Are you struggling to burn calories despite eating right and exercising? The secret may lie in your metabolism. Understanding how your body uses energy can give you a big advantage. Today, we’ll see seven practical ways to boost your metabolism and improve your overall health.
In a recent video, Healthy educator Prashant Desai from Stanford School of Medicine says, “Today, I’m going to share seven ways to boost your metabolism. Following these tips can give you a significant advantage. Yes, friends, it’s not impossible.”
Understanding Metabolism
Many people confuse fast and slow metabolism. Prashant gives a simple analogy – “If a car can travel 15 km, it has a fast metabolism. If the same car can only travel 2 km, it has a slow metabolism. When we discuss metabolism, we are talking about total distance, not speed per hour.”
Your body composition matters too. Muscle is much more active than fat and burns three times more calories even at rest. So, a person with more muscle naturally has a faster metabolism. Exercise and movement boost metabolism because muscles require energy to function, whether it’s working out, walking, or even fidgeting.
Metabolism (scientifically called Total Daily Energy Expenditure (TDEE)) is the total energy your body uses daily. TDEE has four key components:
EAT (Exercise Activity Thermogenesis): Energy used in deliberate exercise like walking, running, swimming, or weightlifting. Contributes 0–20% to TDEE.
NEAT (Non-Exercise Activity Thermogenesis): Energy used for everyday movements like hand gestures, walking around, or fidgeting. This can contribute 5–30% of TDEE and is highly modifiable.
TEF (Thermic Effect of Food): Energy used to digest food.
RMR (Resting Metabolic Rate): Energy used just to stay alive—breathing, heart beating, kidneys filtering. Makes up 40–70% of TDEE.
7 Proven Ways To Boost Metabolism
Increase Protein Intake – Eating more protein raises metabolism because digesting it requires extra energy. It also keeps you full longer, reducing calorie intake.
Focus on NEAT – Move more in daily life. Stand, walk, take short 5–10 minute walks multiple times a day, or use a standing desk. These small movements can burn 300–400 extra calories over time.
Exercise Regularly – Cardio burns calories immediately, while strength training builds muscle, increasing metabolism over time.
Spicy Food – Spices temporarily raise metabolic rate and encourage hydration, which can reduce overeating.
Stay Hydrated – Drinking cold water can increase resting metabolic rate by 10–30% for an hour.
Cold Exposure – Being in a cold environment forces your body to generate heat, increasing calorie burn.
Sleep Well – Poor sleep leads to higher calorie intake and fat storage. Good sleep supports muscle growth and a better metabolism.
Prashant also highlights that fish oil (Omega-3) and building muscle through heavy lifting paired with adequate protein (1.6–2 grams per kg of body weight) can further boost metabolism.
By combining these seven methods, you can naturally improve your metabolism. Remember, metabolism is a product of evolution, not engineering. Small, consistent changes can make a huge difference. Adopt these habits, think differently, and transform your health.
