Having a fast metabolism is a real perk when you’re trying to trim down: it allows your body to burn calories quickly. And if you use a lot more calories than you consume, you’ll likely lose pounds.

But what if you don’t have a fast metabolism? Can you turn up the fire on that furnace? Possibly. A few strategies might give your metabolism a little kick to help you move the scale numbers in the right direction.

What is metabolism?

Metabolism is your body’s process of creating energy from the foods and drinks you consume and then using it. This complex process powers everything you do. In fact, the body burns calories (a measure of energy) all the time. Consider the following elements:

In some people, metabolism is faster and burns more calories; in others, metabolism is slower. The rate is largely influenced by genetics. But certain lifestyle modifications might help increase your metabolism.

Diets and metabolism

Many people diet or follow restrictive diets to lose weight. But restrictive diets can sometimes backfire by slowing down your metabolism. That’s because your body slows down your BMR, burning fewer calories over time, when it interprets reduced calorie intake as a threat of starvation. This is one reason why losing weight can often be difficult.

How can you choose foods that will boost, rather than slow, your metabolism? Research has found that certain foods can affect diet-induced thermogenesis (the process of heat production to maintain body temperature), which may boost resting metabolic rate. Here are some foods and drinks that might have this effect:

It helps to know how much caffeine is in your cup. An 8-ounce cup of coffee contains about 100 mg of caffeine, while an 8-ounce cup of black tea contains about 50 mg. Green tea contains about 30 mg of caffeine per each 8-ounce cup.

More eating strategies

Diet-induced thermogenesis is higher in the morning and lower in the evening. Eating larger meals earlier in the day might help you burn more calories.

While losing weight requires burning more calories than you consume, your body still needs sufficient fuel and nutrients to function properly. Instead of simply eating less, it’s better to focus on consuming nutritious foods and increasing your physical activity.

Building muscle

Strength training exercises can boost metabolism by building muscle tissue. Muscle burns more calories than fat. And unlike fat, muscle burns calories even at rest. This means that the more muscle mass you have, the higher your BMR will be. Total muscle mass, along with your genetic makeup, are the strongest determinants of BMR.

In addition, strength training has a post-exercise calorie-burning effect. After intense workouts, the body requires more oxygen to restore its resting state, resulting in additional calories being burned post-exercise.

Research suggests that high-intensity interval training (HIIT) may also elevate metabolism for some time after a workout. HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity.

The takeaway

Exactly how much you can change your metabolic rate is unclear. But reducing your calorie intake and increasing physical activity might help. Talk to your doctor about the right number of calories for your health needs. And aim for at least 150 minutes per week of moderate intensity exercise (such as brisk walking) and two or three days per week of strength training.

(Reviewed by Howard E. LeWine, M.D., chief medical editor and editorial advisory board member at Harvard Health Publishing.)

©2026 Harvard University. For terms of use, please see https://www.health.harvard.edu/terms-of-use. Distributed by Tribune Content Agency, LLC.