Wondering how to get a fast metabolism? You’ll need to look not only at what you eat, but when and how you eat—not to mention how other elements of your lifestyle help or hinder your ability to burn calories. In case your food choices and eating habits could use some work, the good news is there is hope. All you need to do is take some expert-backed remedies to get your metabolism working as quickly and efficiently as possible.
We asked nutritionists what the biggest mistakes people make when it comes to their metabolism. Plus: the quick fixes you can make to get things back on track.
1. You’re always on a diet
Constant dieting and undereating at meals is a surefire way to sabotage your metabolic function, says Erin Jowett, MS, RD, LDN, functional dietitian, weight loss expert, and founder of Integrated Weight & Wellness in Salem, Massachusetts. “When your body never takes a break, it adapts by conserving and conserving energy instead of burning and letting it go,” she says.
“Many people trying to lose weight mistakenly put themselves in too high of a calorie deficit, which leads them to take in too few calories to effectively fuel their metabolism,” he adds. Vanessa Imus, MS, RDNowner of Integrated Nutrition for Weight Loss in Bothell, Washington.
The fix: Don’t give in to chronic undereating to the point where your metabolism becomes sluggish. “The focus should be on getting enough calories that still fuel the metabolism while still leading to some weight loss,” says Imus.
For long-term weight loss, you should incorporate deliberate phases of light calorie restriction to lose fat, followed by a few months of “diet break” to maintain your weight, says Jowett. If you still have more weight or fat to lose, you should only start the process again when your metabolism has recalibrated.
2. You don’t eat enough protein
Protein maximization is all the rage these days—and at least part of the trend is fueled by logic. While there can be too much of a good thing, it is important not to stray into protein stress territory, but the importance of the macro should not be underestimated.
“A low-protein diet can lower metabolism, since protein is essential for maintaining and building muscle mass,” says Imus. “If we don’t consistently get enough protein, our bodies will eventually break down muscle tissue to get the protein it needs.” He says this sabotages us in the long term not only by reducing muscle mass – which is vital for good health and a fit body as we age – but also by negatively affecting metabolism.
The fix: Prioritize protein at every meal and for healthy snacks. A solid goal is to aim for 1.2 to 1.6 grams of protein per pound of ideal body weight—especially if you’re trying to build muscle and/or stay full while losing weight.
Weight loss and high metabolism are not dependent on correct caloric intake. According to Jowett, you should also include a few key ingredients—including minerals, spices, and antioxidants—to avoid slowing your metabolism over time.
The fix: To move towards a faster metabolism, Jowett suggests including the following in your regular diet:
- Ginger and cinnamon for blood sugar balance
- Turmeric to support inflammation
- Pumpkin seeds for magnesium and zinc
- Leafy greens and berries for antioxidant support
Together, they “play critical roles in regulating blood sugar, inflammation, and cellular energy production, all of which affect how efficiently the metabolism works,” says Jowett.
4. You eat too much (or too little) at the wrong times
“Your metabolism doesn’t just respond to what you eat, it also responds to when your body expects fuel, movement, and rest,” says Jowett. When your circadian rhythm (aka your internal clock) is out of alignment, your metabolism becomes less efficient—even if you’re eating all the right things.
It’s not just your sleep patterns that inform your circadian rhythm (and vice versa). what and when you eat also informs the cycle. For example, Jowett says that eating the most calories at night—whether it’s a huge dinner or a late-night snack—leads to higher blood sugar and insulin levels, thereby shifting the body toward storing energy instead of burning fat.
Circadian rhythm misalignment—regardless of the reason—can also lead to higher cortisol levels later in the day. “This creates a situation where the body feels wired but tired, which is not a fat-burning environment,” says Jowett. “At the same time, hunger hormones such as ghrelin and leptin are dysregulated, often manifesting as low appetite earlier in the day and strong cravings at night.”
The fix: Keep consistent meal times and eat balanced meals for breakfast, lunch and dinner. “Spreading calories throughout the day can be helpful,” says Imus. “The body receives bursts of energy in small amounts throughout the day – like adding kindling to a fire.”
To optimize your circadian rhythm (and boost your metabolism in the process), Jowett also suggests eating earlier in the day when possible (ie, don’t skip breakfast), keeping consistent sleep-wake times, and avoiding vigorous workouts at night. In other words, create a healthy routine and stick to it like clockwork. “The metabolism responds better to predictability, and consistency signals safety,” says Jowett.
5. You don’t do enough strength training
Strength training—not crazy amounts of cardio—is the unsung hero of weight loss. ICYMI: Muscle, as Jowett previously told us, “is the silent variable that decides whether losing weight actually improves your metabolism or slows it down.”
“The more muscle we have, the more calories we burn at rest,” says Imus. This is because muscle boosts your resting metabolic rate (aka the number of calories you burn from just existing, with no effort required). On the other hand, she says that spending too much time on cardio—which burns calories in the moment but can lead you to obsess over the numbers or give up on resistance training—can backfire.
The fix: Lift more weights. “Strength training two to three times a week is a great goal for building and maintaining muscle mass,” says Imus. It will not only help you get stronger and leaner, but also pave the way for a faster metabolism and higher calorie and burn well after you’re done pumping iron.
