If you're looking to naturally boost your metabolism, the first step is figuring out what's causing it to slow down. It can be caused by a variety of things including stress, eating too many processed foods, or not getting enough sleep. Let's take a look at some natural ways that you can speed up your metabolism without having to resort to anything extreme.

What slows down my metabolism?

When you're stressed, your body releases cortisol. This triggers a cascade of events linked to weight gain and a slower metabolism. However, there are several simple ways to boost your metabolic rate naturally that can help counteract the effects of stress on your body.

Several things can slow down your metabolism, including:

  • Stress
  • Not getting enough sleep 
  • Eating too many processed foods
  • Too little exercise

How do I naturally boost my metabolism?

There are many things that you can do to naturally boost your metabolism including:

Eat less sugar

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Sugar can be addicting. We all know that. However, too much sugar consumption will not only cause us to gain weight but also lower our metabolic rate.

The best way to fight this is to simply eat less sugar and decrease calorie intake. If you're addicted to sugar, it's easy to reduce the amount you consume by eliminating sugary drinks and snacks. If you need something sweet, try substituting fruit for candy bars or milk chocolate.

Drink plenty of water

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Water is essential for a healthy metabolism.

The amount varies based on your age, weight, and activity levels, but generally, adults should be drinking about six to eight glasses of water each day. This helps to flush out toxins in the body, which can lead to improved metabolism.

Your organs need water to function properly, so you must be getting enough fluids each day. Stay hydrated!

Mix up your workouts

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No matter what your fitness goals are, it's important to vary your exercise routine. Your body adapts to the exercises you do most often, so if you're going for weight loss or tone up, switching up your workout can make it easier on your body.

To add variety to your workouts and increase metabolism, try putting some cardio exercises in between strength training sessions. This is a great way to burn calories and strengthen more muscles at the same time.

Additionally, try incorporating some interval training into your routine. Interval training is alternating between periods of high-intensity exercise and low-intensity exercises and helps boost metabolism while giving you a good aerobic workout.

Eat spicy food

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Eating spicy foods has been shown to increase your metabolism. This is because capsaicin, the chemical that makes peppers spicy, causes a thermogenic response in your body. In other words, it increases your metabolism and promotes fat burning. Your heart rate and body temperature increase so your body starts sweating to keep you cool.

Interestingly, cayenne pepper is not the only spice that can do this trick. Other spices like turmeric and ginger also contain compounds that can stimulate thermogenesis in the body. And it doesn't take much; just one-quarter teaspoon of these spices can kick start this process!

The best part? Adding some spice to your diet doesn't require near as much effort as other methods for boosting your metabolism like dieting or exercising. It's an easy way to get started on getting healthy!

Exercise outdoors

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Aerobic exercise is one of the most popular ways to increase your metabolism. It can be difficult to find time for it, though—especially when you're busy with work and family. But research shows that even a few minutes of exercise outdoors can do wonders for your metabolism and muscle mass.

Researchers studied two groups of people: those who exercised outside and those who exercised inside. At the end of the study, they found that both groups had increased their metabolism by about 10 percent. However, the group that exercised outside got 10 percent more because they were able to breathe in the fresh air and enjoy the sunlight while they worked out.

This is just one example of how exercising outside can be better for your metabolism than exercising inside! You might also want to take a walk or jog during your break at work if you're feeling sluggish and uninspired as sitting burn fewer calories and is not completely helpful if you're aiming for weight loss.

Cut back on carbs

Easy Ways to Reduce Your Carbohydrate Intake / Nutrition / Carbs

Carbs are a major source of energy and can be found in foods like bread, pasta, cereal, rice, and potatoes. However, it's important to cut back on the carbs you consume to avoid gaining weight.

One way to cut back on your intake is to limit your consumption of processed foods. Processed foods often contain more sugar and carbohydrates than whole food sources. But not all carbs are bad!

A healthy amount of carbohydrates come from vegetables and fruit. So try incorporating more of these into your diet to keep the natural sugars levels down and improve your metabolism.

Reduce your stress level

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When you're stressed, your body releases the hormone cortisol. Cortisol increases your blood sugar level and decreases insulin sensitivity, which can cause additional health issues.

Stress reduction can help you lose weight by reducing the production of cortisol. But reducing stress levels isn't always easy! It's important to find methods of managing stress that work for you.

One way to reduce your stress is to practice deep breathing exercises for at least 10 minutes each day. If you have trouble meditating or breathing deeply on your own, consider using a guided meditation app like Headspace or Calm. Another option is to practice yoga or Pilates regularly.

You also might want to consider taking up knitting as a relaxing hobby! Knitting is not only therapeutic, but it will also give your hands something productive to do when they're not typing away at their keyboard (or phone!).

Get adequate sleep

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Some people can get by on five hours of sleep a day and still function. But most people need about eight hours of sleep a week to avoid feeling sluggish and having impaired brain function.

A lack of sleep has been linked to decreased levels of the hormone leptin which is responsible for regulating hunger. Less leptin means that you will be more hungry. In addition, your metabolism slows during your sleep cycle, so less time sleeping decreases your metabolism even more!

If you find it difficult to fall asleep, consider adopting a bedtime routine. This can include taking a shower before bed, reading a book or meditating before going to bed, and avoiding electronics an hour before you go to bed. If you have trouble falling asleep after these changes, try using meditation or relaxation techniques for 15 minutes before going to bed instead.

Include healthy fats in your diet

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A healthy metabolism needs fat. This is because fat helps your body produce the enzymes that are necessary for digestion. It also causes you to feel full and increases more calories your body burns, which means it can help you lose weight.

Include healthy fats in your diet by choosing foods like avocado, nuts, and oils. Healthy fats are a great way to increase your metabolism naturally!

Drink coffee (in moderation)

Coffee is popular for its ability to boost energy levels, but it's also great for your metabolism. Coffee increases the body's basal metabolic rate—the number of calories you burn over some time without doing any activity.

Caffeine helps your body break down fat cells by moving them around. Caffeine also helps mobilize fatty acids, which are stored in these cells. The more fatty acids are mobilized, the faster your metabolism will start working.

So what does this all mean? Drinking coffee can help you lose weight! However, if you're sensitive to caffeine or have an allergy, it may not be the right choice for you.

These are just a few examples, so be sure to experiment until you find what works best for you. By incorporating some (or all) of these tips into your lifestyle, you can naturally boost your metabolism and enjoy better health overall.

It's important to remember that boosting your metabolism naturally will not work overnight – so be patient, take the time to experiment with these tips and you'll soon see a difference in how you look and feel!

How do I know which way is best for my body in boosting metabolism?

Everyone is different, so you'll need to experiment with the 10 simple ways mentioned in this article and see how they work for your body type. It's also possible that one of these 10 will stand out as particularly beneficial – which means it might be a good idea to focus on just one or two things at first and then add more tips into 10 easy ways routine later on.

Does drinking green tea help?

Yes, green tea is a great way to boost your metabolism. It contains antioxidants that help protect the body from damage, and it also helps burn fat and calories. So be sure to drink plenty of green tea each day for optimal results!

What if I don't have time to exercise?

You can still follow these 10 simple ways even if you don't have time for a full workout. There are plenty of things you can do that require little or no equipment and won't take up too much of your time. Try adding in some quick cardio bursts during commercials, taking the stairs instead of the elevator, or doing some bodyweight exercises during your lunch break. 10 simple ways can be adapted to fit any lifestyle!


The body's metabolism is a biochemical process that converts the food we eat into energy. A healthy metabolism not only provides you with more energy but, if done right, can help you lose weight and stay in shape. Eating a healthy diet and exercising moderately are the two most popular ways to boost your metabolism.

By following 10 simple ways to boost your metabolism naturally, you can help promote weight loss and reduce the risk of chronic diseases. Be sure to experiment with different tips to find what works best for you, and enjoy an active lifestyle that helps keep your metabolism humming!

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