Natural ways to boost metabolism and defeat obesity

A good high rate of metabolism is key to healthy living. Read easy tips and suggestions on food and 
health to improve metabolism and reduce obesity.  
Living plants and animals require energy for sustaining life, to grow, heal and remain healthy. 
Metabolism is the chemical process within the body that makes provision for this energy. The rate of 
metabolism differs among individuals, and to improve metabolism means to improve the energy 
supply of the body and burn up calories. Following are some of the important steps you can take for 
increasing your metabolism that can rid you of excess fats, beat obesity, and make you active for 
longer times.

Breakfast and Proteins

Breakfast is your very first meal of the day, and also the most important one. Not only should you 
not skip your breakfast, but also pack it up with as much nutrition as possible. 
A general rule is to ditch sugar- or carb-laden starters such as cereals, donuts or waffles. These can 
spike and crash your blood sugar levels and diminish your metabolism. Instead choose foods rich in 
proteins like eggs, Greek yogurt etc. 
Including protein based foods in your diet, not just breakfast, does two things for your body. First, it 
keeps you full for longer periods of time, which helps in consuming fewer caloriesthrough your day. 
Second, because it is protein, it requires more energy than say fats for its break down, thus more 
calories are burned by merely consuming proteins. 


Consuming adequate amounts of water is your answer to slow metabolism. Body cells thrive on 
water as a major resource for their everyday chemical processes including digestion, metabolism etc.
Aim for the usually advised 8-10 glasses of water at least. Drink more water depending on your 
exercise and daily routine. Cold water especially helps in efficient metabolism because it causes 
body your to use more calories to warm up consumed water. Drinking water in plenty should boost 
metabolism, and in general, enable your body to make the most of the nutrition consumed.

Muscle Building, Work-out

As said above, muscles take up more of your energy than fats for building and maintenance. 
Get involved in weight training programs for good muscle development and strength. Doing cardio 
exercises like jogging, running, swimming etc. is another great way to enable high metabolism. 
You could also try High Intensity Interval Training (HIIT) which as the name suggests involves spurts 
of intense levels of working out interlaced with brief recovery periods. So if you pace yourself at 
jogging for a consistent 9 minutes/km, break it down to 3 minutes of hard run spell, 4 minutes of 
recovering slow pacing, and back to 3 minutes of sprinting spell. Doing this with affordable 
repetitions will allow your body to gain good metabolic rate for your entire day and over.   


Research and studies have linked metabolic activity to sleep. Less or incomplete sleep incurs less 
metabolism by body. Ensure 8 hours of sleep daily or how much your body’s circadian rhythm 
These activities fulfill most of your body’s metabolic demands. The tips that follow will secure and 
ensure an all-round good metabolism for your body:
Tip: Foods: Certain foods and beverages have shown to provide effective help in boosting 
metabolism. These include:
– egg whites: full of protein and vitamin D, they keep metabolism stoked to good levels
– lentils: rich in iron 
– whole grains (brown rice, oatmeal etc.): are fiber-rich and require extra effort in breaking down 
than processed foods
– green tea: filled with antioxidants, and particularly known for improving metabolism. It also act 
good as an obesity treatment.
– coffee: caffeine stimulates metabolism and makes it last for more than a couple of hours straight
– spices: adding spices to your food like chili peppers (compound capsaicin) increases metabolism
– lean meat: has plenty of iron, deficiency of which can result in slow metabolism 
Tip: Eating regularly: Eating at regular, fixed intervals makes the body consume energy on a 
consistent level, which in effect leads to continued high metabolism. Skip meals and you’ll drive your 
body into conserving energy which will subsequently lower metabolism of the body.
Tip: Avoiding alcohol: Alcoholic drinks like whisky, beer etc. has been known to decrease 
metabolism, especially when drinking them alongside heavy meals.
Tip: Avoid trans fat: These found in processed foods like chips, bind to fat and liver cells and reduce 
metabolism. Weight gain is the side-effect.


Improving metabolism not just decreases your chances of or reduces obesity, but in effect brings 
vibrancy and energy into your life. Adopt natural courses to boosting metabolism by following a 
good healthy food, water, exercise and sleep regime.
By Manisha Gupta


I am Swati Chauhan and i live in the South of Sweden. A computer engineer and a Management graduate by education, I am a writer by passion. I write about personal growth, self motivation,increasing productivity, optimizing life,achieving goals,social skills and increasing the Happiness quotient of your life.


  1. Hey Swati/Manisha

    Some awesome tips there. I recently quit sugar and switched to a higher fat diet (healthy fats) and I found a natural side effect was an increase in metabolism too.

    The difference good sleep makes is incredible. Anytime I lack good sleep, I gain weight almost instantly and find it more difficult to avoid snacking. As soon I sleep well, the weight tends to fall off.

    Great article,

    All the best,


  2. Thank you for these tips! It’s always easier than done… Drinking water alone, for example, especially if you have a busy lifestyle like mine. What I do is that I carry a bottle of water around to remind myself that I should always drink water. I always make it a point to replace the water everytime I consume everything on the bottle. Adding fresh lemons to your water is also a great way of speeding up your metabolism. It worked for me! 🙂 I hope this helps.

  3. Thank you Manisha for this informative post 🙂 Your tips and suggestions on foods will help a lot of readers. I agree that improving metabolism will also bring vibrancy and energy that we need in our daily lives. Keep it up! 🙂

  4. Great Information!
    Should we prefer Organic Health Products that helps in maintaining weight?
    I have tried Neiss Wellness organic health products and they worked fine for me.
    Should people use such products?

  5. An interesting article. Informative, yet simple. But the formatting is annoying. sentences wraps to the second line making reading a it difficutl.

  6. Hi Swati!
    Thanks for energetic post.

    You have suggested that some foods also for high rate of metabolism. You have explained few things like water, sleep and workouts but more effective and important for our body’s health.

    Water, sleep and workouts play an important role for high rate of metabolism in our body. If we will care about these things, our body can’t fix in any problem.

    Thanks for suggesting good idea..
    Have a good day..

    – Ravi

  7. Very well written article. It inspired me to workout and pay attention towards my fitness regime.

  8. I think people are obsessed with losing weigh but should rather focus on increasing metabolism and let the weight thing take care of it self. After all if the purpose is to gain good health, increasing metabolism will surely ensure that besides losing weight, which should be a welcome byproduct.

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