Natural Tips For Boosting Your Metabolism

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
Published on , Last Updated on

Water and Metabolism

Most people would like to be in better shape. A better shape, that is, than round. There are a lot of factors that play into how a person looks or how fit they are. One factor is exercise. Another one is diet.

You’ve heard all of this before, and while it’s true that you need to have an overall fitness plan and nutritional goals, there are things that you can do now to make those goals a little bit easier to attain.

Certainly nothing will replace a sound diet and exercise routine. There is no magic formula that you can take that will suddenly turn you into a supermodel, but I hope you can benefit from the tips and tricks that I’m about to share.

The Key to Your Metabolism

The key to a fitter, healthier you lies in your metabolism and how clean your internal body is. Metabolism is a biochemical process that governs how quickly you turn calories into energy.

You use energy and burn fat when you are doing physical activity and digesting food, but you also continue to burn fat even while you are at rest. The rate at which you burn fat when you are resting is called your basal metabolic rate (BMR) . There are actually ways to speed it up so that you can burn fat faster even when you’re not doing much.

Every coin has two sides, and the flipside of speeding up your metabolism is slowing it down. You might be doing things that slow down your metabolism and allow your body to store excess fat without even realizing it. Some of the things that slow your metabolism down are:

  • Eating Poorly – Quit the sodas and snack cakes! Treats are fine; just make them organic, healthy, natural foods. Avoid high processed fat foods.
  • Not Enough Sleep – If your body is exhausted then the efficiency with which it burns calories goes down the toilet. A well rested body is more efficient.
  • Being Stressed Out – Stress causes high levels of a hormone called cortisol in your body, which leads to belly fat . Relax and let go…of the extra pounds!
  • Dieting – Believe it or not, strict dieting can lead to lower metabolism. Avoid fad diets and super low calorie diets. Low calorie diets cause your body to switch to starvation mode, your metabolism slows down to keep you from burning too many calories, then when you eat again your body stores the calories as fat. Fad diets may work in the short term, but the true path to a healthier you is to improve your overall eating habits over the long term.
  • A Toxic Body – The accumulation of toxins in the body slows down the metabolism because the body has to work extra hard to eliminate these toxins on a daily basis. I suggest performing a colon cleanse, liver cleanse, or harmful organism cleanse to rev up your metabolism in a natural way.
Metabolism and Exercise (Fit Woman)

There are factors that affect your metabolism that are beyond even your control. Metabolism naturally slows down as you age, especially in women.

Some people are the victims of an under-active thyroid, adrenal burnout or unfortunate family genetics that lead to weight gain, but there are still ways to speed up your metabolism, even if you have a horrible diet and are genetically predisposed to carrying more weight than you would like.

What’s the best way to speed up your metabolism? You guessed it-exercise!

Exercise Tips to Speed Up Your Metabolism

  1. Exercise!

    It doesn’t matter whether you cycle, swim, walk or jog, but do something to get yourself moving. A regular exercise routine is best, but remember to make slight changes to it once in awhile so your body doesn’t reach a plateau and stop improving. Ten minutes out of your busy day may not seem like a lot when you’re first starting out, but if you exercise for 10 minutes, six days this week, that’s an hour more workout that you did last week! As you and your family get used to your routine it will become easier and easier to increase 10 minutes to 12, 15 and 20 minutes per day. I recommend re-bounding. It is easy, safe and very effective.

  2. Bulk up and Tone up!

    If you work on building up some lean muscle mass with weight training then you are guaranteed to burn more calories than just by doing cardio alone. Why? Because muscle burns calories for you even when you’re at rest-it raises your BMR to help you burn fat!
  3. Do Intervals.

    When you do interval training, for example if you jog for 12 minutes total, but every 2 minutes you increase your speed to a hard run for 1 minute, your body is working a lot harder, so you get a more intense workout.
  4. Get Up!

    Stand up from your desk and walk around the office, go up and down the stairs a few times, park farther away or play with the dog. If you use these little bursts of energy throughout the day then your metabolism will stay revved up and you’ll keep burning more calories.

Foods That Speed Up Your Metabolism

I’ve given you some tips and tricks to help boost your metabolism without even mentioning the easiest of all things you can do-eat!

When you wake up in the morning your body is in starvation mode because you’ve been fasting, but when you eat breakfast you boost your metabolism so that you start burning calories earlier, thereby burning more total calories through the day. What you eat and how often has a large impact on your metabolic rate.

Below are some dietary, no wait, lifestyle habits to boost your metabolism. You can also view my suggested diet plan here.

  • Start early with a smart breakfast that includes only fresh fruit.
  • Eat often because that will keep your metabolism pumping all day long, and when you eat many small meals through the day you tend to eat less at one time, which puts less burden on your digestive system and lets it work more efficiently.
  • Eat spicy foods, if they’re hot enough they’ll kick your metabolism into high gear and you’ll break a sweat!
  • Snack smart on lean protein like nuts, seeds or hemp milk. Protein is high in amino acids so it takes more work for your body to break down, which means you burn more calories while you’re digesting it.
  • Chew Your Food 25x before swallowing. This will save your bodys energy stores and speed up your metabolism.
  • Eat metabolism boosting foods. Some “negative calorie” foods are listed below.
Metabolism Boosting Foods:
  • Apples
  • Celery
  • Garlic
  • Lemons
  • Mangos
  • Onions
  • Papaya
  • Cabbage
  • Lettuce
  • Avocado
  • Carrots
  • Berries
  • Oranges
  • Spinach
  • Turnips
  • Broccoli
  • Tomatoes
  • Zucchini
  • Nut milks
  • Seed milks
  • Asparagus
  • Cucumbers
  • Pineapple
  • Grapefruit
  • Cauliflower
  • Raw Nuts & Seeds
  • Green, Leafy Veggies

Other Recommended Tips:

  • Drink water all day long. It’s hard to get too much.
  • Cleanse your body! I recommend doing this first!! Learn about different cleansing methods you could benefit from.
  • Some weightloss supplements will provide you with the benefits of proven fat fighting and appetite suppressing ingredients. These types of supplements can help assist your weightloss, but should not be the only method.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Global Healing Center does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.

  • Nice list of tips. I’m definitely going to forward this too my wife, she’ll get a kick out of the fact that spicy foods help boost metabolism.


  • Parkins

    Nice list of tips. I’m definitely going to forward this too my wife,

  • Nora

    thanks for this list of metabolism boosting tips.

    My grandma used to tell me that lemons would give you a natural metabolism boost, so I drank lemonade all the time growing up. I’m glad to see that lemons were on your list of foods.

  • Dwight

    Nice tips! Just what i need around the holidays.

  • Kiefer

    I agreed with everything you said till I got to the bottom of your post, you simply don’t need to cleanse if you eat a proper diet.

    And you should never use weight loss supplements, they are nothing more than a crutch. If you truly want to live a long and healthy life you must eat a proper diet and exercise.

    P.S. The negative calorie diet is dangerous, I wrote a post about this not to long ago.

  • Chantix

    i had no idea those foods could boost metabolism. very interesting.

  • Jessica

    Hello Dr. G,
    I have a question. I am very frustrated with weight around the middle and want to know if it’s just how nature intended things to be or if I can eliminate it. I am a 60% raw vegan on a good day. I will be doing all of your recommended cleanses starting the new year, have made considerable changes to my living environment and continue to do so. I go through spurts where I exercise and times when I don’t. At one point I managed to shed three inches (working out a lot) in that area but wasn’t able to keep it off. I do have a lot of stress in my life is that a factor? Thank you.

  • Clark

    great information. This is exactly what I wanted to read right before the New Year starts.

  • Stephanie

    I am confused. I thought a breakfast of protein first thing in the morning was best for metabolism because it stabilizes blood sugar (avoiding the hormonal see-saw, so that the thyroid doesn’t have to put on the brakes). Yet I see you recommend a breakfast of fruit, which will certainly spike blood sugar. Can you elaborate?

  • Personal Trainer

    Woh there Cowboy,

    Bulk up! That will scare a woman from listening to your advice! I tend to use the term Lean up!

    Women see the word bulk and they see Ms. Olympia!

  • Sally

    I am bad at skimming and never reading articles … but I read this! Great job laying out good info!

  • Pule

    Will try it adn wil also take photos for now.

    The Startdate will be 27 April 2009 adn will let you know

  • Big thanks for useful information

  • richa

    I am late sleeper and late riser. How many hours gap should there be from your last meal to your first next morning fruit (apple). I was told try not to eat after 7 pm…. but then I usually don’t sleep till midnight OR 1 am. I therefore get up around 9 am and start the day by eating an apple at around 10 am. I hope my body does not go into a starvation mode due to the 15 hours gap between meals. Please advise!!
    Please let me know via e.mail

  • I would try to get to bed at least within 3 hours of sundown to help your body repair itself naturally. I would also not eat after 7-8pm, if you need to I would eat fruit. Your body should not go into starvation mode, but I would rearrange your schedule if possible and read my latest book “The GREEN Body Cleanse” which talks about the natural biorhythms of the body in detail.

    –Dr. G

  • Croft

    Ok all of these things for metabolism boosting seem pretty legit but, Why is there so much emphasis on eating fruit? fruit has loads of simple carbs that go straight to fat because they are digested SO quickly. Would running very early in the morning on an empty stomach help raise the metabolism? I lift weights and run a lot and have been eating very healthy but for some reason I am not seeing much weight loss. I think it’s because my metabolism is too low. I need help

  • faoltaem

    part of the emphasis on fruit is because it contains fibre.
    there are 2 types of fibre and both are good;
    soluble fibre – keeps you feeling fuller longer, which means you’re less likely to snack on foods high in saturated fat
    insoluble fibre – encourages movement through the gut, which can decrease the risk on colonic cancers.

    fruits also contain both glucose and fructose, which means that the sugars are released into the blood at different times because fructose needs to be broken down first

    (perhaps someone else should clarify that i have this correct though)

  • Jared

    A negative calorie deficit is not a bad thing, as long as it is not drastic. On average it takes 3500 calories to lose one pound, so if you make yourself a goal of 1 pound of weight loss per week (a safe and steady goal) that eaquals to a deficit of 500 calories per day (not too drastic). Goodluck.

  • george

    actually, running every night before you go to bed is better because after running during the day, you burn calories for 2 more hours. before bed, you burn calories for 5 hours.

  • gabriella

    what foods should i eat if i want more fibre in my diet?

  • Nick

    Great tips.

    Many people think that the metabolism is ruined beyond repair after a certain age. But in truth, it only slows aby around 5 to 7 calories per year.

    Even after a decade, this can be easily countered by the tips in your article.

  • Sheila S.

    I’ve been diagnosed with Hashimoto’s disease and have been taking thyroid supplements for over 25 years. This has slowed down my metabolism and I am about 30 lbs. overweight. Can this be countered by the tips in your article?

    Thank you,

  • Hidolini

    cool, I’ve decided to try and become more healthy seeing as all i do on some days is sit around …i also found some good exercising tips that i hope will be useful!

  • olivia meek

    Great article. I have noticed that those “starvation” diets really do reverse effects with my body. I believe what you say is true when you say it slows down your metabolism. I think the key here like you mentioned is to really focus on your diet and make some changes, a long with being more easy going with stress and anxiety, try not to let small things get to you. Meditation and Yoga are wonderful for this.

  • Danny Art

    I am having headache due to not enough sleep and rest almost daily. My meals are irregular at time and I occasionally takes junk food and snack. I seldom exercise nowadays due to some injuries. I am feeling listless often. I will follow the article here to boost up my metabolism especially getting enough rest, eat my meal and exercise regularly.

  • Veneta

    Finally I found the information I was looking for.
    Detoxification is the key!

  • Grateful,

    This site was and is very informative. I plan on utilizing every vital link. I truly believe it is important to know your own body. Although I am overweight, I will not allow excuses health or otherwise to be the reasons I continue to be void of using these tools. There is a beginning point for everything and today is it for me. ” Happy starts within”. No diet, past or current can help me to be successful in achieving a healthier happier me if I don’t try and give it my all. My goal is not to be skinny just healthy.

  • I have often heard people mention eating small meals throughout the day, but never an explanation why.. I bet it would be easier to stick to if those same people told you small meals helps your metabolism churning throughout the day as well!


  • Mouty

    Great to clarify the meaning of BMR. We often read about BMR but without really understanding how it applies to our health.

  • Good work!
    There are some factors that you can control and change, and some factors that you can’t.

    Age – Metabolic rate decreases 5% each decade, after the age of 40 , partly because of decreased muscle mass.

    Gender – Men generally burn calories more quickly than women because they have more muscle tissue.

    Heredity – You can inherit your metabolic rate from previous generations.

    Thyroid disorder – Hypothyroidism (underactive thyroid gland) and hyperthyroidism (overactive thyroid gland) can slow down or speed up metabolism, but only 3% and .3% of the population have hypo- and hyperthyroidism respectively.

    Weight – different tissues of your body contribute different amounts to resting metabolism. Muscle contributes more than fat per unit mass and, because it is denser than fat, muscle contributes much more per unit volume [2], but this may not be practically significant.

  • Karrinanana

    Kidney beans!

  • Rivkah

    Fruit has sugar yes, but it doesn’t break down in the body like
    processed sugars. The all natural sugars in fruit are perfectly balanced
    with fiber, which slows digestion just enough to allow the sugar to
    release at a steady rate, giving energy and not cause blood sugar to
    spike. Please do look into this further, it is life changing information
    to have and understand!

  • PD

    Drink lots of water throughout the day and it should help reduce and maybe even eliminate your headaches. Exercise helps too.

  • P.D.

    Lemons are alright but jalapeños are much more effective 🙂



  • Josh Sims

    I had a toxic body. I also had a thyroid problem but am in a much healthier place now. this is a great article, i also found some good stuff and took the test at best home health test under the weight lose and metabolism sections. there is nothing more frustrating than working so hard and not seeing any improvement. Good luck to all and stay on your health journey!

  • Right on, thanks for the feedback!

  • Lua D’ Amor

    Thank you Doc.
    Excellent blog and you have an amazing smile too.
    Share the love 🙂

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  • velloh

    Yes, I can elaborate:
    It is REFINED, bullshi*, white sugar that causes those issues, or if you ALREADY have a serious disease in which you must avoid all sugars.
    So learn something instead of sounding like a moron.
    Fruits are THE HEALTHIEST things you can consume, with vegetables.
    Give up dead animals and learn the truth.

  • Clouds

    they don’t ‘have’ more ‘muscles’ lmao, they ‘build’ more through everyday activities that are encouraged for them and effed up for ‘females’.

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  • Bm Burner

    Article is bs. Colon cleanses do nothing to lose weight and arent healthy. How you crap has nothing to do with weight loss. Nothing in article about carbs

  • Bm Burner

    Fruit sugar fructose is just as unhealthy as sucrose which is why fruit juice is just as unhealthy as soft drinks. Fruit has fiber

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