17 Ways to Increase Your Metabolism

how to increase metabolism

Foods that Increase Metabolism

1. Protein

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 boost your metabolism

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

2. Milk

  • After the broom makes your waists smaller,
  • Get Adrian's Plan to Lose the leftover belly fat for an even smaller waist.

Increase your fat burning metabolism by 70% according to this study when you include 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,

3. Spices

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

4. Ice cold water

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

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.

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

Supplements that Increase Metabolism

green tea boost metabolism

5. Caffeine

Caffeine 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 caffeine in it.

Type your weight in the box & then click enter to see me how much caffeine to boost your metabolism

Type in Your Weight (in pounds) here →

  • Take -to-mgs of caffeine to boost your metabolism.
  • Start off with mgs first to avoid any unwanted side effects like nausea, jitteriness, headaches, trouble sleeping, nervousness, irritability or fast heartbeat.
  • Increase your caffeine intake to no more than if you develop a tolerance or if you're not getting an energy boost with the amount you're taking.

6. Green Tea

7. Improve Thyroid Function

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

Those nutrients are essential for better thyroid function to boost your metabolism. Not having enough of those nutrients will cause your metabolism to slow down.

People with hypothyroidism or slow metabolisms add more Selenium, Vitamin E, Zinc, Iodine & Copper to their diets to naturally treat hypothyroidism to speed up their metabolism.

8. Protein Again

See #1 for why protein speeds up your metabolism. Use protein supplements like Optimum Nutrition Whey or Combat Crunch Bars to help make protein at least 30% of your diet.

Increasing Metabolism Without Exercise

9. Laugh

Click Play to Boost Metabolism

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

10. 66℉

Your metabolism increases (or burns 500 extra calories every 6 hours) once you're in an environment 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℃)

How To Burn 500 Calories Everyday Without Exercising

11. Skip Breakfast &…

Do Intermittent Fasting to boost your metabolism because it forces your body into releasing more fat burning hormones like adrenaline & HGH

12. Ice Baths

Watch Conan boost his metabolism in a cold bath…

13. Kissing

kiss metabolism

Kissing gives you an adrenaline boost that doubles your resting metabolic rate. Try kissing in the cold (see #10) like the couple above to really ramp up your metabolism.

14. Boost HGH

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

Best Ways to Boost Metabolism with Exercise
Example of a HIT Workout

15. After Burn

The more intense you workout = The more calories you'll continue to burn "after" your workout.

HIT 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 your workout.

More HIT Facts

HIT Workout Plan for 48% More Weight Loss

16. Exercise Less but more frequently

Scientists are now saying you can actually keep your fat burning metabolism fired up longer by doing 4 smaller 10-minute workouts instead of ONE big 30-to-40-minute workout.

10-Minute Workouts

The women in this study who did FOUR 10-minute workouts during the day lost 30% more weight than women who did ONE 40-minute workout everyday.

Imagine how much higher your metabolism will be doing FOUR 10-minute HIT workouts with the afterburn effect

17. Gain Weight

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…

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

Slow Metabolism? No Such Thing
weigh more higher metabolism
His metabolism was actually faster or burned more calories weighing 296

Remember: The more you weigh = the higher your metabolism is (see #17) which is why a fatter person always loses weight faster than a slimmer person (How fast can I lose weight)

If you can't lose weight then don't blame your so called 'slow metabolism'. Your metabolism burns at least 10 calories per pound. This means your metabolism burns at least 1500 calories a day if you weigh 150 pounds.

Its never your metabolism's fault

Blame the fact you're eating MORE calories than your metabolism burns for you not be able to lose weight.

More Tips

Adrian Bryant created NowLoss.com

Adrian Bryant NowLoss.com

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1-40 of 244 Comments

I sadly have Meralgia Paresthia..I have issue walking. In 2013 I was 119 lbs, then I got this agonizing illness in my groin and leg and I mean painful! I can no longer leave my house alone nor do the things I love. So how can I lose weight as I am now 170 lbs. I hate it as much as this illness?

May 07, 2018


I replied to you with REAL help and these mofo's on this site must have deleted my reply. Oh well fluck them, cause they want people to suffer. The US ARMY uses my stuff. You were to get it for free. I just can't publish it.

May 08, 2018


I'm going to try intermittent fasting. How long should I wait to eat after my workout? I plan on working out while im fasting. I assume the closer to the 16-20 hour mark the more fat ill burn but also want to wait long enough after my workout to get the most fat burned from my workout.

February 08, 2018

Adrian Bryant

yes, the longer you fast = more fat burned

February 08, 2018

Angela N

Hi Adrian!

First of all, I'm so thankful for your website and your YouTube videos! I have lost 30 lbs in the last 9 weeks with your help. I started at 233 and currently weigh 203 as of this morning. The last 5 weeks, I have been doing IF (7pm-10am): high protein, low carb (just from veggies & protein shake; not even fruits), I watch my daily sodium intake to below 2000, drink lemon green tea, cold water, BCAA (Xtend), Lean Mode, & CLA. I usually break my fast after a workout with Peformix protein shake @ 10 am. Then lunch around 1230, also doing your recommended fresh green juice before meals. I do fasting cardio every morning (alternating between 1 mile HIIT on treadmill & 8 min TABATA sprints on treadmill), weight training every day (alternating body focus, rest day Sunday). I also do your 18 min rope workout 3x a week. I work out twice (sometimes 3x) a day. But I have not lost any weight in the last week. Should I be doing something different to get back on track? Its starting to get discouraging. What am I doing wrong? Please help! Thank you so much!

May 11, 2017

Angela N

Id also like to add, I'm 5'2 and would like to lose as much weight as humanly possible for an event in 10 days. What would be a doable weight loss amount in such a short amount of time? Thanks again!

May 11, 2017

Adrian Bryant

so its only been 1 week or WEEKS you cant lose any weight and also are you tracking calories

May 12, 2017


It's been roughly 10 days now I've been fluctuating up and down between 203-205 but never going below 203. I am using LoseIt premium app to count calories. I've set my goal to between 1200-1500 max (not net intake since I work out a ton). I watch my carb intake to below 60 grams [and that's just from veggies, I don't eat fruits or processed anything or at least I try :) ] My protein intake is usually 100-145 more on good days. I try to drink a ton of water & green tea. Warm lemon baking soda water first thing in the morning then ice cold water or BCAA water throughout the day. I don't trink sugary drinks, don't even use artificial sweeteners in my tea. I feel like I'm doing everything I should be to lose weight but not going below 203. It was a steady weight loss for 9 weeks then poof nothing. I've been stuck. I try to switch out my workout every other day just so my body doesn't get used any one in particular. My clothes aren't fitting any different either. At first I thought, muscle gain maybe? What are your thoughts on why I'm not losing weight? Any advice on what I could try? Thanks so much!

May 14, 2017


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


The only way I can lose weight is to count calories. More calories in than out = weight gain. It's that simple. So if you don't want to count, compromise by going to a website that tells you exactly what to eat a week to stay under calories allotted or get a fitbit that tells you when to stop. Go to a nutritionist. Do something like that.

April 30, 2018


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

Lose 10 Pounds Every 7 Days
doing the workout above ↑ ONLY if you also DO Step 1 of Adrian's Fat Loss Plan

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