The Independent Pharmacy

Metabolism Boosters - How To Speed Up Your Metabolic Rate

Scott McDougall
Scott McDougallMPharmDirector & Registered Manager

Reviewed on 5 Feb 2024

Multiple factors influence your metabolic rate, including age, body type, gender, and lifestyle choices. Age plays a key role, as metabolism tends to slow down with age due to loss of muscle mass and reduced physical activity, which often leads to weight gain. Gender differences exist as well - men generally burn more calories even at rest due to greater quantities of muscle mass and higher testosterone.

Lifestyle choices that support metabolism include staying physically active, getting enough sleep, managing stress, and eating a balanced, nutrient-rich diet. A holistic approach is needed when it comes to boosting metabolism, and here at the Independent Pharmacy, we’ve got the expert knowledge and quality products to help you jump-start your weight management journey.

Key Takeaways

  • Exercise that builds muscle mass and incorporates high-intensity interval training (HIIT) provides the biggest metabolism boost.
  • Eating more protein-rich whole foods like fish, eggs, nuts, and beans supports a faster metabolism.
  • Hydration and adequate sleep are crucial lifestyle factors that impact metabolic rate.

Boosting Metabolism through Exercise

High-intensity Interval Training (HIIT) for Increasing Metabolic Rate

High-intensity interval training (HIIT) is an effective way to increase your metabolic rate. HIIT combines aerobic activity like running or cycling with short bursts of intense anaerobic exercise. This encourages your heart rate to reach around 80% of its maximum before resting briefly and repeating.

HIIT is more time-efficient than steady-state cardio. Sessions typically last 10-30 minutes but burn more calories by pushing your body into fat-burning mode. Incorporating 2-3 HIIT workouts each week helps boost calorie burn. Take care not to overdo it, though - rest days are important to prevent overtraining.

Strength Training to Build Muscle Mass and Enhance Metabolism

Incorporating strength training into your workouts is important for building muscle mass and supporting a healthy metabolism. Muscle tissue burns more calories than fat, even at rest. However, muscle loss occurs naturally with age and inactivity. Strength training counteracts this by building and preserving calorie-burning muscle mass.

Weightlifting, resistance bands, and bodyweight exercises like push-ups and Pilates all encourage muscle growth. Focusing on large muscle groups like the legs, back, and core is particularly effective. Strength training combined with cardio forms the basis of a metabolism-boosting workout plan.

Incorporating Resistance Training into Your Workout Routine

Resistance training should be a key part of your workout routine for supporting metabolism goals. Exercises incorporating resistance bands, weights, or leveraging your body weight all build calorie-burning muscle. Great options include:

  • Bodyweight moves like push-ups, squats, lunges and planks
  • Lifting weights for arms, shoulders, legs and back
  • Resistance band routines targeting major muscle groups
  • Pilates sequences focused on core strength

Nutrition and Metabolism

Understanding the Connection Between Diet and Metabolism

What you eat and drink impacts how fast your metabolism works. Extreme diets that cut way back on calories or food groups slow your metabolism over time. Without enough nutrients from protein, healthy fats, vitamins, and minerals, your body can’t properly fuel all its chemical processes that are tied to burning energy.

Lacking certain nutrients hampers metabolism-regulating enzymes and hormones. Poor nutrition plus inactivity causes muscle loss, further reducing calorie burn during rest.

Overeating calories also strains metabolism over time. Without enough physical activity to burn excess energy, the extra calories get stored as body fat.

Importance of a Balanced Diet for a Healthy Metabolism

Eating a nutritious, balanced diet is key to maintaining a fast metabolism. This includes getting enough:

  • High-quality protein like fish, poultry, eggs, beans and dairy
  • Iron-rich foods such as meat, seafood, spinach and fortified cereals
  • Fruits and veg high in metabolism-boosting vitamins and minerals
  • Healthy fats from nuts, seeds, olive oil and oily fish

Protein fuels all cells and body processes tied to energy use, making it crucial for metabolic health. Iron allows red blood cells to carry oxygen to tissues to burn calories properly. Vitamin-rich foods provide phytochemicals that optimise enzyme production central to metabolism.

Spicy thermogenic (heat-producing) foods like black pepper, ginger and chilli may subtly boost metabolism. Their heat-generating compounds raise body temperature slightly, triggering quicker calorie burn.

Vitabiotics Ultra Iron Tablets (30)
Vitabiotics Ultra Iron Tablets (30)
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Including Protein-Rich Foods in Your Meals to Boost Metabolism

Loading up on protein at meals helps elevate metabolic rate. Great high-protein options to incorporate include:

  • Lean meat like chicken, turkey, pork tenderloin
  • Fish such as tuna, salmon and cod
  • Eggs, especially the whites
  • Beans, lentils, chickpeas
  • Low-fat dairy products like milk and yogurt

Protein provides amino acids that drive nearly all metabolic processes, making it the ultimate metabolism booster nutrient. Eating protein causes a bigger thermal boost versus fats or carbs, burning more calories during digestion. It also helps maintain calorie-torching lean muscle mass.

Lifestyle Changes for a Faster Metabolism

Hydration and its Effect on Metabolic Rate

Staying adequately hydrated is important for keeping your metabolism running efficiently. Water makes up over half your body weight and performs many essential functions tied to energy expenditure and calorie burn.

Dehydration causes metabolic processes to slow down as less fluid is available to fuel these chemical reactions. Daily water needs differ by age and activity level. As a general guide:

  • Adult women should aim for 2 litres
  • Adult men need around 2.5 litres
  • Adding extra for sweat-inducing exercise

How Can The Independent Pharmacy Help?

Here at The Independent Pharmacy, our expert pharmacists take the time to understand your health history and goals to offer the best solutions for you.

Boosting your metabolism requires balanced, sustainable lifestyle changes, most importantly, changes to diet and activity levels. It’s vital to consult your doctor if you’re making radical changes to your lifestyle – they will be able to offer advice and help along the way.

Contact us today at The Independent Pharmacy to learn how we can help you reach your metabolism goals.


How can I increase my metabolism to lose weight?

Increasing physical activity, eating a balanced diet rich in metabolism-boosting foods, staying hydrated, getting enough sleep, and managing stress levels can all help boost your metabolism to support weight loss.

Do metabolism boosters help you lose weight?

Yes, certain supplements like green tea extract and capsaicin may provide a small metabolism boost to help the body burn slightly more calories.

What is the most effective metabolism booster?

Combining strength training and high-intensity interval training (HIIT) workouts is the most effective way to naturally boost metabolism in the long run.

Can you speed up your metabolism?

Yes, you can speed up a slow metabolism through lifestyle changes like adding muscle-building exercise, eating more protein, staying hydrated, getting enough sleep, and managing stress.

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