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9 tips to speed up your metabolism
Last reviewed: 01.07.2025
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Our health and physical condition depend entirely on the metabolic processes in the body. In order for the metabolism to be correct and you to always feel great, you need to take care of yourself and, first of all, review your diet.
The following foods and nutrition tips will help speed up your metabolism, which in turn will help your body burn fat.
Don't starve
You need to reduce the amount of calories you consume, but it is important not to overdo it and not to starve your body, which will immediately slow down your metabolism. For most women, the daily dose is 1,200 calories, which are necessary to ensure the functioning of the body's basic biological functions. A lack of calories will provoke the destruction of muscle tissue, from which the body will extract the energy needed for life processes.
Caffeine won't hurt
Caffeine is a central nervous system stimulant, so a cup of coffee a day can speed up your metabolism by 5-8%. A cup of freshly brewed tea can speed up your metabolism by 12%, according to Japanese researchers, and this happens thanks to the antioxidant catechins found in tea.
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More fiber
Increase your fiber intake by including pasta, wheat bread, and vegetables and fruits in your diet. According to research, some fiber foods can increase metabolism by 30%. Women who eat a lot of fiber normalize their weight over time.
Water at room temperature
German researchers have found that drinking 6 glasses of room temperature water a day can boost your metabolism, burning about 50 calories a day.
Pesticides
Canadian researchers have found that products containing organochlorine compounds interfere with normal metabolic processes because toxins negatively affect the fat burning process.
Lack of protein
Your body needs protein to maintain muscle mass. Lean meat, nuts, or low-fat yogurt can help replenish your body's protein stores. Research shows that protein helps you burn calories up to 35% more efficiently.
Iron Rich Foods
Iron-rich foods are essential for oxygenating muscle tissue to ensure fat burning. Before menopause, women lose iron daily during their periods. If you don't replenish your body's reserves, you may develop an iron deficiency, which will lead to fatigue and tiredness, as well as a slower metabolic rate.
Vitamin D
Vitamin D affects overall metabolism, it is necessary for metabolic processes in muscle tissue. Good sources of vitamin D: tuna, shrimp, tofu, fortified milk, cereals and eggs.
Lack of dairy products
Calcium deficiency can slow down your metabolism. Research shows that eating calcium- rich dairy products, such as skim milk and low-fat yogurt, can help reduce the absorption of fats from other foods.