15 Daily Habits For A Healthier Metabolism

More often than not, a fast or slow metabolism isn’t something you’re born with. In fact, the speed of your metabolism – the chemical reaction that takes place in your body’s cells to convert the food you eat into energy – is affected by everything from exercise to stress. Wondering how to give yours a helping hand? Here are 15 easy-to-adopt habits that could really make a difference.
By Tor West /

Ditch The Diet

“In the long term, dieting slows the metabolism. When your body doesn’t get enough fuel, your metabolism slows so your body can do all it needs with less fuel. Initially, you might lose weight, but you’ll also lose muscle mass, which will slow your metabolism. This is why when you stop a diet and go back to eating normally, you gain the weight (and more) as your metabolism has slowed. Then, you see the weight creep back up so go back on a diet, which needs to be even more restrictive as your body is burning calories at an even slower rate. It’s a no-win situation that keeps us stuck in a never-ending cycle of being on and off the wagon of healthy eating.” – Wilma MacDonald, nutritional therapist & founder of Maverick Motherhood

Top Up With B Vitamins

“B vitamins play a crucial role in turning your food into energy, so ensure you’re eating plenty of B-rich food sources to sustain your metabolism – think eggs, milk, beans, wholegrains, lean meat and bananas. The body can’t make vitamin B12, and it’s only found in animal products, so it’s worth taking a quality multivitamin and mineral complex to ensure you don’t become deficient. Link Nutrition Multi Plus is my go-to as it contains a food-based blend of nutrients designed to boost energy. Food-based supplements are by far the best as your body recognises and absorbs them like food, making them easier to digest and more effective than isolated nutrients.” – Dr Naomi Newman-Beinart, nutritionist & health psychology specialist

Cut Back On Screen Time

“Boosting your metabolism doesn’t all come down to diet and exercise. In the first study of its kind, researchers recently found adults who had more than 75 minutes of screen time per day were at higher risk of developing obesity, type 1 diabetes and chronic fatigue compared to those who had less than 75 minutes of screen time per day.” – Naomi

MUSCLES are the fountain of YOUTH and will keep your metabolism ticking at a HIGHER rate.

Prioritise Sleep

“When we sleep, the body rests and repairs. When you’re sleep deprived, you need more food to feel full, and the rate at which you metabolise fat is also affected. If you’re struggling with your sleep, try a supplement – I rate Bee Rested, which contains griffonia seed extract, a source of 5-HTP, which converts into melatonin, the sleep hormone.” – Naomi

Eat Protein At Every Meal

“My number one tip for metabolism support is to eat protein with each meal. When we eat, the body uses calories to digest and utilise food, which temporarily increases your metabolism. Protein requires around 25% of its usable energy to be used for metabolic processes, whereas carbs require around 7% and fats 3%. Protein also improves muscle mass and helps you feel fuller for longer, making it a no-brainer when it comes to metabolism. Collagen is a great way to top up your protein intake while also supporting skin, joint and bone health – I take Correxiko Bovine Collagen.” – Naomi

Drink Iced Water

“When you drink cold water, the body has to use energy to warm the water to body temperature. One study showed that drinking cold water increased metabolic rate by 30%. The effect was noticeable ten minutes after drinking cold water, peaked 30 minutes later and lasted for an hour.” – Wilma

Boost Omega-3

“We need to balance omega-3 and omega-6 fats for optimal metabolic health. Research suggests the typical Western diet contains too many of the inflammatory omega-6 fats and not enough of the beneficial omega-3 fats, so it makes sense to keep omega-3s topped up. Trans fats found in processed and packaged food as well as alcohol and sugar are full of omega-6 fats and have been shown to reduce metabolic rate.” – Naomi

Have A Walking Meeting

“Remaining active throughout the day is a simple way to keep your metabolism ticking. Take calls when walking and consider a standing desk, as studies have shown that time spent standing burns over 170 additional calories compared to an equal amount of time of sedentary work. This works out at close to 1,000 calories burned from simply standing at your desk each afternoon.” – Sophie Chabloz, co-founder of Avea Life

Try Ice Therapy

“Taking a cold shower – or ending your shower with three minutes of cold water – will give your metabolism a boost. As well as the feel-good factor, studies show that when the body is immersed in 14-degree water, it boosts metabolism by 350%. Even better, have a weekly sauna session and finish with a cold, icy plunge.” – Sophie

Embrace Low Impact Workouts

“If you’re highly stressed, ditch intense workouts, which can raise cortisol levels and lead to a cascade of hormonal fluctuations. High intensity workouts are associated with inflammation, leading to water retention and further weight gain for people with a slow metabolism. On the flipside, regular, low-impact, anti-inflammatory movement can support the metabolism.” – Yalda Alaoui, founder of Eat Burn Sleep

Enjoy Coffee

“If you’re a coffee lover, you already know the energy and focus perks that come with it. But did you know coffee can cause a short-term rise in your metabolic rate? If you’re not into coffee, try green or oolong tea, as the combination of caffeine and catechins they contain have been shown to increase metabolism for a few hours.” – Sophie

When you’re SLEEP deprived, you need more FOOD to feel full, and the rate at which you metabolise fat is AFFECTED.

Start Boxing

“Boxing offers resistance training and bursts of high-intensity cardio, both of which support metabolism. It also provides stress relief, which may remove the urge to soothe feelings with sugar, processed food and alcohol, all of which slow the metabolism. One study showed that HIIT can increase your metabolism for hours after exercise and another concluded that resistance training significantly increases metabolic rate. Building lean muscle is imperative to keep the metabolism ticking.” – Wilma

Have A Cold Brew

“If you enjoy coffee, drink it black and ideally cold, like a cold brew or iced Americano. Studies have shown that drinking black coffee temporarily increases metabolism and if you drink it cold, then you increase the thermogenic effects, which supports your metabolism.” – Wilma

Drink Three Litres Of Water A Day

“Hydration is fundamental to a well-functioning metabolism. Being dehydrated takes its toll on kidney function, and triggers the liver to take over some of its functions. This means the liver will struggle to perform its own jobs, including lipolysis, or fat burning. Dehydration can also lead to constipation, slowing the metabolism further by allowing toxins to accumulate in the body, and putting more burden on the liver.” – Yalda

Understand That It’s Never Too Late

“Don’t use age as an alibi for your metabolism – studies show that the metabolism doesn’t slow until we are at least 60. And even then, not significantly. If you smoke, give up – your metabolic rate and overall health will thank you – and be as active as you can. Aim for at least 7,000 steps a day and use weights three or four times a week. Muscles are the fountain of youth and are a fantastic way to keep your metabolism ticking at a higher rate. Finally, fuel your body with unprocessed foods and load up on fresh fruits and vegetables, lean protein at every meal, and adequate amounts of high-quality carbohydrates and fats.” – Sebastian Orlic, PhD & nutrition coach at GlycanAge

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

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