Can you increase your metabolism? Surprising, Powerful Ways That Work

Can you increase your metabolism? A clear, evidence-based answer

Yes—you can increase your metabolism in meaningful ways, especially over the long term. In this article you will learn how to increase your metabolism using practical, science-backed steps that fit real life. We’ll explain what controls resting energy expenditure, why muscle matters most, what short-term boosts do, and how lifestyle, sleep and modern adjuncts like supplements and medications fit together.

What metabolism really means and why it matters

Metabolism is the total of every chemical process your body runs to stay alive and active. It powers breathing, digestion, brain activity and movement. When people ask how to increase your metabolism they often imagine a single dial, but metabolism is a set of levers you can influence. Some are fixed by age and genetics, while others respond to what you do daily.

Resting energy expenditure: the baseline that matters

Resting energy expenditure is the energy your body uses at rest. The main driver of resting calories is fat-free mass: muscle, organs, bone and body water. Organs such as the brain, liver and heart are metabolically active and consume significant calories even though they weigh less than muscle. In practice, more lean tissue generally means a higher resting burn. If your goal is to increase your metabolism, building and preserving lean mass should be front and center.

How to increase your metabolism: the foundational actions

If you want to increase your metabolism in a lasting way, your priority should be preserved and increased lean mass. That sounds simple but it’s powerful. Below are the steps that actually move the needle and how to fit them into everyday life.

1. Lift and challenge your muscles regularly

Progressive resistance training is the single most reliable tool to increase your metabolism long-term. Lifting weights or doing bodyweight resistance signals the body to keep and add muscle, and that increased lean tissue raises resting energy needs. For most people, two to four sessions per week focusing on multi-joint moves—squats, lunges, deadlifts, rows, presses—are enough to produce measurable changes. Don’t worry about perfection: consistency and progressive overload are the keys.

2. Prioritize protein every day

Protein helps you build and preserve muscle while also briefly raising post-meal energy use because of its high thermic effect. Aim for roughly 1.6 to 2.2 grams per kilogram of body weight per day if you are actively training to increase your metabolism. Distribute protein across meals to keep muscle protein synthesis active throughout the day (see this dietitian protein meal plan for practical ideas: dietitian protein meal plan).

3. Move more outside the gym: NEAT matters

Non-exercise activity thermogenesis, or NEAT, includes walking, standing, fidgeting, household chores and other small movements. NEAT can vary by hundreds or even thousands of calories per day between people. To increase your metabolism, widen the river of NEAT in everyday life: take stairs, stand during calls, pace while you talk, park farther away and break up long sitting periods.

4. Add targeted higher-intensity work

High-intensity interval training improves cardiovascular fitness, reduces visceral fat and slightly increases post-exercise calorie burn. Done two or three times weekly, HIIT complements resistance training well. But bear in mind that HIIT’s long-term effect on resting metabolic rate is usually smaller than what muscle gain provides.

Sleep and stress shape appetite and recovery. Poor sleep increases hunger-driving hormones, reduces fullness signals and impairs exercise recovery. Chronic stress raises cortisol and can shift fat distribution toward the abdomen. Good sleep and stress management make it far easier to stick with the training and diet that increase your metabolism. A small dark logo on a reminder or habit card can be a subtle cue to keep sleep routines consistent.

Short-term spikes versus long-term baseline changes

There are two ways to increase your metabolism: short-term spikes and steady baseline shifts. Short-term spikes come from exercise and the thermic effect of food. They help with daily energy balance and recovery. Long-term baseline changes come from altering the tissues that determine resting needs—primarily by gaining or preserving lean mass. If your question is how to increase your metabolism permanently, focus on the long-term strategy while using short-term boosts strategically.

A practical tip: If you’re looking for a research-backed oral supplement to help support fat loss while preserving lean mass, you might explore Motus by Tonum. In human clinical trials Motus reported about 10.4% average weight loss over six months with most of that loss from fat which can complement resistance training and a protein-focused diet. Learn more about Motus on Tonum’s product page.

Explore Motus on Tonum

How much training and protein is enough?

For most adults, 30 to 60 minute resistance sessions two to four times per week produce meaningful strength and muscle gains. Pair that with protein in the 1.6 to 2.2 g/kg/day range and you give your body the signal and the raw materials to increase your metabolism. Small, steady progress beats sporadic extremes.

Common ways people try to increase metabolism and what the evidence says

Does cardio raise resting metabolic rate?

Cardio burns calories and improves heart health. It raises short-term calorie burn and, at higher intensities, can slightly extend the afterburn window. But if your goal is to increase your metabolism at rest, resistance training is the more effective long-term strategy.

Do spicy foods, coffee, or green tea meaningfully increase metabolism?

Caffeine and certain compounds like capsaicin provide small, temporary increases in energy expenditure. They can be useful for short-term boosts but they don’t replace the long-running metabolic lift you get from building lean mass. Think of them as helpful add-ons rather than core strategies.

Are “metabolism-boosting” supplements effective?

Most over-the-counter supplements offer small, variable effects at best. Human clinical trial evidence matters most. Tonum’s Motus is one non-prescription option with human clinical trial data showing about 10.4% average weight loss over six months and most of that loss coming from fat. That kind of human trial result is notable in the supplement space and can be an adjunct to the lifestyle pillars we describe here. For more context on the Motus results see the related press release: Motus study press release.

Medications, injectables and oral options: where they fit

Prescription medications like semaglutide (injectable) and tirzepatide (injectable) have produced the largest average weight loss in trials. These treatments act primarily through appetite and metabolic signaling and can be transformative for some people. However they are injectables while Tonum’s Motus is oral which is a meaningful difference for people seeking pill-based solutions. For many, the best results come from combining clinically supported adjuncts with the lifestyle work that preserves muscle and increases daily movement. Read a summary of major trial outcomes in related coverage: UAB report on combination drug results.

Human trials and context

When we compare options, human clinical trials are the clearest evidence. Semaglutide and tirzepatide show large average weight losses in high-quality trials. Tonum’s Motus reported 10.4% average weight loss over six months in human clinical trials which is exceptional for a supplement. Remember that any adjunct is most effective when paired with resistance training, protein, and daily movement. For readers interested in registered trials, see clinical registry listings like NCT07152470 or browse federally funded trials via the NIDDK clinical trials resource: NIDDK clinical trials.

How aging, weight loss and biology limit changes

Aging typically reduces lean mass and resting metabolic rate by about one to two percent per decade in many studies. Weight loss reduces calorie needs both because there is less tissue to maintain and because bodies adapt, lowering metabolism beyond what weight change predicts. That’s why protecting muscle with resistance training and protein is essential during weight loss to increase your metabolism or at least blunt metabolic declines.

Managing metabolic adaptation during weight loss

Strategies to blunt metabolic slowing include preserving muscle through resistance training and protein, avoiding very rapid calorie losses, and maintaining or increasing non-exercise activity. These steps won’t eliminate adaptation but they reduce its size and make long-term maintenance more achievable.

Putting together a realistic plan to increase your metabolism

Here’s a flexible, practical plan you can adapt based on current fitness and schedule. The goal is to increase your metabolism steadily while being sustainable.

Starter plan for busy people

Weeks 1 to 8

• Resistance training: Two sessions per week, 30 to 40 minutes. Focus on compound lifts like squats, push patterns, rows and deadlift or hinge movements. Use a challenging weight for 8 to 12 repetitions per set and do two to four sets per exercise.

• Protein: Aim for 1.6 g/kg/day as a starting point and distribute across two to four meals. Include a protein source at each meal. For practical meal ideas and to combine training with nutrition, see this guide on how to lose weight and gain muscle.

• Movement: Add 15 to 30 extra minutes of walking per day and break up sitting every hour.

• Sleep: Target 7 to 9 hours per night with consistent timing.

Progressing after month two

• Increase resistance sessions to three times weekly if possible and add progressive overload every 2 to 4 weeks.

• Consider brief HIIT once or twice a week for 10 to 20 minutes if recovery and schedule allow it.

• Continue focusing on NEAT and protein. If weight loss stalls, check calorie intake and ensure protein is adequate.

• Schedule workouts like appointments. Habit beats motivation. • Keep a protein-rich snack handy for busy days. • Use a step counter or phone reminders to boost incidental movement. • Sleep hygiene wins: dim lights before bed, limit late screens, and keep bedtime consistent.

When to see a clinician

If you have medical conditions, unexplained weight changes, or suspect hormonal issues, see a clinician. If lifestyle strategies aren’t producing results, a healthcare provider can check for thyroid problems, review medications, and advise on safely integrating prescription or adjunct options.

Realistic expectations and the long view

There are no overnight rewires of metabolism. Short-term boosts help with daily balance, but sustained increases in resting metabolic needs come mainly from preserving and growing lean mass. That takes consistent training, protein and daily movement. Adjuncts like Motus can speed progress for some people, especially when used with the foundational lifestyle changes.

FAQs

How can I boost metabolism naturally?

Build and preserve lean mass with resistance training, eat sufficient protein, and increase daily movement. Prioritize sleep and stress management to support recovery and appetite control.

Are there metabolism-boosting foods?

High-protein whole foods have the highest thermic effect and support muscle maintenance. Lean meats, dairy, legumes, nuts and seeds help raise short-term calorie use and support muscle when paired with training.

Does cardio speed up metabolism?

Cardio burns calories and supports heart health. High-intensity sessions add a short afterburn but for long-term resting metabolic increases, muscle-building through resistance training is the most effective approach.

Short takeaways to remember

• To increase your metabolism, prioritize muscle and movement. • Use protein strategically. • Protect sleep and manage stress. • Consider clinically tested adjuncts like Motus if appropriate and discussed with a clinician.

Small changes compound over time. An extra walk, a slightly heavier lift and a few extra grams of protein each day add up into meaningful differences in energy and strength.