9 Really Effective Ways to Boost Your Metabolism

Boost your metabolism for weight loss or increased definition..

Your metabolism is like the fuel-burning furnace that powers your body. If you’re looking to lose weight or increase definition, then boosting your metabolism should be a top priority. Increasing your metabolic rate helps create the calorie deficit (more calories out than in) that results in the loss of body fat.

There are a number of things that you can do to boost your metabolism, including:

  1. Eat within 60 minutes of waking up. Within 15 minutes of starting my day, I always eat a banana to prime my body’s pumps and get my metabolism in gear. Research shows that those who eat breakfast lose more weight than those who skip breakfast. Think of it this way: Your metabolism slows down while you’re sleeping - and it won’t speed back up again until you eat. Not eating until lunch time or late morning means your metabolism is sleeping in.
  2. Get your daily calcium. There are a handful of supplements that improve metabolism, but I’m leery to ingest compounds like Betaine that I don’t fully understand. Calcium is a safe and effective way to boost your metabolism without the risk of serious side effects. You can simply take a calcium supplement - or consume so low-fat dairy products like yogurt.
  3. Drink lots of cold water. Water is a metabolism booster - especially if the water is ice cold; your body needs to work hard to heat it up. If your urine is dark yellow, then you’re dehydrated. Light yellow or clear urine is ideal. Gotta love the piss talk. 🙂
  4. Add on a few pounds of muscle. Muscles incinerate calories. If you - or someone you know - has a muscular build, take notice of their appetite. It takes a lot of calories to sustain muscle, and even by adding a few pounds of muscle mass, you’ll do wonders to boost your metabolism.
  5. Lower the temperature of your home or apartment. This one falls into the strange but true category! Your body will have to work harder to keep your internal temperate at 98.6 degrees Fahrenheit. Doing so burns calories, increases metabolism - and saves money on your heating bill!
  6. Eat metabolism-boosting foods. Aside from calcium rich foods like yogurt, the following foods (for various reasons) have been linked to increased metabolic rates: Cinnamon, curry, jalapenos, oatmeal, beans, green tea, ginger, grapefruits, apples, coffee, almonds, blueberries, watermelons and turkey. Incorporate them into your diet.
  7. Don’t overdo the alcohol. No surprise here: Alcohol decreases your body’s ability to burn fat during and after consumption by as much as 73%, so limit your drinking for best results.
  8. Do intervals. I know that I sound like a broken record player when I espouse the metabolism-boosting benefits of interval cardio training - but it’s extremely effective. If you’re doing mindless minutes of repetitive cardio training (which can actually cause you to gain weight), learn how interval training can take your workout to the next level. I promise you’ll never look back.
  9. Eat before you get hungry - and never starve yourself. The best way to keep your metabolism in high gear is to eat smaller meals spread throughout the day. If you consume less than 1,000 calories in a day - your body will go into starvation mode and your metabolism will slow down immensely.

While all of these tips will help you boost your metabolism, it’s important to remember that “calories out” is just part of the equation when creating a calorie deficit for weight loss. The “calories in” part of the equation is just as important - so be sure to include proper nutrition as part of any comprehensive plan.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Gotta admit, took me a while to want to scroll down. That guy has great arms!
    Btw, really good points - many of them were new and quite a surprise! Thanks! 😀

  2. Hey Davey! I’m glad you mentioned coffee being a metabolism booster. I’ve been on a diet since August and I’ve lost almost 40 pounds but drinking coffee has been my one vice I haven’t been able to shake. I’ve cut out ALL fatty foods and don’t drink alcohol anymore (Except an occasional glass of wine) and the weigh basically fell off. I grew up drinking coffee and it gets me going in the AM and it’s just been of those thing I can’t let go… or don’t want too. Not sure =) My question is, should the coffee be just plain black or can I add sugar and milk and still be okay? I know sugar and milk aren’t exactly good for my diet but since I’ve cut everything else out would this be an okay treat every morning? I’m a HUGE fan of you by the way and you’ve helped me as a gay man more then anyone else! I owe you a big hug and kiss if we ever meet! Or I’ll buy you a cup of coffee =)

  3. I think a calorie deficit is more calories out than in, no?

  4. Thanks Davey,I always pick up helpful info in your blog .-.-. G.P

  5. real good point, and i’m agree about eat before you hungry and stop eating before you full…

  6. Chris Pheiffer says:

    Ur opening para: ‘more calories in than out’ surely that should be more calories going out[ie being burned] than are being taken in? thus forcing the metaolism to use & convert calories stored in fat to obtain energy, thus leaning down & defining etc.
    keep up the good work 🙂

  7. The guys name in the picture is Luke Guldan for those who wanted to know.

  8. Your comment about keeping cool so that your body works harder to warm you up reminded me of this article from the Nutrition Diva, which actually started with the opposite question: http://nutritiondiva.quickanddirtytips.com/does-air-conditioning-make-you-fat.aspx

    Here’s an interesting take away from it, though:

    Of course, you may also eat more when you’re colder. Research found that when the room temperature is decreased from a comfortable 72° F (20° C) to a chilly 61° F (16° C), people burned 150 or so extra calories per day keeping themselves warm. However, they also ate about 250 more calories per day. Oops.

    In other words, keeping the thermostat a degree or two cooler in the winter may help you burn a few extra calories. But it will probably have a more noticeable impact on your power bill than it will on the scale!

  9. no way to stop eating before your are full. you just get hungry in a few minutes again!

  10. How about diet colas?

    Theyre not so differnt to coffe in some ways if you ignore the difference in other chemicals. Diet cola have as much caffiene no calories and are 90%+ water with the rest mainly being a few acids and colorings

  11. Ads :-) says:

    Hey Davey,

    So is a Banana what you eat for Breakky?

    Or should you eat something else as well… I normally have Wet Bix (three of them with Lite Soy Milk - No Sugar) most mornings, unless I feel like a treat, then its something on toast - Either Tomatoes & Mushrooms or Tomatoes or scrambled eggs or avocado or banana. But yeah.

    Just curious on size wise what is suitable amount for breakfast. I know it is the most important meal of the day.

    Thanks for your help. 🙂


    Ads 🙂

  12. Alexandria says:

    I have a fast heart rate already SVT related. And I follow all this mumbo I.e eating healthy building muscle… But I still can’t loose weight,,, ;:

  13. I’m not that much of a internet reader to be honest but your sites really
    nice, keep it up! I’ll go ahead and bookmark your website to come back later. Many thanks


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