6 Ways to Fix Your Metabolism for Easier Fat Loss

Metabolism refers to the biochemical processes that convert food into energy. A sluggish metabolism can make fat loss difficult, while an optimally functioning metabolism enhances energy expenditure and fat oxidation.

Several factors influence metabolic rate, including age, genetics, and activity level. However, scientific research has identified ways to optimise metabolism and facilitate fat loss.

1. Increase Protein Intake to Boost Thermogenesis

Protein has a higher thermic effect of food (TEF) compared to carbohydrates and fats, meaning the body expends more energy digesting it.

Research shows that protein consumption increases energy expenditure by 15–30%, whereas fats and carbohydrates lead to only 0–3% and 5–10% increases, respectively (Westerterp, 2004). Additionally, protein supports muscle maintenance, preventing metabolic slowdown during caloric restriction (Pasiakos et al., 2013). Aim for at least 1.6–2.2g of protein per kilogram of body weight to maximise metabolic benefits.

2. Prioritise Strength Training to Maintain Muscle Mass

Muscle tissue is metabolically active, contributing significantly to resting metabolic rate (RMR). A study by Speakman and Westerterp (2010) found that individuals with higher lean body mass have higher energy expenditure. Strength training, particularly compound movements such as squats and deadlifts, promotes muscle growth and sustains metabolism. Engaging in resistance training at least three times per week has been shown to prevent metabolic adaptation and improve body composition (Westcott, 2012).

3. Incorporate High-Intensity Interval Training (HIIT)

HIIT significantly enhances metabolic rate both during and after exercise. The excess post-exercise oxygen consumption (EPOC) effect results in prolonged calorie burn, often referred to as the ‘afterburn’ effect. A study by LaForgia et al. (2006) demonstrated that HIIT increases post-exercise energy expenditure more than steady-state cardio. Additionally, HIIT improves mitochondrial function, leading to better fat oxidation and metabolic flexibility (Burgomaster et al., 2008).

Performing HIIT workouts two to three times per week can contribute to enhanced metabolic function.

4. Optimise Sleep Quality to Regulate Hormones

Sleep deprivation negatively impacts metabolic rate by altering key hormones such as leptin and ghrelin. Leptin suppresses appetite, while ghrelin stimulates it, and inadequate sleep leads to an imbalance that promotes overeating (Spiegel et al., 2004).

Furthermore, chronic sleep loss reduces insulin sensitivity, increasing fat storage potential (Broussard et al., 2012). To optimise metabolism, aim for 7–9 hours of quality sleep per night and maintain a consistent sleep schedule.

5. Manage Stress to Prevent Cortisol-Induced Weight Gain

Chronic stress elevates cortisol levels, which is associated with increased fat storage, particularly in the abdominal region (Epel et al., 2000). Excess cortisol can also lead to muscle breakdown, slowing metabolic rate.

Strategies such as mindfulness, meditation, and regular physical activity have been shown to reduce cortisol levels and improve metabolic health (Chrousos, 2009). Implementing stress management techniques can support metabolic efficiency and aid fat loss.

6. Stay Hydrated and Use Thermogenic Drinks

Water is essential for metabolic processes, and even mild dehydration can reduce metabolic rate. A study by Boschmann et al. (2003) found that drinking 500ml of water increased metabolic rate by 30% for up to an hour.

Additionally, thermogenic drinks such as green tea and coffee have been shown to enhance fat oxidation. Green tea contains catechins that increase energy expenditure, while caffeine stimulates the nervous system, leading to higher calorie burn (Dulloo et al., 1999). Consuming 2–3 cups of green tea or coffee daily can support metabolism.

Key Takeaways

References

Broussard, J. L., et al. (2012). Impaired insulin signalling in human adipocytes after experimental sleep restriction. Annals of Internal Medicine, 157(7), 549–557.

Boschmann, M., et al. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015–6019.

Burgomaster, K. A., et al. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of Physiology, 586(1), 151–160.

Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374–381.

Dulloo, A. G., et al. (1999). Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. International Journal of Obesity, 23(2), 73–81.

Epel, E. S., et al. (2000). Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623–632.

LaForgia, J., et al. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247–1264.

Pasiakos, S. M., et al. (2013). Protein supplementation and resistance training reduce age-related muscle loss. Current Opinion in Clinical Nutrition & Metabolic Care, 16(5), 630–634.

Speakman, J. R., & Westerterp, K. R. (2010). Associations between energy demands, physical activity, and body composition. International Journal of Obesity, 34(Suppl 2), S72–S81.

Spiegel, K., et al. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.

Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.

Westerterp, K. R. (2004). Diet-induced thermogenesis. Nutrition & Metabolism, 1(1), 5.