Increase your metabolism: effective, natural tips

Écrit par Kevin Calatayud
Modifié le : 20 May 2025

Have you ever dreamed of burning more calories while leading an active, balanced life? Metabolism, the essential process by which your body converts food into energy, plays a key role in calorie expenditure, muscle mass and your level of physical activity.

In this article, discover simple, natural tips to boost your metabolism, promote weight loss and maintain optimal health.

Whether through a protein-rich diet, foods containing complex carbohydrates, or targeted physical activity, you can boost your metabolism without resorting to artificial methods. By adopting healthy lifestyle habits, it’s possible to accelerate your basal metabolic rate, increase your energy expenditure and achieve your health and fitness goals.

Ready to transform your daily routine and enjoy the many benefits of an optimized metabolism?

Understanding metabolism and its role

What is basal metabolic rate ?

Basal metabolism, also known as basal or resting metabolism, represents the minimum amount of energy required to keep your body functioning when at rest. This includes the energy required to maintain vital functions such as breathing, blood circulation, brain function and body temperature regulation.

This metabolism is calculated under specific conditions: fasting, at rest, and at normal body temperature. It accounts for around 60-70% of daily energy expenditure in a sedentary person. Its value can vary according to a number of factors, including age, weight, height and level of physical activity.

How does it work ?

Basal metabolism plays an essential role in keeping your body running smoothly. It uses calories from the food you eat or from your energy stores (such as fats and carbohydrates) to produce ATP(adenosine triphosphate), an energy molecule that powers all your body’s biochemical reactions.

These energetic processes help maintain essential functions, even when you’re at rest or sleeping.

Basal metabolic rate also influences your total energy expenditure. It serves as a basis for calculating your daily energy requirements, taking into account physical activity and other energy expenditure.

Understanding and calculating your basal metabolic rate is fundamental to managing your weight, optimizing your diet and maintaining optimal physical and mental health.

How can you tell whether your metabolism is slow or fast?

What is a “good” metabolism ?

A “good” metabolism refers to an optimal balance between energy consumption and expenditure. People with a fast metabolism tend to burn more calories throughout the day, even when at rest. This enables them to maintain a stable weight without too much effort. Conversely, a slow metabolism indicates that the body stores more energy in the form of fat, which can lead to faster weight gain and make weight loss more difficult.

An efficient metabolism manifests itself in optimal recovery, rapid digestion and frequent but controlled hunger. These signs show that the body is using nutrients efficiently to produce energy and support its vital functions.

What’s more, people with a fast metabolism are generally more adaptable to dietary and lifestyle changes. This flexibility facilitates the implementation of specific diets or health goals.

Is it the same for men and women ?

No, metabolism differs between women and men due to a number of biological and physiological factors. In general, men have a faster metabolism, mainly due to their more developed muscle mass.

Muscle mass plays a key role in energy expenditure, as muscle consumes more calories than fat, even at rest. This difference gives men a natural metabolic advantage.

In women, metabolism can be influenced by hormonal factors, as well as a generally higher proportion of body fat than in men. This can result in a slightly slower metabolism, which can affect their ability to lose or gain weight. However, these differences remain general and may vary according to factors such as physical activity, age and diet.

Why is it essential to take care of your metabolism ?

Taking care of your metabolism is essential for maintaining optimal overall health. A healthy metabolism directly influences your energy, your weight, and your overall well-being.

When your metabolism is functioning optimally, you benefit from increased dynamism, longevity and reduced risk of chronic diseases such as diabetes and cardiovascular disease.

Metabolic dysfunction can manifest itself in symptoms such as persistent fatigue, sleep disorders, digestive problems and recurrent infections. These alterations can significantly affect your quality of life and mental health. Optimizing your metabolism is therefore a holistic and preventive approach to taking care of your overall health.

Why do we tend to gain weight in the stomach area ?

Belly fat, often associated with metabolic syndrome, is a common phenomenon that can be attributed to a number of factors. Abdominal fat, also known as “buns” or “love handles”, is of particular concern, as it increases the risk of type 2 diabetes and cardiovascular disease.

This accumulation of fat is often linked to a sedentary lifestyle, a diet rich in calories and sugars, and hormonal variations, particularly during menopause or with advanced age.

In addition, chronic stress and circadian rhythm disorders can also contribute to this accumulation of abdominal fat. When your metabolism slows down, your body tends to store more fat, particularly around the belly, which can have significant implications for your overall health. It’s therefore essential to maintain a balance between a balanced diet, regular physical activity, and effective stress management to prevent this dangerous weight gain.

How do you calculate your metabolism ?

Calculating your basal metabolic rate is an essential step in understanding your energy needs. This enables you to plan your diet and physical activity effectively. Several methods exist for estimating basal metabolic rate, each taking into account specific biological factors.

One of the most common methods is the Harris-Benedict formula. This formula uses age, sex, weight and height to estimate resting caloric requirements:

For men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years).

For women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years).

Another method, often considered more accurate, is theMifflin-St Jeor equation. It also uses age, sex, weight and height, but with different coefficients:

For men: 10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5.

For women: 10 x weight in kg + 6.25 x height in cm – 5 x age in years – 161.

There are also simpler methods, such as the Oxford method. Although less precise, it can be useful for a quick estimate. The formula is: 14.2 x weight in kg + 593.

In addition to these formulas, you can use online calculators or indirect calorimeters. These tools offer a personalized estimate of your basal metabolic rate, helping you to adjust your energy requirements, diet and exercise program.

Natural tips to increase your metabolism

Drink enough water

Drinking enough water is a simple but extremely effective way of boosting your metabolism. Hydration plays an essential role in thermogenesis, the process by which your body burns calories to produce heat. Drink at least 3 liters of water a day, mainly between meals, to keep your metabolism active, aid digestion and eliminate toxins.

Eat more protein and good fats

Including protein in every meal is a key strategy for increasing your metabolism. Protein requires more energy to digest than carbohydrates or fats, which helps increase your energy expenditure.

Choose lean protein sources such as chicken, fish, eggs, beans and legumes. At the same time, good fats, notably the omega-3s found in oily fish, play an important role in maintaining a healthy metabolism and promoting better fat oxidation.

Include low-GI foods

Foods with a low glycemic index (GI) are essential for maintaining a stable, balanced metabolism. These foods, such as fruits, vegetables, legumes and whole grains, help regulate blood sugar levels and promote satiety, preventing sugar spikes and energy crashes.

Fibre-rich complex carbohydrates, such as sweet potatoes, brown rice, spelt and oats, are particularly recommended for their positive effect on metabolism.

Slow activities and somatic exercises

As a complement to intensive exercise, slow-paced activities and somatic exercises can also play a role in activating the metabolism. Practices such as yoga, walking or stretching can improve blood circulation and increase energy expenditure, even if they are not as demanding as strength or cardio workouts.

These activities are easy to integrate into your daily routine and help maintain a constant level of physical activity.

Promoting restful sleep

Quality sleep is essential for an optimal metabolism. In fact, lack of sleep can slow down your metabolism and have a negative impact on your ability to lose weight or maintain a healthy weight.

To promote an active metabolism, make sure you get enough sleep every night. It’s recommended to sleep between 7 and 9 hours, to allow your body to regenerate efficiently.

Conclusion

In short, understanding and optimizing your metabolism is essential to maintaining optimal overall health. This complex system is influenced by factors such as diet, physical activity, circadian rhythms and hormonal balances.

By adopting simple strategies such as drinking enough water, consuming protein and good fats, incorporating foods with a low glycemic index, engaging in regular physical activity and promoting restful sleep, you can significantly boost your metabolism.

Don’t underestimate the impact ofhydration, a balanced diet and regular physical activity on your energy expenditure. In addition, effective management of stress and circadian rhythms can also play a key role in maintaining a healthy metabolism.

By implementing these measures, you’ll be able to speed up your metabolism, improve your physical and mental health, and achieve your weight loss or gain goals in a sustainable way.

So don’t wait any longer to take action. Incorporate these practical tips into your daily routine and discover the benefits of an optimized metabolism. Your body and your health will thank you.