Metabolism refers to all the chemical processes in your body. The faster your metabolism, the more calories your body needs. Metabolism is the reason some people can eat a lot without gaining weight, while others seem to need less to accumulate fat.

The speed of your metabolism is commonly known as metabolic rate. Metabolic rate is also known as calorie expenditure. It is the number of calories your body uses in a given amount of time. Multiple factors affect metabolic rate, or the number of calories burned.

These include age, muscle mass, body size, and physical activity. Interestingly, most studies show that obese people have a higher total and resting metabolic rate, compared to normal-weight individuals 12 , 13 , 14 , Researchers note that this is partly because obese people have greater amounts of muscle to help support their extra weight 15 , 16 , Yet, studies indicate that obese people have higher metabolic rates irrespective of their muscle mass 18 , However, the role of genetics in these individual differences needs to be studied further.

Metabolic rates vary by individual, even among infants. However, it is unclear how much of this variation is due to genetics. The extent to which metabolic rate decreases during calorie restriction and weight loss is highly variable between individuals 21 , 22 , 23 , This metabolic slowdown is more pronounced in some people, especially those who are obese.

The greater the slowdown, the more difficult it is to lose weight by dieting or fasting 21 , 25 , Starvation mode is probably partly affected by genetics, but previous weight loss attempts or physical fitness could also play a role 27 , Metabolic adaptation or starvation mode is when metabolic rate slows down during a calorie-reduced diet or a fast.

It varies between people and tends to be more pronounced among obese individuals. Effective weight loss programs also include strategies to speed up metabolism. Even very basic activity, such as standing up regularly, walking around, or doing household tasks, makes a major difference in the long run.

In severely obese individuals, NEAT may account for a significant portion of daily calorie expenditure due to the extra weight they have to carry around 3 , There are several ways in which you can boost NEAT.

If you spend a lot of time sitting, here are a few strategies:. Another person study showed that spending one afternoon standing burned an extra calories compared to sitting In the same way, fidgeting can make a significant difference Regular exercise is highly recommended for anyone who wants to lose weight or improve their health.

But even light activities like walking around, doing household tasks, or fidgeting can give you an advantage in the long run. One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity interval training HIIT.

HIIT is when exercise involves quick and very intense bouts of activity, such as sprints or fast push-ups. Another excellent way to speed up your metabolic rate is to strength train 39 , In addition to the direct effect of the exercise itself, strength exercises promote the growth of muscle mass.

The amount of muscle you have is directly associated with your metabolic rate. Unlike fat mass, muscle mass significantly increases the number of calories you burn at rest 5 , One study showed that doing strength exercises for 11 minutes a day, three times per week, resulted in an average increase of 7.

Old age is generally associated with muscle loss and drops in metabolic rate, but regular strength exercise can partially counteract this adverse effect 42 , Similarly, a calorie-reduced weight loss diet often results in the loss of muscle mass and metabolic rate.

Again, strength training may help prevent this decline 44 , Eating adequate amounts of protein is essential if you want to build or maintain your muscle mass. Ao Z, Huang Z, Liu H. Spicy food and chili peppers and multiple health outcomes: Umbrella review.

Molecular Nutrition Food Res. So-ngern A, Chirakalwasan N, Saetung S, Chanprasertyothin S, Thakkinstian A, Reutrakul S. Effects of two-week sleep extension on glucose metabolism in chronically sleep-deprived individuals. J Clin Sleep Medi. Alperet DJ, Rebello SA, Khoo EYH, et al. The effect of coffee consumption on insulin sensitivity and other biological risk factors for type 2 diabetes: a randomized placebo-controlled trial.

American J Clin Nutrition. Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity Silver Spring. Yates T, Edwardson CL, Celis-Morales C, et al.

Metabolic effects of breaking prolonged sitting with standing or light walking in older South Asians and White Europeans: A randomized acute study. J Gerontol A Biol Sci Med Sci. Centers for Disease Control and Prevention. Healthy eating for healthy weight. Coping with stress. Wilson SA, Stem LA, Bruehlman RD.

Hypothyroidism: diagnosis and treatment. Am Fam Physician. By Mark Gurarie Mark Gurarie is a freelance writer, editor, and adjunct lecturer of writing composition at George Washington University. Use limited data to select advertising. Create profiles for personalised advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Diet and Nutrition. By Mark Gurarie. Medically reviewed by Karina Tolentino, RD. Table of Contents View All. Table of Contents. Factors Affecting Metabolism.

Boosting It Naturally. Other Ways to Increase It. Signs of Slow Metabolism. Healthy Snacks If you snack, choose nutrient-dense options over foods like cookies, chips, and those with added salts and sugars.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process. Meet Our Medical Expert Board.

Share Feedback. Was this page helpful? Thanks for your feedback! What is your feedback? When we do not move as much, we lose muscle and gain fat. As you get older, you may also have trouble regulating your meals. After a big meal, younger people tend to eat less until their bodies use up the calories.

This natural appetite control seems to fade as people get older. Unless you pay close attention, big meals can quickly add up. What to do: As you get older, it is important to make exercise a regular part of every day. By staying active and sticking with smaller portions of healthy foods, you can ward off weight gain as you age.

Cowley MA, Brown WA, Considine RV. Obesity: the problem and its management. In: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Adult and Pediatric. Philadelphia, PA: Elsevier Saunders; chap Maratos-Flier E. In: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Textbook of Endocrinology.

Philadelphia, PA: Elsevier; chap Review provided by VeriMed Healthcare Network. Also reviewed by David C.

Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Can you boost your metabolism? Here are the facts on 6 metabolism myths. Myth 1: Exercise boosts your metabolism long after you stop. Myth 2: Adding muscle will help you lose weight.

Myth 3: Eating certain foods can boost your metabolism. Myth 4: Eating small meals during the day increases your metabolism.

Cells forming muscle, nerves or liver tissue use more energy than those forming fat. Although some factors can cause temporary changes in energy use, cells generally hum along at a rate that is sufficient for their role. One way to nudge the metabolism needle is to change the amount of some cell types by building more lean mass or muscle.

More muscle means more metabolically demanding muscle cells, which translates into a higher resting metabolism. Individual differences in this mass underlie most of the variation in metabolism from person to person, according to Urlacher.

Two people with the same body weight but different proportions of lean mass to fat can eat the same number of calories and still have different weight-gain outcomes.

In terms of weight loss, the timing of a gym visit also might make a tiny difference, Urlacher says. A resting heart rate of 50 beats per minute for one person versus 70 for another just means the heart with the slower resting rate might be more efficient at getting oxygen to tissues, Pontzer says.

Bumping up an exercise regimen to burn through more calories may also seem like a sure way to boost metabolism and lose weight.

Evidence suggests instead that daily energy expenditure has a boundary. If you try to push past this boundary, the body adjusts metabolic expenditure in other activities to get back inside the lines.

This energy compensation may explain why simply adding more miles a week can yield fitness and other gains but has little effect on weight. People who exercise also tend to increase caloric intake to compensate for the additional energy expenditure.

But how might metabolism change if you exercise and restrict caloric intake? In addition, their basal metabolic rate, which had declined by the end of the competition, was still below baseline six years later. Science needs to be deliberate about these major health issues.

Intermittent fasting and other timed eating regimens ultimately reduce caloric intake, raising similar concerns of slowing basal metabolism.

This idea has also not been verified by any conclusive science, Roberts says. There is one way that calories going in may affect the calories going out. Resistance training, also known as strength training, is also an important way to increase metabolism, strength, and endurance.

Building muscle through physical activity like strength training can help add some speed to your metabolism, as fat uses fewer calories compared to muscles. However, the key is to keep your muscles moving to achieve the metabolic benefits.

As part of your weekly exercise, you can add in strength training sessions to help your metabolism and make yourself stronger. When you eat significantly fewer calories than normal, your body can adapt to using fewer calories.

This adaptation doesn't help metabolism. To keep your metabolism from slowing while trying to lose weight, you'll want to make sure you have enough calories to at least match your resting metabolic rate RMR.

You can test for your RMR at an RMR testing site near you and work with a registered dietitian to help determine your calorie needs. Excess postexercise oxygen consumption EPOC occurs when your body can take time to recover from an intense workout and return to its previous RMR.

During this period, your body burns more calories than it normally would, even after you stop exercising. However, the high-calorie burn won't last that long. Within an hour or so after your workout, you'll return to your RMR.

Instead, exercising regularly and intentionally, along with eating balanced meals, can help you get the most out of your metabolism. Trans fats aren't just bad for your heart—they also slow down your body's ability to burn fat. Trans fats can negatively impact how your body metabolizes essential macronutrients your body needs, like the lipids in your blood and fatty acids.

Eating trans fat can cause insulin resistance and inflammation—two factors related to conditions that indicate problems with metabolism, like diabetes and obesity. Foods high in trans fats include many commercial baked goods and fried foods.

Your body takes more time to break down protein than fat or carbs, so you end up feeling fuller for longer. Because it takes longer to burn protein than carbs or fat, your body uses more energy absorbing the nutrients in a high-protein diet.

A quick way to get in more protein is to add whey to a smoothie. Fat oxidation, the process of breaking down fatty acids, and the thermic effect, the extra energy your body needs during digestion, was greater with whey than with soy or casein.

Caffeine speeds up your central nervous system, and that can boost your metabolism. What's more, coffee can give you energy and antioxidants. Coffee also improves energy levels during exercise, helping you work harder and longer and burn more calories in the process.

However, the boost that your metabolism gets from caffeine will be small, and you probably won't notice any change in weight because of it. Green tea and oolong tea may also help increase metabolism. Research has suggested both teas may be able to help you burn more fat. Unfortunately, the effects of the added fat-burning boost from tea won't be enough to affect a person's weight.

It might be beneficial for your metabolism to stand, when possible, or just move around if you're sitting for long periods. Whenever you're physically active and moving, you can burn more calories compared to if you're stationary or seated.

One of the benefits of less stress is a better metabolism: Research suggests that when you're stressed out, your metabolism stalls. There are a few possible reasons for this, but one is that chronic stress stimulates the production of betatrophin, a protein that inhibits an enzyme needed to break down fat.

De-stressing may not always be easy, but it can be achievable in some cases. You can reduce stress by doing something that you enjoy but also find relaxing, like reading a book or taking a walk.

Research has found that sleep is important for regulating your metabolism. One study's findings indicated that, after a few days of sleep deprivation , study participants felt less full after eating and metabolized the fat in their food differently. While getting enough sleep isn't exactly a boost to your metabolism, it can keep you from experiencing weight gain.

It's recommended that adults get at least seven hours of sleep a night. If you're having a hard time hitting seven hours a night, try getting into new bedtime habits that will help you get a full night of sleep.

Your metabolism can be affected by different factors, but it's possible to boost it. Regular movement, including activities like strength and interval training, making changes to your diet, and getting enough sleep are all ways to see potential improvements to your metabolism.

A combination of drinking enough water, getting enough exercise, and eating a healthy balanced diet can help your metabolism burn fat. Chili peppers, cocoa, nuts, and green tea have all been suggested to have a positive effect on metabolism.

However, nutrient-rich foods in general can be beneficial for metabolism. It may be possible for dieting to have an effect on metabolism. However, more research is necessary to determine what exact conclusions can be drawn between diets and metabolism.

Mcmurray RG, Soares J, Caspersen CJ, Mccurdy T. Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective. Can you boost your metabolism? Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-based effects of high-intensity interval training on exercise capacity and health: a review with historical perspective.

Tan J, Krasilshchikov O, Kuan G, et al. The effects of combining aerobic and heavy resistance training on body composition, muscle hypertrophy, and exercise satisfaction in physically active adults.

Muscle cells vs. fat cells. Centers for Disease Control and Prevention. How much physical activity do adults need? Academy of Nutrition and Dietetics. Metabolism myths and facts. Martin A, Fox D, Murphy CA, Hofmann H, Koehler K. Tissue losses and metabolic adaptations both contribute to the reduction in resting metabolic rate following weight loss.

Int J Obes. American Council on Exercise. World Health Organization. Indicator metadata registry details. Chen Y kun, Liu T ting, Teia FKF, Xie M zhou. Exploring the underlying mechanisms of obesity and diabetes and the potential of Traditional Chinese Medicine: an overview of the literature.

Front Endocrinol. Saito M, Matsushita M, Yoneshiro T, Okamatsu-Ogura Y.

Check out these 10 healthy breakfast ideas. Secondly, you should exercise. It boosts your metabolism. Even a minute walk or jog will make a difference. Here are 5 morning exercises to start your day. Secret 3: Get active Sounds impossible, but you can - and should - work out every day.

Cardiovascular exercise running, swimming, aerobics, walking stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout. Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat.

The more lean muscle tissue you have, the more calories you burn daily. Breaking up a minute workout into two minute or three minute sessions is not only convenient, but also it may help you burn more fat, according to recent research.

Hate exercise? Here are 12 workout tips. Secret 4: Eat all day Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead. Eating small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.

Keep healthy snacks fruits, veggies, nuts , yogurt with you throughout the day. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day.

But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food. So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it.

Stay off this roller-coaster by eating at regular intervals throughout the entire day. Enjoy these 10 quick and tasty snack ideas. Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree.

Secret 6: Eat spicy foods Turning up the heat on your meals may do more than just add fun flavor. Body temperature and metabolism are related: As you burn energy, heat is released.

By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy. Experts agree that eating spicy foods can increase feelings of satiety.

Whenever you're physically active and moving, you can burn more calories compared to if you're stationary or seated. One of the benefits of less stress is a better metabolism: Research suggests that when you're stressed out, your metabolism stalls.

There are a few possible reasons for this, but one is that chronic stress stimulates the production of betatrophin, a protein that inhibits an enzyme needed to break down fat. De-stressing may not always be easy, but it can be achievable in some cases.

You can reduce stress by doing something that you enjoy but also find relaxing, like reading a book or taking a walk. Research has found that sleep is important for regulating your metabolism.

One study's findings indicated that, after a few days of sleep deprivation , study participants felt less full after eating and metabolized the fat in their food differently.

While getting enough sleep isn't exactly a boost to your metabolism, it can keep you from experiencing weight gain. It's recommended that adults get at least seven hours of sleep a night.

If you're having a hard time hitting seven hours a night, try getting into new bedtime habits that will help you get a full night of sleep. Your metabolism can be affected by different factors, but it's possible to boost it.

Regular movement, including activities like strength and interval training, making changes to your diet, and getting enough sleep are all ways to see potential improvements to your metabolism.

A combination of drinking enough water, getting enough exercise, and eating a healthy balanced diet can help your metabolism burn fat.

Chili peppers, cocoa, nuts, and green tea have all been suggested to have a positive effect on metabolism. However, nutrient-rich foods in general can be beneficial for metabolism. It may be possible for dieting to have an effect on metabolism.

However, more research is necessary to determine what exact conclusions can be drawn between diets and metabolism. Mcmurray RG, Soares J, Caspersen CJ, Mccurdy T. Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective.

Can you boost your metabolism? Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-based effects of high-intensity interval training on exercise capacity and health: a review with historical perspective.

Tan J, Krasilshchikov O, Kuan G, et al. The effects of combining aerobic and heavy resistance training on body composition, muscle hypertrophy, and exercise satisfaction in physically active adults.

Muscle cells vs. fat cells. Centers for Disease Control and Prevention. How much physical activity do adults need? Academy of Nutrition and Dietetics. Metabolism myths and facts.

Martin A, Fox D, Murphy CA, Hofmann H, Koehler K. Tissue losses and metabolic adaptations both contribute to the reduction in resting metabolic rate following weight loss. Int J Obes. American Council on Exercise. World Health Organization. Indicator metadata registry details.

Chen Y kun, Liu T ting, Teia FKF, Xie M zhou. Exploring the underlying mechanisms of obesity and diabetes and the potential of Traditional Chinese Medicine: an overview of the literature.

Front Endocrinol. Saito M, Matsushita M, Yoneshiro T, Okamatsu-Ogura Y. Brown Adipose Tissue, Diet-Induced Thermogenesis, and Thermogenic Food Ingredients: From Mice to Men.

Fekete ÁA, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: results from the chronic Whey2Go randomized controlled trial. The American Journal of Clinical Nutrition.

Górecki M, Hallmann E. The antioxidant content of coffee and its in vitro activity as an effect of its production method and roasting and brewing time.

Torquati L, Peeters G, Brown WJ, Skinner TL. A Daily Cup of Tea or Coffee May Keep You Moving: Association Between Tea and Coffee Consumption and Physical Activity. International Journal of Environmental Research and Public Health. Zhang S, Takano J, Murayama N, et al.

Subacute ingestion of caffeine and oolong tea increases fat oxidation without affecting energy expenditure and sleep architecture: a randomized, placebo-controlled, double-blinded cross-over trial.

Hodgson AB, Randell RK, Jeukendrup AE. The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms.

Advances in Nutrition. Ways to burn more calories every day. Zhang Y, Li S, Donelan W, et al. Angiopoietin-like protein 8 Betatrophin is a stress-response protein that down-regulates expression of adipocyte triglyceride lipase.

Biochimica et Biophysica Acta BBA - Molecular and Cell Biology of Lipids. Ness KM, Strayer SM, Nahmod NG, et al. Four nights of sleep restriction suppress the postprandial lipemic response and decrease satiety.

Journal of Lipid Research. How much sleep do I need? El-Zayat SR, Sibaii H, El-Shamy KA. Physiological process of fat loss. Bulletin of the National Research Centre. Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A critical review on the role of food and nutrition in the energy balance.

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