How to boost metabolism effectively?
Written by
Robert Kelly
Reviewed by
Prof. Graham Pierce, Ph.D.5 science-based strategies will help you increase your metabolism. Focus on hydration, protein timing, HIIT workouts, NEAT activities, and optimizing caffeine. Together, these strategies will help you increase calorie burning around the clock. I help my clients implement these for measurable results.
Hydration Protocol
- Drink 500ml water upon waking triggers 30% fat oxidation increase
- Consume electrolytes during activity maintains optimal metabolic function
- Aim for 2 liters minimum daily for cellular efficiency
Protein Optimization
- 20-30% protein calories burned during digestion
- Consume within 45 minutes post-workout for muscle synthesis
- Daily target: 1.6-2.2g/kg body weight
HIIT workouts produce potent EPOC effects, accelerating calorie burning for hours. Sprints or burpees work well, followed by active recovery periods to ensure that you receive the greatest metabolic bang for your buck. At least two sessions a week are recommended to see any appreciable difference.
NEAT movements expend considerable calories through regular movement activities. Examples include standing while you work, taking walking meetings, and pacing during phone calls. These types of activity actively engage muscle groups over time. Keep track of your daily step counts to ensure you maintain your baseline levels of physical activity.
Time your caffeine intake strategically to coincide with your workouts. Green tea contains EGCG catechins, which enhance fat oxidation. Avoid late consumption that disrupts sleep quality. Proper timing amplifies benefits without side effects.
Combine all five methods for compounding metabolic benefits. Start with hydration and protein as foundational habits. Then layer in movement strategies progressively. Consistency creates lasting metabolic improvements.
Read the full article: 10 Effective Ways to Boost Metabolism
