In our busy South African lifestyles, keeping up energy levels and managing weight can be a real challenge. If you’ve ever wondered how to increase your metabolism, you’re not alone. Metabolism is the engine that drives how our bodies use energy — the faster it runs, the more calories we burn.
Fortunately, boosting your metabolism doesn’t require extreme measures. With just a few smart, science-backed lifestyle changes, you can support your body’s natural processes and feel more energised every day.
1. Add Protein to Every Meal
Eating enough protein can give your metabolism a significant lift thanks to something called the Thermic Effect of Food (TEF). That’s the energy your body uses to digest and process food.
“Protein can increase your TEF by up to 30%, compared to just 10% for carbs and around 3% for fats,” says Healthline.
Try to include lean meats, legumes, eggs or dairy in each meal to keep your metabolism humming.
2. Try High-Intensity Interval Training (HIIT)
Short bursts of intense activity followed by rest — known as HIIT — can help you burn calories even after your workout.
“HIIT is among the most efficient ways to fire up your metabolism while improving cardiovascular fitness,” reports Verywell Health.
This style of training suits busy schedules and can be done with minimal equipment.
3. Build Muscle with Strength Training
Muscle is metabolically active — it burns more calories than fat, even at rest. That’s why adding weight training or resistance exercises to your routine can keep your metabolic rate higher.
“Muscle-building exercise is one of the most effective ways to improve metabolism long term,” says Dr Deena Adimoolam, an endocrinologist.
Focus on full-body workouts two to three times per week.
4. Drink More Water, Especially Cold Water
Staying hydrated helps your body function properly, including your metabolism. Drinking cold water may even give it a temporary boost as your body uses energy to warm it up.
According to BBC Good Food, drinking 500 ml of water can increase metabolic rate by up to 30% for about an hour.
Aim for at least eight glasses a day, or more in hot weather.
5. Sip on Green or Oolong Tea
Both teas contain caffeine and antioxidants called catechins, which may support fat burning and metabolic health. While not a magic fix, they can be a helpful part of a balanced approach.
ALSO READ: 10 Tips on How to Reduce Your Cholesterol
6. Add a Dash of Spice
Capsaicin, the compound that gives chillies their heat, can help raise your metabolic rate slightly. Spicy foods also help you feel fuller faster, which may prevent overeating.
Incorporate chillies or cayenne pepper into your cooking for a natural kick.
7. Prioritise Quality Sleep
Sleep is crucial for hormone regulation and metabolic health. Poor sleep can lead to weight gain and lower energy use.
“Lack of sleep disrupts the hormones that control appetite and metabolism,” warns Dr Herman Pontzer, a metabolism researcher.
Aim for 7 to 9 hours of sleep each night.
8. Don’t Skip Meals or Starve Yourself
Going on crash diets or skipping meals can slow down your metabolism. Your body goes into conservation mode, making it harder to burn calories.
Instead, focus on balanced meals that keep your energy steady throughout the day.
9. Find Ways to Reduce Stress
Long-term stress raises cortisol levels, which can lead to weight gain and a sluggish metabolism. Finding ways to unwind is essential.
Try regular walks, meditation, time in nature, or talking with loved ones to keep stress in check.
10. Move More Throughout the Day
Even small movements count. Things like standing up regularly, walking during phone calls, or doing household chores can all increase your daily calorie burn.
This is called Non-Exercise Activity Thermogenesis (NEAT), and it plays a big role in your overall energy expenditure.
Increase Your Metabolism: Take Charge Of Your Health
Boosting your metabolism isn’t about quick fixes — it’s about smart habits. With these 10 evidence-based tips, you can support your body’s natural processes, improve energy levels, and help maintain a healthy weight.
Remember to be patient and consistent. And as always, speak with a healthcare provider before making significant changes to your diet or exercise routine.
