Easy Ways to Boost Your Metabolism (Backed by Science)

High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.

Muscle is more metabolically active than fat, and building muscle can increase your metabolism, making you burn more calories.

Lifting weights will help you retain muscle and prevent the drop in metabolism that occurs during weight loss.

Long periods of sitting burn fewer calories and can lead to weight gain.

If you have a desk job, try standing up for short periods. You can also invest in a standing desk.

Some studies found green tea and oolong tea can increase metabolism by 4-5%. The teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10-17%.

Capsaicin, found in peppers, can boost your metabolism. At acceptable doses, pepper can burn ten additional calories per meal.

Lack of sleep is linked to an increase in the risk of obesity.

A lack of sleep has been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. Not enough sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.

Caffeine in coffee can boost metabolism by 3-11%. It also promotes fat burning. However, coffee affects lean women more, with fat burning by 29% compared to only 10% for obese women.

The medium-chain fats in coconut oil increase your metabolism more than the long-chain fats found in foods like butter.

Medium-chain fats increase metabolism by 12%, while long-chain fats raise it by 4%.