Tips To Boost Your Metabolism - Backed by Science

Either way, whether someone easily loses weight – or struggles to lose weight– their metabolism plays a substantial role. When people say they have a “slow metabolism,” they’re referring to a basal metabolic rate (BMR): the number of calories your body burns at rest. While genetics play a large role in determining BMR, incorporating these six habits can have a positive impact on your metabolism.

1. Breakfast Is the most important meal of the day

This is particularly helpful for people who struggle with obesity. One study found that eating breakfast increased activity in genes associated with fat metabolism, and decreased activity in genes linked to insulin resistance. Regular morning meals may also help stabilize blood sugar levels, which is important for long-term metabolic and cardiovascular health.

2. Prioritize Sleep

Poor sleep habits have also been linked to higher risks of obesity and type 2 diabetes. Getting the right amount of sleep each night, which is recommended to be seven to eight hours, plays a role in the speed of your metabolism. A trial conducted at the University of Chicago shows that sleeping only four hours per night can impair glucose metabolism and hormone balance. Sleep deprivation increases ghrelin (the hunger hormone) and decreases leptin (the hormone that signals fullness). This makes weight loss more challenging.  

3. Which Fat? Think Coconut Oil

When we think of fats which are considered to be healthy, olive oil or avocado oil comes to mind. However, coconut oil, which has a different chemical make-up compared to other fats, has a small metabolic advantage. Coconut oil contains medium-chain triglycerides (MCTs), which are digested more quickly and used for energy rather than stored as fat. Research shows meals made with MCTs can modestly increase energy expenditure compared to meals prepared with long-chain fats like olive oil. While not a magic solution, this swap may offer a slight metabolic boost.

4. HIIT Workouts + Strength Training

 HIIT workouts—short bursts of intense exercise followed by rest—can increase calorie burn even after the workout ends. This “afterburn” effect occurs because your body continues using extra oxygen and energy during recovery. Studies show that HIIT can produce similar or greater metabolic benefits than longer endurance workouts, despite requiring less time. Think: burpees, kettle bell swings, even jumping jacks.

Grab the weights: The fastest growing sport for middle aged women is strength training. It makes sense. As we age, the muscle mass in our bodies decreases. This compounds with weight loss. However, by incorporating weightlifting as a consistent part of exercise, not only will you speed up your metabolism, you will build muscle which is key to burning calories. Other positive side effects include: increased bone density, decreased chances of neurological diseases, and a boost in overall mood.

5. Magic of Water 

Hydration supports metabolism in more ways than one. Studies have shown that drinking about 500 mL (roughly 17 ounces) of water can temporarily increase metabolic rate by up to 30%. In one trial, overweight participants lost an average of three pounds over eight weeks by increasing daily water intake, even without other dietary changes.

6. Protein is Priority

Of all the macronutrients, your body burns the most calories by digesting protein. Protein can increase metabolism by 15–30% compared to carbohydrates or fats. It’s also the most satiating nutrient, helping reduce overall calorie intake. Diets higher in protein have been associated with consuming about 500 fewer calories per day. In order to lose one pound, your body needs a deficit of 3500 calories. By eating 500 fewer calories per day, you will lose one pound per week.

Surgical and Medical Options for Weight Loss

While you can’t completely change your metabolism, small, science-backed lifestyle adjustments can help support weight loss and maintenance. Dr. Korman provides both surgical weight loss options such as the gastric sleeve and nonsurgical weight loss options such as Wegovy or Zepbound to help you achieve long term success. Schedule your consultation with him today to discuss the best options for you.