High intensity interval training – HIIT – alternates between short bursts of high-intensity exercise and periods of rest. There are many studies to show HIIT increases metabolism and promotes fat loss, even after the workout is over. For the best results, do HIIT once or twice a week.” – Luis

“No approach to metabolism support is complete without stress management. When you are stressed, your adrenal glands release cortisol, sending your body into fight-or-flight mode. Whilst this gives you a burst of energy, it simultaneously pauses other bodily functions and slows your metabolism. The longer you’re stressed for, the more your metabolism will slow down. When our cortisol levels are consistently raised, the body will not perform optimally. Appetite is also increased when we are stressed, which causes us to be insulin resistant, leading to fat storage.” – Dalton Wong, PT & founder of Twenty Two Training

“It’s essential we have consistent sleep to improve our metabolism. When you don’t get enough sleep (chronically less than eight hours per night), your blood sugar levels remain high, which causes you to feel hungrier and less satisfied, even when you should feel full. A well-rested body is satiated and balanced, so you won’t crave junk food and sugar.” – Dalton

“The idea that eating little and often is better for your metabolism has long been a topic of debate among health experts. While some people may find eating small, frequent meals throughout the day helps them maintain energy levels and prevent hunger, studies suggest that when it comes to improving metabolism, the advice to snack regularly is outdated. Think about what you drink, too, as milky teas, coffees and flavoured soft drinks all encourage insulin release and can increase fat storage. Stick to three, well-balanced meals per day to keep your metabolism on track.” – Sarah Williamson, nutritional therapist & co-founder of WomanWise

“Walking is an underrated form of exercise that keeps your metabolism ticking. To reap the benefits, get out for a walk first thing in the morning – seeing bright light will set your inner clock, which has a knock-on effect on metabolism, and it will help you fall asleep easier at night, which we also know is beneficial for metabolism. Additionally, studies show walking can improve mood, which will help you make better food choices. Simply standing more throughout the day will also make a difference – standing keeps all parts of your body working that little bit harder, which boosts overall metabolism.” – Ross Austen, research & nutrition lead at MOJU