Metabolism pills for weight loss

Last Updated on November 7, 2022 by

Metabolism is the process that determines how your body converts food into energy. It is also responsible for how your body burns fat. If you want to burn fat faster and get a metabolism that works for you, there are ways of doing this. By adding certain foods to your diet, doing cardiovascular workouts and getting rid of stress, you can boost your metabolism and speed up your weight loss.

People nowadays are looking for the safest and most natural supplements for losing weight. The best products seem to have a combined formula of all-natural ingredients that have been shown to cause a significant improvement in metabolism, which helps promote weight loss. The best weight loss supplements MELT fat away while also regulating your appetite inducing your body to burn its fat stores as energy. The top 5 ingredients used in these pills are Green Tea Extract, Indian Gooseberry Extract, Glucomannan Fiber, Garcinia Cambogia Fruit, and Chromium. You can learn more about how Meridia For Weight Loss and Metabolism Boost For Weight Loss works by visiting my site at https://foodkeg.com/

Metabolism pills for weight loss

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If you’re one of the millions of Americans who struggle with weight loss, combining diet and exercise with a metabolism-booster supplement might help you achieve your health and fitness goals faster.

Metabolism booster pills are dietary supplements that help speed up your metabolic rate, resulting in fat loss. The best metabolism booster pills can also help suppress your appetite and improve your energy levels, making it easier to lose weight.

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But not all metabolism boosting supplements are created equal. While some diet pills are very effective, others don’t have the right combination of ingredients to work as well as they claim.

We’ve reviewed the best metabolism boosters on the market to see which supplements work the best. We evaluated each metabolism booster below on a variety of factors including ingredients, servings per bottle, reviews, price, and guarantee.

Here are our top picks for the best metabolism booster pills of 2022.

The Best Metabolism Booster Pills for 2022

1. PhenQ: Best for Weight Loss

PhenQ is one of the best-selling weight loss and metabolism-boosting supplements for men and women, with hundreds of thousands of satisfied customers. The maker of PhenQ, Wolfson Brands (UK) Limited, has a stellar reputation and is well-established as one of the top manufacturers in the dietary supplement industry.

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With so many satisfied customers, it should come as no surprise that PhenQ is one of the most effective metabolism boosters on the market. PhenQ is thermogenic, which means it increases your body temperature to kickstart your metabolism and burn calories more efficiently.

PhenQ also targets weight loss in five distinct ways:

Increases Metabolism: PhenQ speeds up the fat-burning process by increasing your metabolism.

Curbs Cravings: PhenQ’s formula contributes to weight loss through appetite suppression and curbing hunger cravings.

Boosts Energy: By increasing your metabolic rate, PhenQ boosts your energy levels to combat fatigue from cutting calories.

Limits Fat Production: PhenQ can help you prevent weight gain by halting fat production in your body.

Improves Mood: Dieting can cause mood swings, but PhenQ uses natural ingredients to balance and enhance your mood.

Formula Overview: How Does PhenQ Work?

PhenQ’s vegan-friendly formula uses effective ingredients to help people lose weight quickly and safely by triggering thermogenesis and boosting metabolism. However, the star ingredient in PhenQ is α-Lacys Reset, which combines alpha-lipoic acid (a natural antioxidant), L-cysteine (an amino acid), and magnesium to burn body fat and boost your metabolic rate.

Alpha-lipoic acid (α-LA) is a common ingredient in many metabolism boosters. Research has shown that α-LA supplementation produced a significantly greater mean weight loss in comparison to the placebo group.

According to PhenQ’s official website, clinical studies have shown that α-Lacys Reset is an effective way to lose body fat, decrease body weight, and increase muscle mass. Compared to alternative ingredients and a placebo, people who took α-Lacys Reset experienced a:

In addition to α-Lacys Reset, PhenQ contains other natural ingredients that can boost metabolism, including:

If you’re on the fence about trying PhenQ, you’ll be happy to hear it has a 60-day money-back guarantee and plenty of bulk-buy discounts. Plus, you can take advantage of a 10% discount and free worldwide shipping offer you’ll find in a pop-up on the official website.

Who Is PhenQ Best for?

PhenQ is best for people who want a safe and effective metabolism booster to blast away stubborn body fat. With the ingredient α-Lacys Reset powering its formula, PhenQ helps you lose weight quickly, especially when combined with diet and exercise.

2. PrimeShred: Good Natural Metabolism Booster for Men

From Muscle Club Limited comes PrimeShred, a metabolism booster supplement for men with a potent formula and clinically backed ingredients.

PrimeShred is a top-rated dietary supplement and metabolism booster for men. Not only does PrimeShred promote weight loss, but it helps you maintain muscle mass so you can get shredded and burn away stubborn fat at the same time.

Boosts Your Metabolism: PrimeShred contributes to weight loss by increasing your body’s metabolic rate to burn calories for energy instead of storing them as fat.

Releases Stored Fat Cells: PrimeShred’s formula increases certain hormones and enzymes in your body to trigger lipolysis (the process of breaking down fat cells and burning them for energy).

Enhances Mental Focus: You can beat back the carb- and calorie-cutting blues with the brain-boosting nootropics in PrimeShred, like caffeine and L-theanine.

Increases Energy Levels: Intense dieting and exercise inevitably lead to tiredness and fatigue. PrimeShred contains natural ingredients for a clean energy boost, letting you power through even the most strenuous workouts.

Formula Overview: How Does PrimeShred Work?

Whether you’re a professional athlete or just an average Joe, PrimeShred will burn fat around the clock and help you build lean muscle mass. In addition, its artificial-free formula supports a healthy fat metabolism, increases energy levels, and kickstarts thermogenesis.

Take a look at PrimeShred’s formula and how it can help you boost your metabolism and burn fat without losing muscle mass:

In addition to those metabolism-boosting ingredients, PrimeShred’s formula is in a vegan capsule and also includes:

PrimeShred contains 100% natural ingredients, which means it’s safe and won’t cause unwanted side effects.

If you’re putting in hard time at the gym and want to maximize your results, PrimeShred is an excellent choice. Plus, the official website offers bulk buy discounts: Buy three bottles, save over $200 and get free shipping. PrimeShred also has an industry-leading 100-day money-back guarantee, one of the longest out of all the metabolism boosters we reviewed.

Who Is PrimeShred Best for?

PrimeShred is the best metabolism booster for men who want to get ripped and strip away fat without losing any muscle mass. With ingredients like green coffee, green tea, and L-theanine, PrimeShred kickstarts the metabolism for maximum muscle-building and fat-burning potential.

3. Leanbean: Best Metabolism Booster for Women

Leanbean, from the U.K.-based company Ultimate Life, Ltd., targets women exclusively. With all-natural and low-stimulant ingredients, Leanbean is one of the top-rated and best metabolism booster pills for women on today’s market

Women face different barriers than men when it comes to weight loss. For example, research shows that women have a more difficult time resisting the call of hunger cravings than men. Another study shows that women have a lower resting metabolic rate than men. Considering these differences, it makes sense that a weight loss supplement for women should be different than one for men.

Reduces Calorie Intake: With the key ingredient of glucomannan, Leanbean curbs your appetite and reduces cravings. Glucomannan is a dietary fiber that expands in your stomach after ingestion, which means you’ll feel full for longer and have an easier time saying no to those midday snack cravings.

Supports Fat Metabolism: Leanbean also contains a natural blend of thermogenics and metabolism boosters to burn fat faster, including choline, which also aids in the normal metabolism of fats.

Increases Energy Levels: With a formula that guards against vitamin deficiencies, Leanbean boosts your energy levels and keeps those dieting and workout blues at bay.

Formula Overview: How Does Leanbean Work?

Ultimate Life, Ltd. uses an exclusive formula developed for women to help them maintain healthy body weight and maximize fat loss. Here’s a list of the low-stimulant, all-natural ingredients in Leanbean:

Glucomannan: From the root of the konjac plant, glucomannan is a dietary fiber that promotes appetite suppression, helping you resist food cravings and snacks more easily.

Choline: As an essential nutrient, choline aids in your metabolic health and wellness and supports liver function.

Vitamin B complex: Vitamins B6 and B12 are essential for supporting healthy weight maintenance and reducing fatigue.

Chromium picolinate: This trace mineral helps your body maintain normal blood glucose levels.

Turmeric: A caffeine alternative, turmeric keeps your body burning fat and helps you lose weight.

In addition to the ingredients we just listed, Leanbean also contains:

Plus, Leanbean has a vegan-friendly formula that’s also soy-, gluten-, and GMO-free.

Leanbean is one of the most effective metabolism boosters for women struggling to maintain a healthy weight. Ultimate Life, Ltd. manufactures Leanbean in FDA-registered facilities and uses third-party testing to ensure top-notch quality. Leanbean also has a 90-day money-back guarantee, although that’s only valid for purchases of the “Complete” four-month bundle.

Who Is Leanbean Best for?

Leanbean is the best metabolism-boosting supplement for women who want an effective appetite suppressant to help them consume fewer calories and achieve a lean, trim, and toned body.

4. PhenGold: Highly Rated Appetite Suppressant That Supports Metabolism

Swiss Research Labs Ltd. is the manufacturer of PhenGold. As one of the most popular metabolism booster supplements for weight loss in 2022, there are thousands of success stories from happy customers.

PhenGold uses a multi-action formula to give your body the extra power to boost metabolism, reduce cravings, and increase fat oxidation. If you’re having trouble losing weight, PhenGold will help you achieve results or your money back — guaranteed.

Here are some benefits you’ll gain by taking PhenGold as a metabolic supplement:

Reduces Calorie Intake: PhenGold contains capsaicin and caffeine to stop food cravings before they can do damage to your diet.

Balances Mood: Emotional eating is a common barrier to weight loss. PhenGold balances your mood and reduces stress to keep you feeling level-headed, even during the worst snack attacks.

Maximizes Fat Burning: By activating fat-burning hormones, PhenGold helps your body break down and burn stored fat.

Boosts Metabolism: When you’re at rest, your body burns fewer calories. PhenGold boosts your metabolism to ensure your body burns carbohydrates and calories for energy instead of storing them as fat cells.

Increase Energy: PhenGold contains natural energy boosters to eliminate mid-day crashes and fatigue commonly caused by dieting.

Formula Overview: How Does PhenGold Work?

Swiss Research Labs, Ltd. developed PhenGold using clinically proven ingredients to promote weight loss and increase metabolism. With safe, all-natural ingredients, you can feel confident you’re getting one of the best metabolism boosters on the market.

PhenGold is one of the most effective metabolism boosters due to its vegan-friendly formula, which contains the maximum dosage of several fat-burning ingredients, including:

The PhenGold formula also contains these all-natural ingredients to support and aid your metabolic processes:

With no subscription fees, worldwide free shipping, and available bulk-buy discounts, PhenGold is an excellent choice for any man or woman undergoing the weight loss process.

Plus, you can try PhenGold risk-free! If you take this weight loss supplement as directed and are dissatisfied with the results, you have a 100-day money-back guarantee to rely on; just send back any unused and unopened bottles to the manufacturer.

Who Is PhenGold Best for?

PhenGold is one of the best metabolism boosters for men and women struggling with fatigue, energy loss, and mood swings associated with dieting and calorie cutting. With all-natural ingredients to balance your mood, reduce stress, and increase motivation, PhenGold is the perfect complement to a healthy diet and active lifestyle.

5. Trimtone: Effective Metabolic Supplement for Women

Trimtone is one of the best-selling metabolism booster supplements for women from the top manufacturer Swiss Research Labs Ltd.

Are you struggling to get rid of those last few pounds of stubborn belly fat? Eating a balanced diet and working out provide no guarantee that you’ll lose weight quickly or easily. Fortunately, Trimtone can help you attain those seemingly impossible body and fitness goals.

As one of the most effective metabolism boosters for women, it provides many weight loss benefits, such as:

Kickstarts Fat Loss: Trimtone contains grains of paradise, a plant that activates brown adipose tissue in your body, speeding up fat loss and keeping your energy levels stable.

Increases Metabolic Rate: By boosting your metabolism, Trimtone helps you burn more calories and carbohydrates, preventing your body from storing them as fat.

Halts Hunger Cravings: Trimtone contains glucomannan, a common ingredient in weight loss supplements that works to reduce caloric intake by curbing food cravings. It also has green coffee, green tea, and caffeine, which are all-natural appetite suppressants.

Formula Overview: How Does Trimtone Work?

Why is Trimtone one of the best metabolism booster pills for women? It’s a thermogenic fat burner that will raise your body temperature and metabolic rate and has a formula full of natural ingredients to maximize fat loss and weight reduction. Plus, it’s convenient: Just take one simple pill each morning before breakfast, and the effects will last all day.

Here’s a quick overview of Trimtone’s formula:

Unfortunately, Trimtone uses a gelatin capsule, which is unsuitable for vegetarians or vegans. Although it only contains a few ingredients, Trimtone uses the most effective metabolism boosters and thermogenics to give you the power and energy to slay those workout goals and eliminate stubborn fat.

With a simple, once-daily formula and powerful, effective ingredients, it’s no surprise that Trimtone is one of the best metabolism boosters for women. Like all of the fat-burning supplements we’ve reviewed in this post, Trimtone has a bulk-buy discount, with orders of three or more bottles qualifying for free shipping.

If you want to try Trimtone to facilitate your weight loss goals but you’re not 100% sold yet, you can try it risk-free thanks to a 100-day money-back guarantee (just be sure to purchase more than one bottle).

Who Is Trimtone Best for?

Trimtone is the best metabolism-boosting supplement for women who live a busy lifestyle and don’t want the hassle of taking multiple pills every day. With its all-natural, highly effective formula, Trimtone is also an excellent pre-workout supplement to help you achieve maximum results every time you hit the gym.

What Is Your Metabolism and How Does It Affect Weight Loss?

Have you ever heard someone blame their weight gain on a slow metabolism? In addition to factors like eating a healthy diet and exercising regularly, your body’s metabolism affects how quickly you lose weight.

But how much effect does metabolism have on weight loss? Will a high metabolism help you start burning fat and calories faster? We’ll walk you through the basics now.

Metabolism 101

Your body’s metabolism is what converts the calories you consume into energy. Your metabolism combines those calories with oxygen to release the fuel your body needs to function properly. Even when you’re sleeping, metabolic processes still occur to provide energy for essential bodily functions, including:

The rate at which you burn calories while resting is called your basal metabolic rate. Variables impacting metabolism speed include age, body composition, size, and gender. In addition, how much physical activity you get every day also affects your metabolism. You can get a general idea of your basal metabolic rate using a free online calculator, although no 100% accurate formula exists.

Metabolism and Weight Loss

While a faster metabolism can help your body burn more calories, it’s not the only factor contributing to weight loss or weight gain. In general, if you burn more calories than you consume, you’ll lose weight. Of course, someone with a faster metabolism will burn calories more quickly, even while resting.

However, having a slow metabolism means your body needs fewer calories to function. In fact, studies have shown that obese people often have a greater basal metabolic rate than people who are a healthy weight for their body size.

Essentially, your metabolism affects how fast you burn calories and lose weight. However, it may not have as big of an effect as people think.

Focus on eating a balanced diet, exercising regularly, and burning more calories than you consume as the cornerstones of your weight loss goals. In the meantime, adding a metabolism booster to your health and fitness regimen is an excellent way to achieve your goals faster.

How We Ranked the Best Metabolism Booster Supplements

You’re probably curious about how we ranked our top five choices. The five primary factors we used for our reviews are as follows.

Quality of Ingredients

Perhaps the most critical factor we used to judge each metabolism booster was the quality of its ingredients. All five supplements in this review have all-natural formulas with scientifically proven ingredients and research backing up their effectiveness. While we reviewed the official websites, we also found many links to studies and research proving how the formula’s ingredients promote weight loss and speed up metabolism.

Dosage

The amount and dosage level of the ingredients in a metabolism-booster supplement directly impact its efficacy. For example, a supplement with dosage levels of, say, caffeine that are too high may cause unwanted side effects, like a racing pulse, headache, or jitters.

User Reviews

User reviews are an essential aspect of commerce in today’s digital age, and dietary supplements are no exception. We read through testimonials and user reviews of all five metabolism-booster pills to get an idea of how effective each one is.

Of course, not everyone experiences the same results. However, we saw overwhelmingly positive reviews for our five picks.

Price and Value

If you’ve been researching and comparing pills or supplements to boost your metabolism, then you know that many of them are not cheap. However, the old cliché “you get what you pay for” rings true. The best metabolism booster supplements may be slightly pricey, but the results you can achieve are worth it. Fortunately, you have plenty of opportunities to save money on your purchase.

All five metabolism boosters we reviewed offer bulk-buy discounts, with the best savings on the largest orders. Even better, most orders that qualify for bulk-buy discounts usually ship for free. We also checked for limited-time promos, which you can find on the manufacturer’s website. For example, you might find a 10% off coupon or a voucher for free shipping.

Refund Policy and Product Guarantee

Another critical ranking factor we used to review the top metabolism boosters involved product guarantees and refund policies. Is there anything worse than trying to get a refund from a company that makes you jump through hoops just to get your money back?

Fortunately, you’re not likely to run into those problems with the five metabolism-booster brands we reviewed. Each manufacturer has a guarantee that makes it simple to get your money back. You just need to contact customer service, request your refund, and send back your unused and unopened bottles.

However, be sure to check the fine print before ordering. Usually, the guarantee only applies to purchases of more than one bottle because it takes longer than one month to experience maximum results.

How Do Metabolism Boosters Work?

Now that we’ve discussed how your body’s metabolic rate affects weight loss, let’s dive deeper into how metabolism booster pills work. Essentially, increasing your metabolism can help you lose weight in three ways:

We’ll give you a quick summary of how metabolism boosters work.

Burning Fat

The key to weight loss is burning fat, right? Fat oxidation, or the process of breaking down fatty acids, is one of the ways your body burns fat for energy. Thermogenic fat burners also assist in fat oxidation by increasing your body temperature, which in turn boosts your metabolism.

Thermogenic agents take stored fat and release it into your bloodstream, allowing your body to metabolize the fat into fuel for energy. Many metabolism boosters contain thermogenic compounds, such as capsaicin, Garcinia cambogia, and caffeine.

Increasing Energy

Another way metabolism boosters work is by increasing your energy, usually with stimulants like caffeine. One of the biggest barriers to losing weight is the fatigue and physical exhaustion that often accompanies calorie-cutting and dieting. Using a metabolism booster with a stimulant like caffeine, green coffee, or green tea can help you increase those flagging energy levels that are detrimental to your weight loss goals.

If you have caffeine sensitivity, Leanbean is an excellent choice because it contains 11 low-stimulant alternatives from natural sources, such as turmeric, to give you a clean energy boost throughout the day.

Suppressing Appetite

Appetite suppression is another way metabolism boosters can help you lose weight and stay on top of your fitness goals. Glucomannan is one of the most effective appetite suppressants in many weight loss supplements and metabolism boosters.

After you consume glucomannan, the fiber absorbs liquid and expands in your stomach, tricking your body into feeling fuller than you actually are. That false feeling of satiety makes it easier for you to resist those nagging hunger cravings.

Another common appetite suppressant is caffeine. Many studies have shown that caffeine intake can result in weight loss through fat oxidation and thermogenesis, making weight maintenance more manageable.

The Best Ingredients to Speed Up Metabolism and Burn Fat

So, what are the best ingredients for boosting metabolism and speeding up the weight loss process? Let’s look at the five most effective natural ingredients in most dietary supplements for increasing your metabolic rate.

Caffeine

Perhaps the most common ingredient in dietary supplements for weight loss is caffeine. Why? It’s simple: Caffeine works to stimulate weight loss and increase your metabolic rate, and you’ll find plenty of studies and research backing up its effectiveness.

One such example is a series of four trials that researchers completed to examine the effects of caffeine on metabolic rate in lean and obese people. The results? Metabolic rate “increased significantly” during the three hours after the subjects ingested caffeine. The study concluded that caffeine sped up the metabolism in both “normal” and obese individuals and also resulted in greater fat oxidation in people who weren’t overweight.

L-Carnitine

L-carnitine is a naturally occurring amino acid derivative in the kidney, liver, and brain that aids the body in transforming fat into energy. It’s also essential for muscle function. So how can it help increase your metabolism and contribute to weight maintenance and fat loss? Researchers reviewed 37 randomized controlled clinical trials that looked at the effects of L-carnitine on body composition and weight loss. The review found that L-carnitine reduced BMI (body mass index), body weight, and overall fat mass. Although you can find L-carnitine in metabolism supplements, you can also find it in plenty of natural sources, including poultry, meat, fish, and dairy.

Green Tea Extract

Green tea comes from the Camellia sinensis L leaf, a rich source of caffeine and polyphenol catechins. It’s one of the most common ingredients in dietary supplements for boosting metabolism. It increases the levels of hormones that burn fat in your body and also decreases the number of carbohydrates your body absorbs.

In addition, research shows that the catechins in green tea have a positive effect on weight management. Green tea also has thermogenic properties and promotes the oxidation of fat within the body, transforming it into energy. While drinking a cup of green tea may provide a slight benefit, consuming diet pills containing a larger dosage will give the best results and boost your metabolism more effectively.

Chromium Picolinate

Chromium is an essential mineral that performs several critical functions in the human body. While several forms of chromium exist, chromium picolinate is the form that the human body has the easiest time absorbing. This essential mineral impacts weight management through its effect on insulin and blood sugar, especially for those with diabetes.

In addition to its effect on blood glucose levels, chromium picolinate also may reduce hunger cravings. An eight-week study found that healthy overweight women taking chromium picolinate experienced a reduction in hunger, cravings, and food intake. However, other studies have found that chromium may only mildly affect fat loss and weight management.

You can find chromium picolinate in foods such as:

Do you love to eat spicy foods? Are you one of those people who have to put hot sauce on everything you eat? If so, you may be helping your body burn fat and increase its metabolism. Capsaicin, the molecule that gives chili peppers their spicy kick, isn’t just a metabolism booster. It’s also an effective appetite suppressant that can help you reduce hunger cravings. It doesn’t have any nutrients or calories, so there’s no dietary influence on your body. Instead, consuming capsaicin increases your heart rate and boosts your metabolism so that your body burns fat stores for energy.

Capsaicin plays a role in overall metabolic health and is particularly effective at helping obese people lose weight. In addition, research has shown that consuming capsaicin doesn’t produce any adverse side effects, making it a safe and effective method for increasing your metabolism and losing weight.

Tips for Increasing Metabolism Naturally

In addition to taking a dietary supplement, there are plenty of ways you can increase your metabolism naturally.

Drink Cold Water

One of the simplest ways to boost your metabolism is by drinking cold water. Eliminate sugary beverages (especially soda!) and try drinking ice cold, calorie-free water instead. How does it work? By drinking cold water, you force your body to use more energy than usual to heat the water and raise it to your normal body temperature.

Research shows that drinking just a half liter of ice-cold water can boost your metabolism by up to 30% for a full hour! Put down the Coca-Cola and pick up a glass of crisp, cool water instead.

High-Intensity Interval Training

High-intensity interval training, or HIIT, is another way you can increase your body’s metabolism. Let us forewarn you: HIIT isn’t for the faint of heart. The core of HIIT is pushing your body to extreme exhaustion by alternating quick periods of intense physical exercise with light recovery periods, like sprinting for 20 seconds and then jogging for two minutes.

By performing HIIT, you can increase your body’s metabolism. In fact, you can burn as much as 450 calories in just 30 minutes of high-energy HIIT. For example, in one research study, overweight men with a metabolic disorder performed HIIT routines for three months. The study’s participants lost an average of 4.4 pounds and had 17% fat loss.

HIIT may be a difficult workout, but the overall benefits are by far worth it.

Load Up on Protein

Eating protein-rich foods can effectively suppress your appetite and increase your metabolism, giving you some serious help along your journey to losing weight. This is because consuming protein has a thermogenic effect on your body, which must use extra calories to break it down and absorb the nutrients.

You have plenty of options for loading up on protein: Look for nutritional shakes or go right to the source and eat foods like red meat, poultry, nuts, beans, shellfish, and more. Keep reading for a full list of foods that are chock full of protein.

Eat Spicy Foods

Supplementing your diet with plenty of spicy foods (like the capsaicin we mentioned earlier) is another way you can boost your metabolism. For example, adding capsaicin to a meal helps you burn an extra ten calories. To get the most out of your spicy diet, we recommend combining it with protein-rich foods like chicken, beef, shellfish, beans, nuts, and so forth—all of which increase your body’s metabolism.

Start Lifting Weights

Lifting weights is an excellent way to increase your metabolism and get the slim, trim, figure you want (or maybe you prefer the ripped look). The goal is to reduce fat and gain lean muscle mass, which aids your body in burning more calories.

The more muscular your body is, the more easily it can burn calories and fat, even when you’re at rest. Starting a weight lifting routine is an effective way to build stronger, larger muscles and reap the rewards of a faster metabolism.

Metabolism Boost For Weight Loss

Trying to boost your metabolism probably won’t lead to weight loss. To lose weight, focus on reducing calories and increasing activity.

Metabolism is the process by which your body converts what you eat and drink into energy. Even when your body is at rest, you are still using energy for basic functions such as breathing, circulating blood and repairing cells. The energy your body uses for these basic functions is called your basal metabolic rate.

While caffeine has been shown to very slightly increase metabolism, it doesn’t appear to have a significant effect on long-term weight loss. Supplements claiming to boost your metabolism may have little or no benefit and may contain substances that have serious side effects.

How much you weigh largely depends on the choices you make about food and how much physical activity you get.

To lose weight, you need to burn more calories than you take in. There are several ways to reduce the number of calories you eat, including reducing portion sizes; limiting added sugars and saturated and trans fats; and choosing fruits, vegetables, whole grains, lean proteins, and healthy fats instead of processed foods.

And keep in mind that as you age, you may need to eat fewer calories. This is because the amount of muscle you have tends to decrease as you get older.

Your muscle mass affects how many calories you need because muscle tissue burns calories, even at rest. Having less muscle decreases your calorie needs by decreasing your basal metabolic rate. Having more muscle increases your calorie needs by increasing your basal metabolic rate.

Exercise helps you burn calories and build and maintain muscle mass. Any physical activity is better than none. Start slow and gradually work your way up to incorporating both aerobic exercise and strength training into your routine.

If you’re concerned about your weight or you think your metabolism is too slow, talk with your doctor. Your doctor can check for medical causes and help you adopt healthy lifestyle changes to aid your weight loss.

How to Speed Up Your Metabolism: 9 Easy Ways Backed by Science

There are several easy and effective ways to increase your metabolism, many of which involve making simple changes to your diet and lifestyle.

How does metabolism affect your health?

Metabolism is a term that describes all the chemical reactions in your body that keep your body alive and functioning.

Your metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells (1Trusted Source).

However, the word “metabolism” is often used to describe your basal metabolic rate, or the number of calories you burn at rest.

The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, sex, body size, and health status (1Trusted Source).

There are several evidence-based strategies that can help increase your metabolism to support weight management and overall health.

Here are 9 easy ways to increase your metabolism.

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1. Eat plenty of protein at every meal

Eating food can temporarily increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb, and process the nutrients in your meal.

Protein causes the largest rise in TEF. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbs and 0 to 3 percent for fats (2Trusted Source).

Eating protein has also been shown to give you a greater sense of fullness and prevent you from overeating (3Trusted Source, 4Trusted Source, 5Trusted Source).

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting (2Trusted Source, 5Trusted Source).

SUMMARY

Eating more protein can boost your metabolism so that you burn more calories. It can also help provide you a greater sense of fullness and prevent overeating.

2. Drink more water

People who drink water instead of sugary drinks are often more successful at losing weight and keeping it off (6Trusted Source, 7Trusted Source, 8Trusted Source).

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism (8Trusted Source).

According to one 2013 review, a small study showed drinking 17 ounces (500 mL) of water increases resting metabolism by 30% for about an hour (9Trusted Source).

However, additional research is needed to support this. A 2015 study suggested that drinking water may not necessarily increase metabolism after drinking it (10Trusted Source).

Water can also help fill you up if you are looking to lose weight. Studies show that drinking water half an hour before you eat can help you eat less (11Trusted Source, 12Trusted Source).

Interestingly, one small study found that people who drank 17 ounces (500 mL) of water 30 minutes before meals for 12 weeks lost nearly 3 pounds (1.3 kg) more than those who didn’t (13Trusted Source).

SUMMARY

Water can help you lose weight and keep it off. It temporarily increases your metabolism and helps fill you up before meals.

3. Do a high intensity workout

High intensity interval training (HIIT) involves quick and very intense bursts of activity.

If this type of exercise is safe for you, it can help you burn more fat by increasing your metabolic rate, even after you’ve finished your workout (14Trusted Source, 15, 16Trusted Source).

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat (17Trusted Source, 18Trusted Source).

To get started, choose a modality, such as biking or running, that you are already familiar with.

SUMMARY

Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat.

4. Lift heavy things

Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest (19Trusted Source).

Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss (20Trusted Source, 21Trusted Source, 22Trusted Source).

Plus, according to one review of 58 studies, resistance training was significantly more effective at reducing body fat percentage, total body fat mass, and belly fat compared to a control group (23Trusted Source).

SUMMARY

Lifting weights can help build and retain muscle while reducing body fat. Higher amounts of muscle will result in a higher metabolism.

5. Stand up more

Sitting too much can have negative effects on your health (24Trusted Source, 25).

This is partly because long periods of sitting burns fewer calories and can lead to weight gain (26Trusted Source).

One 2018 review found that standing or stepping at work was associated with lowered cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance (27).

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk.

SUMMARY

Sitting for a long time burns few calories and may negatively affect your health. Try standing up or taking walks regularly or investing in a standing desk.

6. Drink green tea or oolong tea

Green tea and oolong tea have been shown to increase metabolism and fat burning (27Trusted Source, 28).

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning when combined with exercise (29Trusted Source).

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance (30Trusted Source).

It’s thought their metabolism-boosting properties may help prevent a weight loss plateau in people who are losing weight that occurs due to a decrease in metabolism (30Trusted Source).

However, some older studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people (31Trusted Source, 32Trusted Source).

SUMMARY

Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off, if that is your goal, but research is mixed.

7. Eat spicy foods

Peppers contain capsaicin, a compound that can boost your metabolism.

However, many people can’t tolerate these spices at the doses required to have a significant effect.

For instance, one study discussed in a 2016 review evaluated the effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male.

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.

SUMMARY

Eating spicy food could be beneficial for boosting your metabolism and help you maintain a moderate weight. However, the metabolism-boosting effect of spicy foods is quite small.

8. Get a good night’s sleep

Lack of sleep is linked to a major increase in the risk of obesity (37Trusted Source).

This may partly be caused by the negative effects of sleep deprivation on metabolism (38Trusted Source).

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes (38Trusted Source, 39Trusted Source, 40Trusted Source).

It’s also been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls fullness (satiety) (41Trusted Source, 42Trusted Source).

This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight when weight loss is their goal.

SUMMARY

Lack of sleep can decrease the number of calories you burn, change the way you process sugar, and disrupt your appetite-regulating hormones.

9. Drink coffee

Studies have shown that the caffeine in coffee can help temporarily boost metabolism. Like green tea, it may also promote fat burning (43, 44Trusted Source).

If your goal is weight loss, several studies have found that coffee’s effects on metabolism and fat burning may contribute to successful weight loss and maintenance (45Trusted Source, 46Trusted Source).

However, the effects of caffeine may vary based on several factors. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active (sedentary) lifestyle in comparison with trained athletes (44Trusted Source).

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