How to Jumpstart Your Metabolism

October 2019

Use these metabolism-speeding tips and tricks for extra calorie-burning power.

This article contains tips on how to jumpstart your metabolism, including building muscle with exercise.

Many factors affect how the metabolisms works—and some, like age, gender, and genetics, are beyond your control. However, there are plenty of other metabolism-speeding tips and tricks you can use to give yourself an edge. Try a few of these seven ways to boost your metabolism and enjoy extra calorie-burning power to help you achieve and maintain a healthy weight for you:

  1. Build muscle with exercise
  2. Get a good night’s sleep
  3. Eat high-fiber fruits and veggies
  4. Drink cold water
  5. Stand instead of sit
  6. Meet your protein targets
  7. Spice it up

Below, we’ll dig into these tips for jumpstarting your metabolism and the research behind them.

Build muscle with exercise

Building muscle is one of the best ways to jumpstart your metabolism – and keep it there over the long term. The more muscle you have, the faster your metabolism will be, even while you’re at rest. If your healthcare provider says it’s safe for you, embrace the weights and pushups! Bicep curls, ab workouts, and strength machines at the gym are simple ways to start. As you get into a groove, you may find that you love the feeling of your body growing stronger, too.

While some women may be concerned about excess “bulk,” but that’s not likely to happen unless you’re using your diet or supplements to achieve such results. Most muscle-building exercises will make your muscles look toned instead of bulky.

No time to hit the gym? Check out this infographic on ways to use household items to work out. It can help you learn to squeeze in muscle-building exercises from the comfort of your home.

Get a good night’s sleep

Wish you could speed up your metabolism in your sleep? You can! Sleep has a significant impact on several hormones and body processes that affect metabolism, so it’s important to get plenty of rest. Depriving yourself of sleep can result in less effective glucose processing, higher appetite, and other poor health outcomes. Six hours a night is considered the absolute minimum, but up to 9-10 may be ideal for your body. 

Not sure how many zzzzs you need each night? The National Sleep Foundation suggests taking this quick, three-question quiz about your sleep habits and daily performance. The results can help you determine the magic number of sleep hours that are right for you.

Eat high-fiber fruits and veggies If you’re wondering how to jumpstart your metabolism, start by eating high-fiber fruits and veggies.

It’s no secret that fruits and veggies are good for you, but when it comes to jumpstarting your metabolism, the secret is in their fiber. Processing fiber through the digestive system uses a lot of calorie-burning energy. It also helps keep your digestive tract working smoothly. When making your weekly grocery list, try adding in some high-fiber produce to give your metabolism a boost. Some great high-fiber options include apples, raspberries, broccoli, artichokes, carrots, and dark leafy greens.

Did you know that your dietary needs change throughout your lifecycle? Check out this helpful guide to nutrition for women to help you identify the best ways to eat at any age.

Meet your protein targets

Like fiber, protein is a nutrient that requires energy to process. If you don’t have enough metabolism-boosting protein in your diet, consider adding more healthy sources like beans, nuts, tofu, Greek yogurt, and lean meats. However, be careful not to overdo the protein because eating too much can cause indigestion and other health problems. Stick to recommended daily guidelines for your body type.

Check out our post on diet plan mistakes to avoid so you can steer clear of pitfalls that can affect your health.

Spice it up

Are you a jalapeño, habanero, or cayenne fan? Hot peppers like these contain capsaicin, which can help burn calories. However, the metabolic boost from spicy foods is relatively small, but little bits can add up – especially if you’re combining it with the other tips and tricks in this post. If spicy foods aren’t for you, don’t worry. There are many different ways to jumpstart your metabolism.

Drink cold water

The definition of a calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. While the technical terms aren’t important here, the keyword to focus on is heat. Since calories are energy in the form of heat, your body needs to expend calories to keep itself warm. When you’re looking to jumpstart your metabolism, water can help. Drinking 17 ounces of water at any temperature can speed your metabolism for the next hour, but add some ice and you’ll multiply the benefits.

In addition to drinking water, discover four other women’s health boosters that are so straightforward, you could start them today.

Stand instead of sit

If you have an office job, swapping to a sit-to-stand desk can make a big difference in your daily metabolic rate. While exact figures depend on factors like your body composition and age, spending some of the workday on your feet can help burn extra calories by activating your muscles. As we discussed in a previous infographic, sit-to-stand desks can also help improve your posture at work.

Here’s a fun fact: Whether you sit or stand during the day, fidgeting is encouraged if you want to jumpstart your metabolism. If your coworkers question your stretching or foot-tapping, tell them it’s a secret calorie-burning weapon.

Whether you’re trying to lose weight, or you just want to be as healthy as you can, a faster metabolism can help. Check out more fitness tips and nutrition information on our blog.

For personalized help with your health and wellness goals, visit our doctors, midwives, and women’s health providers. Call 920.885.6090 or request an appointment online today.


This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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