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Effects of two-week sleep extension on glucose metabolism in chronically sleep-deprived individuals. J Clin Sleep Medi.

Alperet DJ, Rebello SA, Khoo EYH, et al. The effect of coffee consumption on insulin sensitivity and other biological risk factors for type 2 diabetes: a randomized placebo-controlled trial. American J Clin Nutrition.

Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity Silver Spring. Yates T, Edwardson CL, Celis-Morales C, et al. Metabolic effects of breaking prolonged sitting with standing or light walking in older South Asians and White Europeans: A randomized acute study.

J Gerontol A Biol Sci Med Sci. Centers for Disease Control and Prevention. Healthy eating for healthy weight.

Coping with stress. Wilson SA, Stem LA, Bruehlman RD. Hypothyroidism: diagnosis and treatment. Am Fam Physician. By Mark Gurarie Mark Gurarie is a freelance writer, editor, and adjunct lecturer of writing composition at George Washington University.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Diet and Nutrition. By Mark Gurarie. Medically reviewed by Karina Tolentino, RD. Table of Contents View All.

Table of Contents. Factors Affecting Metabolism. Boosting It Naturally. Other Ways to Increase It. Signs of Slow Metabolism. Healthy Snacks If you snack, choose nutrient-dense options over foods like cookies, chips, and those with added salts and sugars. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Studies have shown that drinking 17 oz 0. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

Bottom Line: Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals. High-intensity interval training HIIT involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished. This effect is believed to be greater for HIIT than for other types of exercise. One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.

Bottom Line: Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat. Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.

This means you will burn more calories each day, even at rest. Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.

In one study, 48 overweight women were placed on a diet of calories per day, along with either no exercise, aerobic exercise or resistance training. After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism.

Bottom Line: Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism. Sitting too much is bad for your health.

In fact, compared with sitting, an afternoon of standing up at work can burn an extra calories. If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk 49 , 50 , 51 , Bottom Line: Sitting for a long time burns few calories and is bad for your health.

Try to stand up regularly or invest in a standing desk. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

While cardio is integral to maintaining health, muscle is equally important. The key to maintaining muscle mass is to do strength training workouts, from weight lifting to pilates," Escobar says. As you can see, it is not that lack of sleep reduces the metabolism but it makes it a lot harder to eat in a way that [leads] to a good body weight.

Thus, if a person eats a diet with more protein and less fat, this person will use more calories. On the other hand, if the diet is high in fat, it will take fewer calories to digest and absorb the meal. This is called the thermic effect of food.

Studies have found that those who drink more water tend to burn more calories. The U. National Academies of Sciences, Engineering, and Medicine recommends that adult men get roughly Standing up is integral for those looking to boost their metabolism, as long periods of sitting equate to fewer calories burned.

In fact, research shows that breaking up long periods of sitting can help reduce health risk factors and may have positive outcomes on metabolism. It's easier said than done on work days, but investing in a standing desk or taking short breaks throughout the day — to stand up and move around — may help.

Avoid crash diets , which may cause your metabolism and your weight to yo-yo. Instead, make lifestyle changes like getting more sleep and taking on a workout and diet that are easy to maintain.

While it might seem like a good idea to drop weight quickly via short but heavily regimented diets, those may cause your body to lose muscle and cause you to get rundown quickly. Updated August 2, Kamada I, Truman L, Bold J, Mortimore D.

The impact of breakfast in metabolic and digestive health. Gastroenterol Hepatol Bed Bench. Greer BK, O'Brien J, Hornbuckle LM, Panton LB. EPOC comparison between resistance training and high-intensity interval training in aerobically fit women.

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Eur J Appl Physiol. Vij VA, Joshi AS. Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res. Benatti FB, Ried-Larsen M. The effects of breaking up prolonged sitting time: a review of experimental studies.

Med Sci Sports Exerc. These Are the 6 "Golden Rules" of a Fast Metabolism Says J. Lo's Nutritionist.