13 Ways to speed up your metabolism

1. Go for the After Burn

The more intense you workout = The more calories you'll continue to burn "after" your workout is over keeping your fat-burning metabolism higher all throughout the day.

High Intensity Interval Workouts or HIIT is the best example of a workout that causes an after burn effect where You'll continue to burn calories for 12-to-48 hours after you've finished working out to help your body recover from your intense workout so to lose weight faster…

It's best to do a high intensity workout at least 3 times a week and you can do low intensity workouts the other days.

Please Note: all weight loss activities have some sort of after burn effect but only the after burn effect of high intensity activities keeps your fat-burning metabolism higher for much longer periods of time.

2. Exercise less but more frequently

Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout

Check this out: In a recent University of Pittsburgh study… Women who did 4 separate 10 minute workouts during the day lost 30% more weight than women who did one big 40 minute workout everyday so what this really means for you is this…

If you have time - you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity (see how to lose weight at home) or if don't have time for 4 separate 10 minute workouts…

You can still keep your metabolism higher all day long by going for the after burn (see #1) with ONE longer interval workout.

3. Drink at least 1 liter of ice cold water daily

Not only does water help prevent you from getting bloated by flushing out excess water weight but as far as increasing your metabolism goes…

The fat burning process of metabolism needs water to work effectively and… Your body has to raise your metabolism to burn extra calories to warm up the Ice cold water you drink and…

Check this out: A Clinical Research Center in Berlin found that after you drink 17 ounces of water - Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.

4. Eat More fiber & protein

Eating more fiber & protein increases your metabolism because your body burns the most calories digesting foods high in fiber & protein and…

You can easily get more fiber in your diet by eating more complex carbs and as for protein… You don't have to go on a high protein diet - You just need to make protein at least 30% of your diet to get the metabolism boosting effects.

5. Do something when you wake up

The best time to workout to lose weight is first thing in morning so you'll burn more fat but as far as revving up your metabolism goes…

Morning workouts give you a longer lasting After burner effect (see #1) that helps you burn more calories during the day while on the other hand…

You do get some after burn with evening workouts but your after burn won't last as long since you'll probably end up going to bed in the evening and when you sleep your metabolism slows back down.

6. Skip breakfast & Try intermittent fasting

Intermittent fasting increases your metabolism because it causes your body to release more adrenaline (or norepinephrine) and when you get that energy boost from adrenaline…

Your body is forced to bun more fat in order for you to get all that extra energy.

7. Naturally Boost your HGH

HGH (or Human Growth Hormone) naturally increases your metabolism beacuse its a hormone that helps you burn more fat while helping you build & maintain the sexy muscles you have which also increases your metabolism.

8. Gain Muscle

9. Drink Green tea

According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and…

Another study showed that men who drank green tea for 3 months lost almost twice as much weight than those who didn't drink green tea.

10. Got MILK?

During a Purdue university study… Women who ate 3-to-4 servings of low-fat dairy everyday burned more fat & more calories after meals and…

This study said you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skim milk.

11. Add Spices to boost your metabolism by 20%

Different studies have said that spices can increase your metabolism by 8-to-20% for at least 30 minutes after eating them - for example…

An Oxford University study proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals and In a British Study… Spicy mustard made people burn an extra 45-to-75 calories over 3 hours and…

All you need to do to get a metabolism boost from spices is to add a little bit of cayenne pepper or spicy mustard to your favorite recipes.

12. Improve your thyroid function

Your thyroid basically regulates your metabolism and you may be able to increase your metabolism simply by eating more seafood, nuts & seeds because All of these foods are high in Selenium, Vitamin E, Iodine, Zinc & Copper and…

All of those nutrients are essential for better thyroid function to help boost your metabolism and not having enough of those nutrients will cause your metabolism to slow down and/or you may develop hypothyroidism and as a matter of fact…

People who have hypothyroidism or slow metabolisms add more Selenium, Vitamin E,Iodine, Zinc & Copper to their diets to naturally treat hypothyroidism to help speed up their metabolism to help them lose weight again.

13. Caffeine

Make sure you also see…

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1-35 of 205 Comments

I have been taking prescribed steroids for a skin allergy and have put out 30 pounds in three months. I am taking medication for lupus which one of the side effects is weight gain. Can you help me control the weight gain?
thank you,

June 29, 2015

Adrian Bryant

did your doctor say that was possible? the weight gain could be mostly fluid

June 29, 2015


Hi I am priyadharshini.I am doing buisness and also married. After marriage, i got gain weight 20 kilos.Now, i want to reduce my weight. can you please give suggestion for me?

March 28, 2015


I need some specific advice for a specific set of circumstances...
I am 38 years old- 5 feet tall. And prior to 2014, was in great shape, an athletic triathlete. Over the past 11 months, I have had 5 surgeries, including having my ovaries and tubes removed (which sent me into surgical menopause at age 38). I am on HRT, and have gained about 10 pounds since. Before all my surgeries, I was eating about 2000 calories and having a hard time maintaining that. After my surgeries, due to being so inactive, I eat about 1400 and have gained fat (mostly on my thighs) and lost my muscles. I don't eat breakfast, and tend to do HIIT fasted, when I can. I just had surgery two days ago, though, and will be restricted from exercise for 4 months.
What is your advice in terms of eating while I am recovering (not being able to be active), and then also for when I get back to exercise? Should I eat breakfast to stoke my metabolism even if I'm not hungry? How many calories should I be eating?

November 12, 2014

Adrian Bryant

see this about breakfast

see this for exercise after you are cleared by a doctor

November 12, 2014


I once lost 10kgs in a month via intermittent fasting, but, as u said, i regained all of that afterwards. What if I loose 10 kgs in a month going by your "Loose 50lbs in 5-8 months" plan? Will i still regain that? Please help, i m confused.

March 21, 2014

Adrian Bryant

then IF was probably something that was tough for you to stick to so did you find it tough to stick to?

March 21, 2014


Whats max weight shall i loose to not to regain it? I m 19yrs, 200lbs. Shall I do muscle building exercise?

March 17, 2014

Adrian Bryant

there is no max but to avoid regain just dont become lazy and/or overeat

March 18, 2014


I'm Samanta and I'm 18. I really need help losing weight. I haven't been big all my life it started at the end of 5th grade going to 6th. I weigh about 273-300 pounds. I need help losing weight super fast in a month and a half (11/2) and I need to speed up my metabolism and thyroid gland. Please help me Adrian!

March 10, 2014

James Fralic

Samanta you would be best to check out and join www.myfitnesspal.com
Its a site that will allow you to weigh and track the food you eat everyday. Weight loss is not safe or smart to lose in a hurry. The only way you can lose weight is reducing your daily calorie intake.

March 13, 2014


Oh, drinking water soon after you wake up, and eating a healthy breakfast (like, a smoothie or oatmeal with apples, ect.) is GREAT for burning off extra calories. Your metabolism is high, which is superb.
What also works is eating 5 or 6 frquent (every 2 or 3 hrs) SMALL meals, but not TOO small.
Dont skip meals! Your metabolism will slow down, and next time you eat, you will probably overeat (due to hunger) and you will gain some weight. Make sure these small--and healthy--meals are frequent. I did research, and it says this is more helpful for losing weight (and maintaining) than eating 3 large meals.
GREAT fat-burning exercise for home: stationary bike :) TRUST me
Eating lots of fruit and veggies is important for weight loss.
More sleep!!! (7-10 hours is good)
Water cold burns calories, warm water fills you up. Water is also great for clear skin! :)
If you eat less, but don't work out, you WILL lose weight! But not as FAST if you workout.
DO NOT eat before you sleep!!
Those are just some tips, im not taking your spotlight :)
Works for me, and lots of other people, too :D

October 27, 2013


Skip breakfast? NO! Breakfast helps jump-start your metabolism, so you can burn more calories. That is, if it's healthy. 10min workouts, frequent? YES! :D works GOOD
Thank you for tips, writer :)

October 27, 2013


I simply drop a teaspoon or two into a small glass of water with fresh lemon and chug it. Your throat might burn for a second but not if you take a gulp of clean water right after in the same breath. Also, water is good for weight loss. journeytogoraw.com has a blog post about the benefits of water with this cayenne trick. So far, I've lost a few pounds with no added exercise. Cayenne is also speculated to cut down on sugar cravings. I think it does a bit. I chug a glass first thing in the morning to get my day started.

September 15, 2013


A teaspoon of organic cayenne pepper powder that is:)

September 15, 2013


Hi,I want ask about herbs for lose weight and I like sport and I have many machine for it but the problem I don't have time to do it can you tell me how many times to do it and calories should be burn it and can give me diet to do with it. thank you

April 29, 2013


Hi, I want ask you where I can find CLA,because I am from Libya and does I can found it in pharmacy ?

April 23, 2013

Adrian Bryant

a pharmacy would not need to carry it as it can be found in regular stores but I'm not sure what they sell in stores in libya

April 23, 2013


Hey, I want best way to lose belly fat fast, please?

April 21, 2013


Hi Adrian ,i have read about you and the way you are helping people ,being here is like i have come to the right place to get rid of my weight , I am 5 ft 9 inches and 20 years old with 232 lbs of depressing weight ..i have tried a lot of things to get rid of it but this time i am completely motivated to just go with it and i will not give up on me this time so i REALLY- REALLY need your advice .I am not in a hurry so PLEASE -PLEASE tell me the right and the best way to loose fat and the diet plans which HELP me with my slow metabolism too. ADRIAN you are the last hope i have ...i am willing to do anything just need the right advice from you. I will be waiting for your reply .

April 21, 2013


Hi, my name is Luisa. I'm 21 years old &about 345 lbs. I need major help. Due to my weight my knees hurt &can hardly do any exercises. I need tips on increasing my metabolism or gaining muscle in order to help me loose weight. Diabetes runs in my family &I sure don't want to inherit it.

March 25, 2013

Adrian Bryant

do you have elliticals and bikes available to use?

use this diet

March 25, 2013


whats help me alot is cutting bread out your diet and more protein less carbs . whey protein shakes for breakfast help my back and knees.

April 09, 2013


I am a 45 yo female 210 lbs. 5'9". I need to loose quite a bit of weight. I work long hours and I am a single parents. My main downfall in sweats at work between 2-6 pm.
Any advice appreciated.

February 15, 2013

Adrian Bryant

use this to lose weight being a busy parent

February 17, 2013

Dave F.

I'm in a slightly more awkward position. Spent quite a few years military, got out, medical, now disabled. I went from being in the best shape of my life at 235lbs, to now disgusted with myself at 297lbs. I can still walk, but my spine and legs are trashed from Iraq. I can't stand to look at myself in the mirror, is there any advice you could give a veteran? ( 5 foot 8 inches tall btw. BMI of 43.3 )

February 11, 2013

Adrian Bryant

Are you limited in any way as far as exercise?

February 11, 2013


I don't have any advise to lose weight bc I'm struggling also, but it Sade s me to here that u are upset with yourself! You should look in the mirror and be proud, you may be out of shape now but its not because you are lazy, you are a hero!! Thank you for fighting for our country, thank you for doing your part to make the world a better place so when my little ones grow up they can still experience what it's like to be free and have the same American lives we all got to live!!!

March 26, 2013


Skip breakfast?... Yeah great advice... NOT. Pack on the cal's during breakfast so you have energy to burn during the day, consume a natural organic breakfast to get all those vit and min's that put you in a better mood, give you nice skin etc. eat smaller meals through out the day, ending your meals around 1800 if you go to bed at 2200-2300...


January 07, 2013


I'm not a personal trainer or dietician in any way, BUT I will say based on MY experience and my coworkers skipping breakfast has been the best thing I have ever done. Trust me we, several of us in my doctors office, hashed this out. They decided to do their thing and eat their healthy little breakfast and me and another gal followed Adrian's advice. My coworker lost 31 pounds and I lost 20!!!! My brother is a personal trainer and thought it was ludicrous! He still thinks I'm crazy, but I don't care. Not only have I lost the weight, but I've kept it off and feel a million times better!

Long story short...don't knock it till you try it!

February 14, 2013

Incorrect please try again

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