How To Speed Up Metabolism Fast – A Daily Checklist

All of your body’s chemical reactions can be defined with the help of a single phrase – Metabolism.

Metabolism is a set of life-sustaining chemical transformations that keep us alive.

At ElevateMe, we consider metabolism to be one of 7 core performance areas that are foundations for optimum life.

However, you’re here to find out how to speed up your metabolism. So here’s a useful checklist.

In this checklist, we divide metabolism-boosting tasks across lifestyle, nutrition, and supplements. These three categories reflect how the ElevateMe health app categorises recommendations in your journey to speed up your metabolism.

Take this free health quiz to get your health score and check if you are performing at your absolute best. Also get free personalised health advice based on your score.

Lifestyle changes to increase your metabolism

1. Try getting a good night’s sleep

Sleep is fundamental to an optimised life.

Lack of sleep is linked to a significant rise in the risk of obesity1. This may be partly due to the negative effects of sleep deprivation on metabolism2. Lack of sleep can:

  • lower your calorie burn3
  • change the way you process sugar3
  • disrupt your appetite-regulating hormones3.

Aim to get 7-8 hours of sleep a night if you are looking to provide a boost to your metabolism.

2. Drink more water

People who drink water instead of sugary drinks have a better chance of losing and keeping weight off4.

Moreover, it doesn’t get any easier than this when it comes to losing weight.

Simply drinking more water increases the rate at which you burn calories and is a healthy metabolism booster. In fact, drinking two glasses (around half a litre) of water can speed up metabolism by 10-30% for an hour5.

Water can help you lose weight and maintain it. It is a perfect example of a healthy metabolism booster.

3. Try out High-Intensity Workouts

High-Intensity Interval Training (HIIT) is one of the best types of exercise for the body. It’s basically short bursts of intense activity. In other words, HIIT involves stringing exercises together and maintaining active rest to keep your heart and breathing rates up. Thus with HIIT you also get the benefits of aerobic exercise. Even after your workout, it can help you burn extra fat by raising your metabolic rate6.

Try HIIT workouts for just 10-15 minutes daily. The high-intensity workouts will help you burn fat and boost your metabolism.

Here’s a great 5-minute HIIT session for you to watch or bookmark for later!

Nutritional changes to increase your metabolism

1. Include a good deal of protein in your diet

Eating protein-rich food can be a metabolism booster for a few hours.

The more muscle you have, the more calories you burn. Eating protein maintains these muscles and prevents the reduction of your metabolic rate.

Additionally, since protein is more difficult for the body to break and digest than other nutrients, it increases post-meal calorie burn by 5%7.

The following protein-rich foods can help speed up metabolism fast7:

  • Hard-boiled eggs
  • Chicken breast
  • Minced Turkey
  • Beans.

2. Try whole grains

Whole grains require extra effort by the body to break down rather than more refined and processed grains, such as the flour used to make bread and pasta.

By consuming whole-grain foods you can keep your metabolic rate elevated because your body needs to work harder to digest them. Research has shown that when compared to eating processed foods, eating whole foods raises your post-meal energy expenditure by 50%8.

Here is a list of whole grains that are sure to speed up metabolism 9:

  • Brown rice
  • Oatmeal
  • Quinoa

3. Consider eating spicy food

Spicy foods can help you lose weight and maintain a healthy weight by boosting your metabolism.

Capsaicin, a compound found in peppers, can help to speed up your metabolism10. Capsaicin helps burn 10 additional calories per meal11.

On their own, the effects of adding spice to your food may be quite small. However, when paired with other metabolism-boosting strategies, it may provide you with quite a significant edge.

Supplements to increase your metabolism

1. Consider adding MCT oil to your morning drink

Medium Chain Triglycerides or MCT are brain powering and fat burning compounds.

These fat-burning compounds are commonly found in coconut and olive oil. As they don’t require special enzymes to be digested, they are absorbed through the gut, straight into the bloodstream and into the liver. They are burned immediately by the body for energy instead of being stored as fat12.

Start with a tablespoon of MCT oil in your morning hot drink or add to your breakfast. Then gradually include it across your meals for the day. This is a great way to improve cardiovascular health and speed up metabolism.

2. Vitamin D Supplement

Vitamin D is a fat-soluble vitamin and is the one supplement that you should consider taking.

In fact, higher levels of vitamin D are linked to less weight gain13. It does this by effectively reducing the accumulation and storage of fat cells14.

Getting enough vitamin D can help you lose weight, reduce body fat, and prevent weight gain. Consider taking a vitamin D supplement to help increase your metabolism.

3. Iron Supplement

Consuming iron-rich foods is normally enough to maintain healthy iron stores and ferritin levels in most people. However, an iron deficiency can be a massive blow to your metabolic health15.

Your body cannot work efficiently to burn calories when it doesn’t have sufficient iron to work properly.

If you have a sufficient iron intake, you can lose weight, and improve your metabolic parameters such as lowering blood pressure, and bad cholesterol levels15.

Consider taking an iron supplement to help increase your metabolism. However, be cautious with the dosage as too much iron can be toxic to the body.

How can you improve your metabolism with the ElevateMe Health App?

The ElevateMe health app is tailored for you.

Our at-home blood test kits check and identify the biomarkers that have a direct impact on your metabolism.

Our health algorithm combines your blood test results with your lifestyle survey and provides an overall score of your body’s metabolism. Additionally, after analysing your scores, it provides you with a personalised action plan to help you improve your metabolic rates.

Sign up today with an ElevateMe health plan to track and improve your metabolism and 6 other performance areas.

Is your metabolism slowing down? 

Did you know that our metabolism slows down with age? A combination of several factors, including your genetics and your lifestyle, can have a significant impact on your metabolism, leading to weight gain and other health issues. 

Take an ElevateMe blood test today to capture 21 blood test insights and track your metabolism, fitness, energy, sleep, cognition, mood, and immunity.

ElevateMe Dashboard App
  1. Markwald, R., Melanson, E., Smith, M., Higgins, J., Perreault, L., Eckel, R. and Wright, K., 2013. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences, 110(14), pp.5695-5700.
  2. Sharma, S. and Kavuru, M., 2010. Sleep and Metabolism: An Overview. International Journal of Endocrinology, 2010, pp.1-12.
  3. Taheri, S., Lin, L., Austin, D., Young, T. and Mignot, E., 2004. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLoS Medicine, 1(3), p.e62.
  4. Vij, V. and Joshi, A., 2014. Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. Journal of Natural Science, Biology and Medicine, 5(2), p.340.
  5. Dubnov-Raz, G., Constantini, N., Yariv, H., Nice, S. and Shapira, N., 2011. Influence of water drinking on resting energy expenditure in overweight children. International Journal of Obesity, 35(10), pp.1295-1300.
  6. Burns, S., Oo, H. and Tran, A., 2012. Effect of Sprint Interval Exercise on Postexercise Metabolism and Blood Pressure in Adolescents. International Journal of Sport Nutrition and Exercise Metabolism, 22(1), pp.47-54.
  7. Pesta, D. and Samuel, V., 2014. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism, 11(1), p.53.
  8. Barr, S. and Wright, J., 2010. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food & Nutrition Research, 54(1), p.5144.
  9. The Nutrition Source. 2021. Whole Grains. [online] Available here [Accessed 17 August 2021].
  10. CJ, H. and B, E., 2021. Effect of spiced food on metabolic rate. [online] PubMed. Available at: <https://pubmed.ncbi.nlm.nih.gov/3957721/> [Accessed 17 August 2021].
  11. Ludy, M. and Mattes, R., 2011. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Physiology & Behavior, 102(3-4), pp.251-258.
  12. Sung, M., Liao, F. and Chien, Y., 2018. Medium-Chain Triglycerides Lower Blood Lipids and Body Weight in Streptozotocin-Induced Type 2 Diabetes Rats. Nutrients, 10(8), p.963.
  13. LeBlanc, E., Rizzo, J., Pedula, K., Ensrud, K., Cauley, J., Hochberg, M. and Hillier, for the Study of Osteoporo, T., 2012. Associations Between 25-Hydroxyvitamin D and Weight Gain in Elderly Women. Journal of Women’s Health, 21(10), pp.1066-1073.
  14. Chang, E. and Kim, Y., 2016. Vitamin D decreases adipocyte lipid storage and increases NAD-SIRT1 pathway in 3T3-L1 adipocytes. Nutrition, 32(6), pp.702-708.
  15. Burden, R., Morton, K., Richards, T., Whyte, G. and Pedlar, C., 2014. Is iron treatment beneficial in, iron-deficient but non-anaemic (IDNA) endurance athletes? A systematic review and meta-analysis. British Journal of Sports Medicine, 49(21), pp.1389-1397.
how to speed up metabolism fast - daily checklist - ElevateMe

Written by Abhishek Majumdar

I'm an English Language and Linguistics student at Anglia Ruskin University, Cambridge. Learning from my time as a writer for my University's Journal I've decided to swim in the deep end put my passion for writing, my knowledge, and my keen interest in wellbeing, performance, and health to good use.


You May Also Like…

Get 10% off your first order


Get free health hacks from our experts and be the first to hear about ElevateMe new features and updates too.

Welcome to the Elevate community! Check your inbox for your discount code.

Share This