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How to Boost Your Metabolism to Speed Up Weight Loss

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Boosting your metabolism is a key technique to drive weight loss and help with weight maintenance.

By boosting your metabolism you will burn more calories and fat per day, while also having more flexibility in your diet over the long term. Luckily, there are some advanced ways to increase metabolism and get greater results in a shorter period of time.

In this article, I’ll discuss some techniques you can use to boost metabolism and burn more fat in the shortest time period!

Metabolism Boosting Tip 1: HIIT increases metabolism

HIIT, or high-intensity interval training, is a type of exercise that has been touted to help burn fat, boost your metabolism and even add or maintain muscle.

HIIT training is unique in that it is both a cardiovascular type exercise and additionally, requires a high rate of muscle activation, similar to what would normally occur during resistance training.

In essence, you allow the body to have both cardiovascular and muscle maintaining benefits by doing HIIT training.

Additionally, HIIT differs from typical cardiovascular training in that it creates a boost in metabolism for a much longer duration after the training session while typical cardiovascular exercise displays an increase in metabolism during the session rather than after.


In fact, studies have shown that HIIT specifically increases the release of catecholamines like epinephrine and norepinephrine, which play a primary role in releasing fatty acids from fat tissue into the blood to be burnt (1).

Additionally, studies have shown that the use of HIIT training, as opposed to regular long duration cardio, results in superior reductions of fat mass. This suggests that using HIIT can result in greater fat loss, while exercising for a fraction of the time (2).

HIIT should be done in 10 to 45-second intervals on machines such as bikes, treadmills, rowers, prowler sleds etc. These should be flat-out sprints performed at 100% intensity followed by a complete 60-120 second rest or light walk/active recovery. Work with about 5-10 sprints total, either as their own workout or at the end of a normal workout!
As HIIT can increase your metabolism for up to 48 hours I often recommend performing an HIIT session every 2 days to get the effects long term. You can download my 30 Day HIIT plan and 20+ HIIT workouts here.


Metabolism Boosting Tip 2: Increase NEAT to expend more calories

Non-Exercise Activity Thermogenesis (NEAT) is an interesting new field of study that can result in greater fat loss, improved health and could actually be a key factor in obesity prevention.

NEAT describes all activity and movement that is not structured exercise.

We often only consider actually exercising to be our main source of expending energy, but many different activities throughout the day can also play an immense role and even burn more calories than your structured workout.

Activities such as cleaning the house, taking the stairs, walking across the parking lot to get to the shops and working in your back yard or garden are all activities which increase our metabolism or NEAT (3).

By recognizing this interesting fact, that NEAT plays an integral part in losing weight, you can immediately begin to incorporate different activities such as parking further away or choosing to take the stairs over the elevator.

In fact, one study showed that walking at a pace of 3 mph could increase energy expenditure by almost 300% above resting. Over time, this could result in a significant amount of calories expended (4).

Based on the evidence, increasing NEAT may be an effective tool for increasing your metabolism and burning extra fat without even knowing about it!

Metabolism Boosting Tip 3: Increase Protein and Vegetable Intake

Increasing protein and vegetable intake on a daily basis is one of the easiest ways that you can increase your metabolism and lose weight.

Protein has a two-fold effect in terms of weight loss.

Firstly, the 3-dimensional structure of protein makes the digestion process a bit more difficult than that of carbohydrates and fat. As a result, ingestion of higher amounts of protein leads to a direct increase in your metabolism and metabolic rate (5).

Additionally, this 3-dimensional structure of protein also increases satiety or feelings of fullness from a meal. Over time, this can result in a reduction in total energy intake, making weight loss much easier (6).

Vegetables, on the other hand, offer two unique properties that can help with weight loss: volume and fiber.

Vegetables are a unique food for weight loss since they offer a very large volume to calorie ratio meaning that you can eat an abundance of them while having very little impact on your calorie intake (7).

This can provide both a mental and physical feeling of being satisfied, leading to a reduction in calorie intake.

Further, vegetables often have a very large amount of fiber. Fiber is an essential nutrient that also has been revealed to have a satiating effect. As a result, increasing fiber intake may allow you to consume fewer calories over time, while feeling fuller and resulting in weight loss (8).

I suggest ensuring the majority of your daily food intake consists of a lean protein with a vegetable source to maximize potential fat loss benefit.

Metabolism Boosting Tip 4: Supplements can Improve Fat Loss

While supplements are not a requirement for changing body composition, they often can provide unique benefits and, as long as you use research proven ingredients, you will see greater and faster progress.

Supplements such as caffeine, green tea and synephrine are great supplements to add to your diet and exercise regimen (9 – 16).

Many of these supplements act in a similar way to HIIT in that they increase the release of catecholamines into the blood stream. When released, these catecholamines act on fat tissue to release fatty acids into the blood stream (9-16).

Due to this mechanism, the regular use of supplements such as these may help with weight reduction, specifically from fat mass.

My personal favorite is combining both green tea and caffeine in the AM and again around 2pm. This will boost your metabolism, decrease your appetite and help you burn more fat for fuel. I personally take 500mg green tea (make sure it has 40% or more EGCC content) and 200mg caffeine twice per day.

How to Boost Your Metabolism

While weight loss can often be difficult, there are certain things you can do to boost metabolism and burn more body fat for the physique you desire.

Using techniques such as HIIT and increasing NEAT can expend more calories on a daily basis to put you in a position to lose body fat.

Additionally, consuming protein and vegetables in addition to evidence-based supplements can put you on the fast track to weight loss due to increased metabolism, satiety and fat burning hormones.

Using these techniques may help you achieve the body you want, in a fraction of the time.


1. Bracken RM, Linnane DM, Brooks S (2009)Plasma catecholamine and nephrine responses to brief intermittent maximal intensity exercise. Amino Acids. 36: 209-217.

2. Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 684-691.

3. Levine, J. A., Vander Weg, M. W., Hill, J. O., & Klesges, R. C. (2006). Non-exercise activity thermogenesis. Arteriosclerosis, thrombosis, and vascular biology, 26(4), 729-736.

4. Westerterp, K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5.

5. Luscombe, N. D., Clifton, P. M., Noakes, M., Farnsworth, E., & Wittert, G. (2003). Effect of a high-protein, energy-restricted diet on weight loss and energy expenditure after weight stabilization in hyperinsulinemic subjects. International journal of obesity, 27(5), 582-590.

6. Veldhorst, M., Smeets, A. J. P. G., Soenen, S., Hochstenbach-Waelen, A., Hursel, R., Diepvens, K., … & Westerterp-Plantenga, M. (2008). Protein-induced satiety: effects and mechanisms of different proteins. Physiology & behavior, 94(2), 300-307.

7. Cho, S. S., Case, I. L., & Nishi, S. (2009). Fiber and Satiety. Weight Control and Slimming Ingredients in Food Technology, 227.

8. Lefranc-Millot, C., Macioce, V., Guérin-Deremaux, L., Lee, A. W., & Cho, S. S. (2012). Fiber and Satiety. Dietary Fiber and Health, 83.

9. Dean, S., Braakhuis, A., & Paton, C. (2009). The effects of EGCG on fat oxidation and endurance performance in male cyclists. International journal of sport nutrition and exercise metabolism, 19(6), 624-644.

10. Brown, A. L., Lane, J., Coverly, J., Stocks, J., Jackson, S., Stephen, A., … & Hendrickx, H. (2008). Effects of dietary supplementation with the green tea polyphenol epigallocatechin-3-gallate on insulin resistance and associated metabolic risk factors: randomized controlled trial. British Journal of Nutrition, 101(6), 886-894.

11. Hua, C. H., Liao, Y. L., Lin, S. C., Tsai, T. H., Huang, C. J., & Chou, P. (2011). Does supplementation with green tea extract improve insulin resistance in obese type 2 diabetics? A randomized, double-blind, and placebocontrolled clinical trial. Alternative Medicine Review, 16(2), 157-163.

12. Yoshida, T., Sakane, N., Umekawa, T., & Kondo, M. (1994). Relationship between basal metabolic rate, thermogenic response to caffeine, and body weight loss following combined low calorie and exercise treatment in obese women. International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity, 18(5), 345-350.

13. Acheson, K. J., Zahorska-Markiewicz, B., Pittet, P., Anantharaman, K., & Jéquier, E. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. The American journal of clinical nutrition, 33(5), 989-997.

14. Haller, C. A., Benowitz, N. L., & Jacob, P. (2005). Hemodynamic effects of ephedra-free weight-loss supplements in humans. The American journal of medicine, 118(9), 998-1003.

15. Ibrahim, K. E., Couch, M. W., Williams, C. M., Budd, M. B., Yost, R. A., & Midgley, J. M. (1984). Quantitative measurement of octopamines and synephrines in urine using capillary column gas chromatography negative ion chemical ionization mass spectrometry. Analytical chemistry, 56(9), 1695-1699.

16. Nguyen, D. T., Bui, L. T., & Ambrose, P. J. (2006). Response of CEDIA® amphetamines assay after a single dose of bitter orange. Therapeutic drug monitoring, 28(2), 252-254.

About the author


Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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