Metabolism plays a vital role in determining how effectively your body converts food into energy. A sluggish metabolism can make weight loss more challenging, while a well-functioning one supports better energy levels and fat-burning. Fortunately, there are simple, science-backed ways to reset your metabolism and kickstart weight loss.
We checked in with several health experts who revealed nine “extremely simple” ways you can reset your metabolism and shed excess pounds. Some of the most effective tips were increasing protein intake, staying hydrated, getting quality sleep, and more. Read on to learn more.
1. Increasing Protein Intake
Increasing your protein intake is one of the best ways to reset your metabolism. Dr. Joseph Ambani says, "Eating more protein can temporarily boost your metabolism. The thermic effect of food (TEF) is the increase in metabolic rate after ingestion. Protein causes the highest rise in TEF, increasing your metabolism by 15–30%."
2. Staying Hydrated
We probably don't have to tell you twice that water is important. Water can really only do your body good. It turns out it's also one of the easiest ways to help your metabolism. Drinking water increases your metabolism by up to 25% for almost an hour after drinking it.
That means if you drink a few cups of water every hour, your metabolism will be at its highest the whole day. Water is important for metabolizing stored fat into energy. We know this because we see how the body’s metabolism can be slowed down by even relatively low levels of dehydration. The slower the metabolism, the slower the weight loss. Hannah Daugherty, NASM and ACE-certified personal trainer and health coach, emphasizes the power of hydration when it comes to metabolism and weight loss. "Water can increase your energy and help decrease cravings and unnecessary eating throughout the day," she says. It's is also a natural appetite suppressant.
3. Quality Sleep
Sleep is the time in which your body can recover from the activities of the day, and your muscles will properly rest after exercise, leading to strength gains and injury avoidance. When you cut down on the amount of sleep you get each night, your body has less time to rebuild, leading to exhaustion and decreased efficiency in general function moving forward.
“Without adequate sleep you are unable to generate hormones, regenerate brain cells, or really carry out any metabolic process, including fat metabolism,” explains Schroeder. “So, without enough sleep, your body has to take shortcuts and will be unable to metabolize your fat, which means your weight loss is definitely going to be affected.”
4. Don't Skip Breakfast
Skipping breakfast can lead to a drop in blood sugar levels, causing the body to enter a state of energy conservation where it burns fewer calories. This can slow down the metabolic rate. Additionally, skipping breakfast may result in overeating later in the day, especially on high-calorie foods, which can further disrupt metabolism and lead to weight gain.
Gerber emphasizes that skipping breakfast can negatively impact your gut health, which is crucial for effective weight management. "If we do not eat our breakfast, our body registers this as unsafe and therefore does not prioritize gut repair, optimal digestion, and health hormone output," she explains. "By not eating, it turns down the dial of metabolism to protect itself and can cause sluggish digestion."
5. Green Tea
Dr. William Li, acclaimed author of “Eat To Beat Disease,” recently shed light on the remarkable metabolism-boosting benefits of green tea in a TikTok video. According to him, this tasty anti-inflammatory tea could help you shed fat and keep your metabolism fast even in middle age.
He explains, "Green tea has polyphenols called catechins. They help to fire up our brown fat to burn down harmful white fat, so they consume fuel." Brown fat is the type of fat that breaks down glucose, while white fat stores extra energy; too much of this white fat is what can lead to obesity.
6. Strength Training
If your goal is fat loss, you may be more inclined to stick to cardio only in the gym. However, certified nurse practitioner Sarah Anderson notes you may be missing out on a valuable opportunity to boost fat burn when you do this. “While [cardio] is necessary and an important part of exercise, it is important to add strength training and muscle-building exercise into your routine,” she says. “By increasing your muscle mass, it increases your basal metabolic rate, which means you burn more calories while you are resting.” With this, one to three days of strength training each week will be plenty to notice muscle changes, naturally giving your metabolism an increase.
7. Manage Stress Levels
Chronic stress triggers the release of cortisol, a hormone that can lead to weight gain, especially around the midsection, and slow down metabolism. By practicing stress-inducing techniques like yoga, meditation, or deep breathing, you can lower cortisol levels and create a more balanced metabolic environment.
8. Incorporate High-Intensity Interval Training (HIIT)
High-Intensity Interval Training, or HIIT, is a powerful way to rev up your metabolism. This form of exercise alternates between short bursts of intense activity and recovery periods, which keep your metabolic rate elevated long after your workout.
9. Eat More Fiber-Rich Foods
Fiber is essential for digestion and can help boost metabolism by supporting gut health and regulating blood sugar levels. Soluble fiber, in particular, slows digestion, which helps stabilize insulin levels, reducing fat storage.
