16 Ways to Speed Up Your Metabolism to Lose Weight

1. Laugh

Click Play to boost your metabolism

This test confirms that laughing for 10 minutes can boost your metabolism by 20% so imagine how much fat you'll burn watching The Hangover, Bridesmaids or Office Space

2. 66℉

Your metabolism increases (or burns up to 500 extra calories every 6 hours) once you get in an environment that's under 66℉ (19℃) because it activates the brown fat in your body.

Brown fat burns off the ugly white fat you have for energy to generate enough heat to keep you warm or to keep your body at its normal temperature of 98.6℉ (37℃)

3. Eat More Protein

Use the calculator below to see how much protein you need to lose weight faster…

Type in how many calories you eat per day in the box below and then click the Enter button to see me how much protein you need to lose weight faster…

Type in how many calories you eat per day here →

You need to get at least grams of protein each day to lose weight faster

4. Skip breakfast &…

Do Intermittent Fasting

Watch the Intermittent Fasting 101 video below for more fat burning tips…

5. Got MILK?

You can boost your fat burning metabolism by 70% according to this study when you include at least 3 servings of dairy or 1000mg of calcium in your daily diet.

More calcium in your diet helps shut off the hormones that create fat causing you to burn more fat especially when you're on a weight loss diet

During a Purdue university study…

6. Ice Baths

Watch Conan boost his metabolism in a cold bath…

7. Get 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.

HIIT or High Intensity Interval Workouts causes the greatest after burn effect where You'll continue to burn calories or lose weight for another 12-to-48 hours after you've finished working out.

Play the video below to see what a HIIT workout is…

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 a much longer period of time.

8. 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 ONE big 30-to-40-minute workout.

Check this out: In this 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 #6) with ONE longer interval workout.

9. 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.

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.

10. 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. Top 9 ways to naturally increase your HGH

11. 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, Zinc, Iodine & Copper to their diets to naturally treat hypothyroidism to help speed up their metabolism.

12. Green Tea

13. Spice it up

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

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.

14. Caffiene

Caffiene increases your fat-burning metabolism by 11% or more depending on how much you take. Caffeine is found in most fat burners like Hydroxycut & Lipo-6 and Green Tea itself has caffiene in it.

15. Gain Weight for a Faster Metabolism

The more you weigh = the faster your metabolism is because your body has to burn more calories/use more energy to take care of a bigger body but instead of gaining ugly fat for a faster metabolism…

Gain muscle that makes you look slimmer to speed up your metabolism to burn off fat.

To gain muscle mass…

Tip: Wear a weight vest while working out to lose weight faster because your body is forced to burn more calories or use more energy to move a heavier body.

16. Kissing

kiss metabolism

Kissing gives you an adrenaline boost that doubles your resting metabolic rate. Try kissing in the cold (see #1) like the couple above to really ramp up your metabolism.

Make sure you also see…

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1-35 of 233 Comments

Hi, I'm a 22 year old recent college grad who used to be between 115-130 pounds throughout college. I now find myself 145 pounds, on a good day, even after eating clean and exercising for close to 2 months now. I'm 5'4 for reference. I do like to have a glass or 2 of red wine before bed because I have bad insomnia. It helps settle my anxiety and make it so I can get to sleep at a reasonable time to wake up in the morning to workout during my intermediate fasting periods which I just started about 2 weeks ago. Wine is about the only unhealthy part of my diet, and it's not in excess so I wonder why I'm not losing weight as fast as everyone around me on this site. I believe in your methods and I truly want to get back to a body size that fits me because at the moment even though it might only sound like 20 pounds, in a short girl like myself with a short torso, short legs, etc- I'm a dramatically different person with this excess weight and I'm beginning to get really frustrated. I would appreciate any info you have to offer. Right now I'm alternating high intensity workouts like cardio for 20-30 minutes then high knees, ab excersises and weights for another 15. I used to be a half marathon runner but in all honesty this excess weight makes me uncomfortable to run outside so that is out of the question at the moment. I hope you get this and I appreciate any insight you might have

February 23, 2017

Adrian Bryant

start here but the main thing is are you tracking calories

February 23, 2017


I have been dieting for almost 10 years. This last year has been rather difficult. I wake up at 5 and workout. I am exhausted. I am just so burned out. I eat 2 baked plain eggs in morning. Lunch is an apple with mustard and crackers and dinner is a lagee kale salad no dressing with crackers and whatever protein i have made for dinner. I just had surgery 5 weeks ago so i can t go hard core like i want. I have jusst been doing treadmill which i hate. Anyways. The last 2 days i feel miserable, Im tired, bloated, puffy. wth????

December 27, 2016


I have tried many of the tips and tricks we have all read about on the internet and in books. I need to lose 50+ lbs for healthier body. I have arthritis in most of my joints and have not found a suitable plan for weight loss. I move in a variety of ways with my job and eat a well balanced diet most days. I cannot seem to leave 190lbs for very long. Surgery is NOT an option for me.

August 24, 2016

Janine H

Hi Donna, its funny because my mom just past a year ago and her name was Donna, but anyway my girlfriend lost weight BOXING she lost over 40 pds and riding her bike and I lost so far 20 pds but I also have had asteoarthritis in the knees and 2 whole knee replacments in the right knee and I am 57 years old and was 240 and am now 220 but I lost it riding bike 20 mins and then doing all of my leg exercises on the weight machines and my arms too with weights and then I also swim 15 full laps at my gym and also do 45 min of TRX which is I put stations of kettle bell and medicine ball and waist ball and the ropes and I also do the rower and the rope which i sit down and lose 300 calories in 20 min but I break it up with the stations of 5 mins and I this i do 2 days a week and am in the gym like 3 hours a day and then on the 3rd day and i work out every other day to rest my body I do boxing for an half an our and then exercises and then swim also BUT i took almost all CARBS out of my diet and eat only 45 carbs on the days that i work out and try and stay at 10 sugars a day that DOESN'T INCLUDE my fruits and I stay at 1158 calores a DAY ! if you want to lose weight EAT CLEAN ok that is the KEY ! I drink a protein drink in the morning with kale or spinach and fruit and then I eat a salad in the afternoon and then I eat either beef or fish with a veg at dinner and for snacks I eat baby carrots with hummus, or an apple and a handful of 12 almonds and a string cheese or celery sticks with almond butter, so I eat carbs on the days that I work out and on the days that I don't 4 days I try NOT to eat carbs, which I mean crackers I find the ROOT chips or MARYS crackers or healthy chips so YOU CAN DO IT but it takes a LOT of self control and its HARD to do but you can do it, be blessed and Shalom

October 24, 2016

Janine H

oh I forgot I also take 1000 mgs of apple cider vinegar pills or CARCENIA CAMBOSIA PILLS with GREEN tea that I got at WAlmart and it REALLY helps 1,600 mgs of CC and greent tea is 200 and it even has 280 mgs of calcium and I take the WHEY ISOLATE which has over 30 grams of protein and 1 gram of sugar to mix in my protein drinks and it also has fat burners from SIX STAR that i also got at WALMART hope this helps you, also there are a LOT of exercise videos on YOUTUBE if you can't afford a gym just put in kettle bells, medicine ball and anything that you want and go to POPSUGAR videos, they have tons of recipes and exercise videos too ok

October 24, 2016


if I intermittent fast will I lose wieght if I keep my calorie intake low. I am 15 6'3 and weigh 290lbs. I play football so I was wondering in your videos on YouTube you say to workout during your fast but I have football in the afternoon and I break my fast at 12 or lunch. Will my wieght loss still be good like 2 or 3lbs a week or will it be less. Thank you

July 10, 2016

Adrian Bryant

you're going to lose that much per week at first regarless of what oyu do becuase of your high weight

July 10, 2016


I'm 13 5'8 and I weight 222 lbs and I wanna lose 100 lbs by at least November it would be better if before but ya what do you say

May 30, 2016

Adrian Bryant

50 pounds by then is possible and I'm not sayiing 100 pounds isnt but 50+ is more probable by Nov. so use any of the plans here to lose 100

May 30, 2016


Hi. I know it can be a struggle to loose weight. I use Visalis the powder stuff. I use it with one cup of Oj, 3 Strawberries, 1 bannana. You will need to blend this in your blender every morning. If you do 1/2 grapefruit every meal that will cut the fat. I am also using wellness pill from vitamin shoppe. You need to exercise at least 4 days per week. I usually go to gym go on bike for 5 miles then ellipitical 10 mins, stairs 10 mins run 10 min on treadmill. I also use different machine to target certain areas. Hope this helps you:)

June 05, 2016


I weigh 290 5"7. Im tired of being fat and miserable. I want to loose weight soooo bad but I don't know where to start. I was considering Weight lost surgery. Because I'm tired of trying and giving up and gaining more weight. But after I did some research on the surgery it wasn't for me. I suck in prepping meal. I don't Do well counting carlories. PLEASE HELP ME...I NEED A MEAL PLAN. Which diet pill do u recommend? I want to feel happy again, be there for my boys and feel sexy for my husband.

April 13, 2016


a friend of mine was a fairly bigger women and kept dieting/exercising and stuck to a strict schedule..she just couldn't seem to shred the weight off and then she gave up decided to go back to medschool and be there for others and help people in need. she went to the doctor and they prescribed her a medication called "adderall" to stay focused & concentrate more on her education and now she can't even keep the weight on. she went from being like @ least 300 to 120 soaking wet w/o a doubt.. she claims shes able to pay more attention in class, her daily life has become alot more sociable and she actually looks in the mirror and smiles everyday instead of frowning... i dunno if that info helped just thought i'd share.

January 19, 2017


Is it better to drink cold water or warm water in early morning in an empty stomach for weight loss?

March 26, 2016

Adrian Bryant

cold water - see #2

March 27, 2016


I'm a 50 year old woman who has just come off prozac after recovering from a serious car crash a year ago. Since coming off the prozac 4 weeks ago and increasing my exercise and reducing my diet my weight has gone up 12 pounds to 84kg. What can I do.
Thanks for any advice

January 18, 2016


Hi Adrian,

I'm a 16 year old female and i weigh 180 pounds. I'm trying to lose about 60 pounds by June. What should i do?

January 11, 2016

Adrian Bryant

start here to lose 60 pounds by june

January 11, 2016


Hi, I'm 18 years old and I've been trying to lose weight and be fit for a long time now but nothing is working, everytime I start a diet I stick to it for 2 weeks maximum then give up and gain weight again, I'm not that fat but not satisfied with my body either, I'm 159cm tall (5'2 ft) and 63.6 kg (140 lbs). Please tell what should I do to lose weight and what's the best way to maintain weight after losing it?

January 04, 2016


Hi, im a 16 y.o female and i was about 230lbs, i go to the gym 4 times a week and i am on a very strict diet and i drop 44lbs and now i still go to the gym and i still am on a strict diet but i dont know why its been a week and im not loosing weight anymore, what should i do?

November 30, 2015

Adrian Bryant

so you're 196 pounds now?

December 01, 2015

Omaria Ash

Hi i just had an operation and i have gained alot of weight can i lose weight without exercise can you please help thanks

October 30, 2015

Adrian Bryant

yes you can but not as fast as someone who exercises. use this diet to lose weight without exercise

October 30, 2015


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

Incorrect please try again
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