How to Boost Your Metabolism: 7 Simple Tips [Evidence Based]

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Written by Yoga Mentor Keshav, with facts sourced from Ancient Indian Ayurvedic and Yogic Textbooks, as well as scientific research.

Have you ever wondered how your body gets the energy it needs to keep you going? Well, that’s where metabolism comes into play. Think of it like a bustling factory inside you that turns the food you eat into the fuel your body uses.

When your metabolism works well, you feel more energetic, manage your weight better, and just feel healthier overall.

Metabolism is the key of your Wellbeing

What is Metabolism?

Metabolism is the speed at which your body burns calories, a process influenced by factors like age, gender, muscle mass, and activity level. Despite these variables, there are actionable steps you can take to enhance your metabolism and increase calorie burn, even during periods of rest.

In this blog, we’re going to explore 7 simple tips for a faster metabolism, that can give your metabolism a jumpstart, helping you experience all these benefits.

Check your Basal Metabolic Rate (BMR) !

Stay Active

Staying active is one of the easiest ways to get your metabolism going. It’s like pressing a “go” button for your body’s energy factory. Activities like walking, jogging, power yoga, surya namaskar or even lifting things can get your metabolism moving.

When you’re active, your body uses up more energy, which helps speed up your metabolism.

And what’s really neat is that even after you finish exercising, your metabolism continues working a bit faster. So, being active doesn’t just help your muscles – it’s a boost for your metabolism too.

Moreover, engaging in regular physical activity doesn’t just benefit your metabolism. It also strengthens your heart, improves your mood, and even helps you sleep better.

So, by taking those daily brisk walks or spending time playing your favourite sport, you’re giving your metabolism and your overall health a wonderful gift.

Activity Based Calories Burned Per Hour

ActivityCalories Burned per Hour (Average)
Walking (2 mph)204
Walking (3.5 mph)314
Running (5 mph)606
Running (8 mph)861
Cycling (12-14 mph)483
Swimming (moderate effort)476
Hiking (moderate pace)314
Dancing (moderate intensity)314
Power Yoga298

Research shows that regular exercise can increase your resting metabolic rate by up to 7-8%. This means your body continues to burn more calories even when you’re not exercising. Evidence

Do HIIT workouts

High-intensity interval training (HIIT) is a type of exercise that involves alternating between short bursts of intense activity and brief periods of rest.

HIIT is very effective at burning calories and boosting metabolism. Aim to do HIIT workouts two to three times per week. Evidence

In My Yoga Ayurveda, we have developed a Yoga Program which boosts metabolism similarly to HIIT.

Experience HIIT with Us ! Join Now !

Eat Protein-Rich Foods

Think of protein as a superhero for your metabolism.  and beans are packed with protein. When you eat protein, your body has to work harder to break it down.

Remember to give your body natural resources of proteins such as Whole Grains, Millets, Legumes, Nuts, Seeds and Dairy products.

This is called the thermic effect of food. Basically, your metabolism gets a little workout from digesting protein, and that helps it rev up.

So, adding protein to your meals isn’t just satisfying, it’s also a friendly push for your metabolism.

Drink plenty of water

Just like a car engine needs water to stay cool, your metabolism works better when you’re hydrated. Water is like a helper that your metabolism uses to process food and create energy.

water is essential for faster metabolism
Water pumps your body for faster metabolism

Another interesting finding is that drinking water can temporarily boost your metabolism by 24-30% within 1-1.5 hours after consumption. Evidence

Moreover, water is the ultimate no-calorie drink that also aids digestion, supports healthy skin, and helps your body eliminate waste.

Eat Regular Meals

Your metabolism loves routine, especially when it comes to eating. Skipping meals or waiting too long between them can slow down your metabolism.

It’s like the factory taking a break when it should be running. To keep your metabolism running smoothly, try to eat balanced healthy small quantity meals at regular times throughout the day.

Reduced meal frequency can increase the risk of metabolic syndrome (MetS). Evidence

Additionally, by spacing out your meals, you prevent those intense hunger pangs that often lead to unhealthy snacking.

Opting for well-balanced small meals that include a mix of protein, carbohydrates, and healthy fats helps stabilize your blood sugar levels and provides a consistent source of energy for your metabolism to work with.

Sleep Well : Get Enough Sleep

Sleep, oh sleep, your benefits are deep, You help our bodies heal and minds to keep.

When you don’t get enough sleep, your metabolism doesn’t work as well. It’s like the factory workers being tired and not doing their best job. To keep your metabolism in top shape, aim for around 7-8 hours of sleep each night.

When you skimp on sleep, it’s like working the factory overtime. ⏰ Your body gets stressed out, and it releases a hormone called cortisol. This cortisol guy is a bit of a troublemaker – he can slow down your metabolism, making it harder for your body to burn calories like it normally would. Evidence

With enough rest, your metabolism functions like a well-oiled machine.

Seep well to boost metabolism
Sleep to Boost Metabolism

Furthermore, quality sleep not only benefits your metabolism but also plays a vital role in memory consolidation, immune function, and mood regulation.

Given the evidence, sleep curtailment appears to be an important, yet modifiable, risk factor for the metabolic syndrome, diabetes and obesity. Evidence

By prioritizing good sleep, you’re giving your body the chance to recharge,  weight management, repair, and ensure that your metabolism is firing on all cylinders.

Spice Up Your Meals

Spicy foods contain capsaicin, a compound that can boost metabolism and promote fat burning.

However, it’s important to note that capsaicin can also irritate the stomach, so it’s important to start slowly and increase your intake gradually.

Ayurvedic Medicines like Triphala is also an excellent Herbal and Ayurvedic Medicine to Boosting Metabolism

Adding a touch of spice to your meals can give your metabolism an extra boost. Spices like chili peppers contain compounds that make your body use more energy.

This process, known as thermogenesis, causes your metabolism to burn more calories. Evidence

So, don’t hesitate to add some flavour to your dishes – your metabolism will appreciate it.

Stay Stress-Free

Stress can act like a speed bump for your metabolism. When you’re stressed, your body releases hormones that can slow down metabolism and lead to weight gain.

But here’s the good news: Yogic techniques like deep breathing, meditation, nature yoga can help you manage stress.

Experience Nature Yoga with Us!

Furthermore, managing stress isn’t just beneficial for your metabolism. It also positively impacts your mental and emotional well-being. Evidence

By taking a few minutes each day to practice relaxation techniques, you’re not only supporting your metabolism but also nurturing a sense of calm and balance in your life.


Taking care of your metabolism is like taking care of a friend who’s always got your back.

By staying active, eating well, drinking water, getting enough sleep, and managing stress, you’re giving your metabolism the support it needs to perform its best.

These small changes can make a big difference in your energy levels, weight management, and overall health. Remember, a happy metabolism means a more energetic and ready-to-tackle-the-day you!

Do you follow these simple steps ?

Join Us for a Healthy Life !

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