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10 Simple and proven steps to increase your metabolism

Your body must work hard even when it is completely at rest. Your breathing, digestion, and brain functions, for example, always continue even when you sleep.

The more energy your body uses when it is at rest, the easier it is to keep on weight or to lose weight if you want. With a high metabolism you also feel better and healthier.

10 Simple and proven ways to increase your metabolism, speed up your digestion.

1. Take proteins in every meal

After eating, your metabolism speeds up for a few hours. This is due to the extra energy needed to digest, absorb and absorb the nutrients. You then burn more calories temporarily.

After eating proteins, your metabolism accelerates the most, namely by 15-30%. For carbohydrates this is 5-10% and for fat 0-3%.

2. Drink more cold water

By choosing water, you already get a lot less calories than if you opt for sugary drinks or soft drinks.

But by drinking water, your metabolism increases temporarily. Research showed that after drinking half a liter of water, the metabolism was about 10-30% faster for one hour.

If that water is also cold, then your body needs extra energy to get it to body temperature and the effect is even greater.

3. Do Exercise

You burn calories during exercise and exercise. But exercising also helps build muscle. Your body needs more energy to maintain muscle mass than it does to maintain fat. That means that your metabolism is increased and you burn more calories at rest.

With interval training you alternate periods of intensive effort with periods of rest. According to this research, this method of training ensures an even greater reduction in fat.

4. Do Workout

You build muscle mass with workout. The more muscle you have, the more calories your body burns at rest.

You can train with small weights but yoga also helps. You use your own body as weight.

5. Stand more

Sitting too long for each other is unhealthy. If you sit a lot, it means that you burn fewer calories and that you are more likely to be overweight.

By standing more, for example by standing behind your desk instead of sitting, you burn more calories. With 3 hours of standing, you burn 174 kcal more than sitting.

6. Drink coffee

The caffeine in coffee stimulates the nervous system to break down fat cells. This is because the amount of adrenaline in your blood temporarily rises after drinking coffee. This converts fat cells into fatty acids.

After drinking coffee, your digestion or metabolism speeds up temporarily by 3-11%. The more you drink, the greater the effect.

7. Drink more tea

Green tea is healthy. Green tea and Oolong tea appear to increase metabolism by 4-5%.


This happens for the same reasons as with coffee. Partly because of the caffeine but also because of the catechins in tea that speeds up your metabolism for a few hours after drinking. Another advantage of tea is that it itself provides no or hardly any calories.

8. Eat spicy foods more often

Peppers contain capsaicin, a substance that gives your metabolism a boost.

Most people can only tolerate small amounts of peppers. That is why the effect of eating peppers may be small, but if you combine this with other ways that speed up your metabolism, which are on this page, for example, it can have more effect.

9. Sleep well

A lack of sleep increases the risk of being overweight. This is caused by the effects of sleep deprivation on metabolism .

If you sleep too little the hormones ghrelin (which regulates hunger) and leptin (the hormone that indicates that you have eaten enough) decrease. Sleep deprivation is also associated with an increased sugar level and a greater risk of diabetes .

10. Eat whole-grain more often

By replacing white flour products with whole grain products, you increase your metabolism.

Your body simply has to work harder to burn whole grains. The fibers in wholemeal bread also slow down the digestion, so that your blood sugar rises less quickly. If your sugar level is in balance, without major peaks and troughs, you will have fewer problems with binges, dips in your energy and mood swings.

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