15 Sneakiest Ways To Boost Slow Metabolism And Burn Stubborn Fat

People having a tough time losing weight often put the entire blame on their slow metabolism.

Surprisingly, there is the truth behind this normal sound excuse.

In fact, most people having slow metabolism are likely to be overweight or obese. Plus, these people would face a tough time to lose weight compared to overweight folks.

Even after cutting calories and staying active as they want, they aren’t going to lose much weight. And slow metabolism can be the culprit behind it.

We will tell you how to boost slow metabolism to get real weight loss results.

Before we do so, let’s get into the details of the most commonly occurring phenomenon.

Firstly, What is Metabolism?

The body functions are most commonly used in weight loss-related things.

Actually, it describes all the chemical processes in the body keeping you alive and human body organs functioning. This includes repairing cells, breathing, and digesting food.

For the proper function of the chemical process, energy is in constant demand. The least energy required by the body to continue these body functions is called the basal metabolic rate (BMR).

In fact, it accounts for 80 percent of your daily energy requirement depending on your age and lifestyle.

The term slow metabolism can be elaborated as a low BMR.

In short, having a low BMR leads to slower metabolic activity. Eventually, it creates difficulties in losing weight and slimming down.

Even maintaining a steady weight is going to be tough with slow metabolic activity in play.

Do Some Have A Faster Metabolism Than Others?

Metabolism can vary depending on several factors. Mainly, it depends on body size, age, gender, and genes.

All of these factors play a crucial role in determining your metabolic speed.

Typically, muscle cells need more energy to keep than fat cells.

Thus, people with more muscle cells tend to have quicker metabolic activity than people having more fats.

In aging, humans gain more fat and lose muscle. This shows how the metabolic process slows down as you grow old.

Normally, males tend to have a higher metabolic rate as they have greater muscle mass, heavier bone, and less body fat than females.

Moreover, your metabolic rate can be partly decided by your genes.

However, more studies are required in this aspect to conclude.

Slow Metabolism—The Reason Behind Unsuccessful Weight Loss?

Oftentimes, people struggling to lose weight hold a slow metabolism responsible. In fact, much evidence and proof support this claim.

Studies indicate that overweight and obese people have faster metabolic activity compared to thinner people. Well, the principle behind it is the larger body requires more energy to execute different body processes.

On the other hand, slow metabolism” to one side can be a possible reason behind the weight gain at play.

Research suggests people having slow metabolism are more subjected to fat gain. Rather than turning excess calories into energy, it is stored in the form of body fat. Hence, slow metabolism emerges as a major culprit behind the constant weight gain.

Undoubtedly, a slow metabolism can be a pivotal factor behind weight gain. However, it’s not the only reason behind weight loss. In fact, it is entirely what you eat and don’t.

A study showed that people count less than what they eat. Different people were asked to note down what they had in the entire day.

Lastly, they end up writing far less than what they had in the entire day.

Nonetheless, boosting metabolic activity can have a positive impact on your weight loss results.

Next, we have shared 10 ways to boost metabolism.

15 Super Easy Ways to Boost Metabolism

Certainly, your metabolic activity has a certain impact on weight loss.

More importantly, certain natural ways can help boost metabolic activity to increase weight loss.

The higher, it is, the more weight loss you are going to experience. Moreover, it keeps you energized and helps you feel better.

Here are 10 super easy ways to increase metabolism to attain successful weight loss results.

#1: Eat Plenty of Protein at Every Meal

The more you eat the more your metabolic rate would rise. Well, this phenomenon is called the thermic effects of food (TEF).

The effects come into play due to the extra energy required to digest, absorb, and process the nutrients received from extra food.

In fact, protein leads to the highest rise in TEF, increasing metabolism by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Moreover, having protein keeps you fuller and prevents you from overeating.

A minor study suggests that people eat 441 fewer calories per day when 30% of their diet is protein.

Eating more protein compensates for the drop in metabolic activity due to fat loss.

#2: Drink More Cold Water

People drinking water instead of sugary drinks tend to lose more weight and keep it off.

The reason is quite simple. These sugar-loaded drinks have lots of calories leading to weight gain.

When you switch it to water, it automatically lessens your daily calorie consumption. However, this way of increasing metabolism has temporary effects.

Research has shown, drinking 17 ounces (0.5 liters) of water boosts resting metabolism by 10–30% for about an hour. Moreover, this calorie-burning effect amplifies when you drink cold water instead.

Typically, your body uses more energy in this case to maintain normal body temperature. Thus, you burn more calories compared to drinking normal water.

#3: Do a High-Intensity Workout

High-intensity interval training (HIIT) has a quick and extremely intense movement.

In fact, it increases the fat-burning rate by increasing your metabolic rate, long after you have finished your workouts.

Due to this effect, HIIT emerges as the best among other types of exercise. Surprisingly, it can further your fat-burning rate.

A study of overweight young men showed impressive results. over 12 weeks they performed HIIT and experienced a reduction in fat mass by 4.4 pounds (2 kg) and belly fat by 17%.

HIIT is among some proven exercises to increase metabolism naturally.

#4: Lift Heavy Things

As said muscle is more metabolically active compared to fat.

So, when you build muscle, you boost your metabolism. In short, you tend to burn more fat every day even when you are at rest.

Not only does weight lifting help retain muscle mass but also helps to fight a drop in metabolism during weight loss.

In a clinical trial on 48 overweight women with a diet of 800 calories daily, impressive results were seen.

They had to perform either no exercise, aerobic exercise, or resistance training.

The women who performed the resistance training preserved their muscle mass, metabolic activity, and strength.

On the other hand, those who didn’t, not only lost weight but also experienced muscle loss as well as drop-in metabolism.

#5: Stand up More

Sitting or remaining idle too much is bad for your health. In fact, some health experts have named it “the new smoking.”

The reason is sitting idle for long periods burns fewer calories and leads to weight gain.

Comparatively, standing up at work for an afternoon can burn an additional 174 calories. In case you have a desk job, try standing as much as possible.

Moreover, you can go for a standing desk to earn more benefits.

#6: Drink Green Tea or Oolong Tea

How to increase metabolism after 40?

Well, green tea or oolong tea can be one of the options for you. In fact, they can increase metabolism by 4–5%.

They convert some stored fats into free fatty acids leading to an increase in fat burning by 10-17%.

Moreover, they are low in calories, which makes them an even better option for fat loss and weight management.

Furthermore, the metabolism-boosting properties of the teas can help you stick to your weight loss goals. Also, they prevent the constant drop in metabolic activity.

#7: Eat Spicy Foods To Boost Metabolism 

Adding spicy meals to your diet can boost your metabolism.

You just have to have peppers, which contain capsaicin and are considered foods that increase metabolism.

However, not everyone can tolerate this spicy food in a quantity capable of offering significant results.

A study of capsaicin, at substantial quantity, suggested consuming pepper can burn up to 10 extra calories per meal. In fact, over 6.5 years, this can result in 1 pound (0.5 kg) of weight loss.

In short, adding spices to your meals has really trifle effects in boosting metabolism.

Even so, when taken along different metabolism-boosting strategies it can offer promising results.

#8: Get a Good Night’s Sleep

Surprisingly, lack of sleep can lead to major weight gain. Recently, a study has evolved it as the main culprit behind the increased risk of obesity.

This occurs due to the negative impact of sleep deprivation on metabolism. Actually, lack of sleep leads to higher blood sugar levels and insulin resistance.

Both body processes can lead to the development of type 2 diabetes.

Moreover, it tends to increase the hunger hormone ghrelin and lessen the fullness hormone leptin.

This explains why sleep-deprived people feel hungrier and find it challenging to lose weight.

#9: Drink Coffee To Boost Metabolism 

Research indicates caffeine present in coffee increases metabolism by 3–11%. Similar to green tea, it amplifies fat burning.

Nevertheless, the benefits of coffee are more seen in leaner people.

In a study, coffee appeared to increase weight loss by 29% for lean women. However, fat loss was only 10% for obese women.

In short, the effects of coffee on metabolism and fat burning can support weight loss. Moreover, it also helps with weight management.

Apart from that excluding foods that slow metabolism from your diet is necessary to attain the results.

#10: Replace Cooking Fats With Coconut Oil

Coconut oil is comparatively higher in medium-chain fats than other saturated fats.

In fact, these medium-chain fats can boost metabolism more compared to the long-chain fats present in foods like butter.

Surprisingly, research on medium-chain fats and long-chain fats presents a substantial figure.

The study found that medium-chain fats increased metabolism by 12% in comparison to long-chain fat, which increases metabolism by 4% only.

In short, switching your cooking fats with coconut oil can help boost metabolism significantly.

This can provide remarkable effects in dealing with slow metabolism symptoms.

#11: Reducing stress

Stress can highly affect your hormone level. Eventually, this leads to greater production of cortisol than regular. It’s a hormone that helps to regulate your appetite.

In a study in 2011, it was found that abnormal cortisol levels can lead to disordered eating habits.

Moreover, disordered eating, comprising dietary limitations and specific weight concerns can lead to unhealthy eating patterns.

In the long run, this can devastate your metabolic activity.

Besides, stress can affect your sleep quality too. Again, it will lead to a bad impact on metabolism.

#12: Getting enough B Vitamins To Boost Metabolism 

Several studies have proven the role of B vitamins in metabolism. In fact, they have a high impact on your metabolic rate and weight management.

Some of the key B vitamins are B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine).

Major foods that increase metabolism with high B vitamins are:

Bananas, baked potatoes, eggs, orange juice, peanut butter, peas, spinach, and whole-grain foods

#13: Should You Try Energy Drinks?

Energy drinks not only push your performance to peak but they can kick your metabolic activity as well.

In fact, they are full of caffeine which gets your energy boost for impeccable workouts.

Oftentimes, they contain taurine, an amino acid. This ingredient can fire up your metabolic processes and even help burn a lot of fat.

However, having too much of the energy drink is often related to high blood pressure and anxiety. Plus, it can affect your sleeping pattern and quality.

Thus, an organization like the American Academy of Pediatrics suggests kids and teens not have them.

#14: Snack Smart To Boost Metabolism 

As said eating more can help boost your metabolism. However, that doesn’t at all mean you can have anything like lots of fats and carbs.

Certainly, it would amplify your metabolic rate but at the same time, it tends to add more storage fats.

Thus, when snacking is wise and pick foods high in proteins only. Studies have suggested eating in between, large meals tends to boost metabolism.

Thus, snacking or having a small meal every 3 to 4 hours spikes your metabolism. In short, you aren’t going to hang over it.

Moreover, you are burning more calories daily. Furthermore, studies show that people with snacking habits tend to have lessened in the main mealtime.

#15: Avoid Crash Diets

Before we answer why see what Crash diets actually mean.

These diets include meals of fewer than 1,200 (for meals) or 1,800 (for males) in a day.

Certainly, this has a bad impact on metabolism, specifically for those looking to boost it.

Though following such a diet plan will help you drop pounds it worsens your already slow metabolism. Besides, they get you results at the expense of good nutrition.

In addition to that, it backfires and you begin to lose muscle.

Again, your metabolic activity begins to slow down. Ultimately, your body burns fewer calories than ever and you begin gaining weight faster than earlier.

These were some of the ways to boost metabolism.

Undoubtedly, these are highly effective in treating slow metabolism. However, to make the most of it, we suggest you create a strategy.

Only following one way of boosting a slow metabolism won’t work. You have to include as many methods as possible and follow them strictly for a course of time to obtain substantial results.

Apart from the tips and techniques mentioned above, there are some ways to boost metabolism naturally.

Adding a metabolic booster pill to the diet can also be a holistic approach. The market is crowded with plenty of formulas that claim to synergically support weight loss with boosted metabolism.

But here we’ll share about the two recently hyped formulations that have gained worldwide attention due to their efficacy. 

Supplements to Boost Metabolism

PhenQ and PhenQ PM are two metabolism boosters that are currently ruling the fitness industry by availing such incredible benefits.

Have a look over the basic aspects of two fat-burning formulas in detail. 

1: PhenQ

PhenQ is a popular supplement that comprises effective ingredients to employ a weight loss approach. The formula has always been hyped because it targets 5 key areas of metabolic health for active weight loss. 

The makers ensure that the effectiveness of the supplement delivers metabolism-supporting power and kickstarts the sluggish metabolism.

However, they always suggest that the market is crowded with fake replicas. So, while trusting their supplement don’t go for PhenQ Walgreens, Amazon, or others. 

2: PhenQ PM

PhenQ PM is a nighttime formula from the name brand of PhenQ. Usually, a large percentage of individuals are living sedentary lifestyles which makes them not more active and consistent during the daytime.

PhenQ PM helps kickstart the lagging metabolism and helps burn fat while you snooze. 

The most interesting fact about PhenQ PM is that the formula does not contain active fat burners like caffeine or others.

This helps promote restful sleep without interrupting the sleep cycle. The manufacturer claims that it torches nagging fat during nap time.

Considering both at a time can also be possible, as PhenQ is a daytime formula and Phenq PM is a nighttime formula, combining both in diet can also work.

On comparing PhenQ vs PhenQ PM, they specifically target metabolism in two different ways. So, going for both while keeping their dosage in check will be fruitful in terms of weight loss. And you will left with a boosted metabolism and elevated energy levels. 

Lastly, we have put our verdict on the entire science of metabolism-boosting.

Can You Boost Metabolism?

People failing to attain successful weight loss, generally end up blaming metabolism.

Recently, this has become more common than usual. So, what do we have to say in this term?

Well, if we look at the scientific ways, there are certain impacts of metabolism on weight loss. The higher your metabolism the more you are going to lose weight and vice versa.

Thus, the phenomenon of how to boost metabolism to lose weight is at its peak.

Making trifle lifestyle changes and including the above tips in your routine can have a significant impact. So, get started now!