Wondering how to get a fast metabolism? You’ll need to look not only at what you eat, but when and how you eat—not to mention investigate how other elements of your lifestyle help or hinder your ability to burn calories. In case your food choices and eating habits could use some work, the good news is that there’s hope. All you need to do is take a few expert-backed, corrective measures to allow your metabolism to work as fast and efficiently as possible.
We asked dietitians what the biggest mistakes people make as far as their metabolism goes. Plus: the quick fixes you can make to get things back on track.
1. You’re Always on a Diet
Constantly dieting and undereating at meals is a surefire way to sabotage your metabolic function, says Erin Jowett, MS, RD, LDN, a functional dietitian, weight loss expert, and the founder of Integrative Weight & Wellness in Salem, Massachusetts. “When your body never gets a break, it adapts by conserving and protecting energy instead of burning and letting it go,” she says.
“Many people trying to lose weight mistakenly put themselves in an overly high calorie deficit, which leads them to take in too few calories to efficiently fuel their metabolism,” adds Vanessa Imus, MS, RDN, owner of Integrated Nutrition for Weight Loss in Bothell, Washington.
The fix: Don’t chronically undereat to the point that your metabolism becomes sluggish. “The focus should instead be on getting sufficient calories that still fuel metabolism while also leading to some weight loss,” says Imus.
For long-term weight loss, you should incorporate intentional phases of slight caloric restriction to lose fat, followed by a few months of a ‘diet break’ to maintain your weight, says Jowett. If you still have more weight or fat to lose, you should restart the process only once your metabolism has recalibrated.
2. You Don’t Eat Enough Protein
Protein-maxxing is all the rage these days—and at least part of the trend is fueled by logic. While there can be too much of a good thing, it’s important not to veer into the territory of protein anxiety, but the macro’s importance shouldn’t be underestimated.
“A diet low in protein can reduce metabolism, as protein is needed to sustain and build muscle mass,” says Imus. “If we consistently don’t get enough protein, our body will eventually break down muscle tissue to obtain the protein it needs.” She says this sabotages us in the long run not only by reducing muscle mass—which is crucial for good health and an able body as we age—but also by negatively impacting metabolism.
The fix: Prioritize protein at each meal and for healthy snacks. A solid goal is to aim for 1.2 to 1.6 grams of protein per kilogram of ideal body weight—especially if you’re trying to build muscle and/or stay satiated while losing weight.
3. You’re Not Eating Metabolic Helpers
Weight loss and high metabolism don’t hinge upon the right caloric intake. According to Jowett, you should also include a few key ingredients—including minerals, spices, and antioxidants—to avoid slowing metabolic processes over time.
The fix: To work your way towards a faster metabolism, Jowett suggests including the following in your regular diet:
- Ginger and cinnamon for blood sugar balance
- Turmeric for inflammation support
- Pumpkin seeds for magnesium and zinc
- Leafy greens and berries for antioxidant support
Paired together, they “play a critical role in regulating blood sugar, inflammation, and cellular energy production, all of which influence how efficiently the metabolism runs,” says Jowett.
4. You Eat Too Much (or Too Little) at the Wrong Times
“Your metabolism is not just responding to what you eat. It is also responding to when your body expects fuel, movement, and rest,” says Jowett. When your circadian rhythm (aka your internal clock) is misaligned, your metabolism becomes less efficient—even if you’re eating all the right things.
It’s not just your sleep patterns that inform your circadian rhythm (and vice versa); what and when you eat informs the cycle, too. For instance, Jowett says that eating most calories at night—whether that’s a huge dinner or a late-night snack—leads to higher blood sugar and insulin levels, thus shifting the body toward energy storage rather than fat burning.
Circadian rhythm misalignment—no matter the reason—can also lead to higher cortisol levels later in the day. “This creates a state where the body feels wired but tired, which is not a fat-burning environment,” says Jowett. “At the same time, hunger hormones such as ghrelin and leptin become dysregulated, often showing up as low appetite earlier in the day and stronger cravings at night.”
The fix: Keep consistent mealtimes and eat balanced meals for breakfast, lunch, and dinner. “Spreading calories out throughout the day can be helpful,” says Imus. “The body is getting bursts of energy in small amounts throughout the day—kind of like adding kindling to a fire.”
To optimize your circadian rhythm (and boost your metabolism in the process), Jowett also suggests eating earlier in the day when possible (i.e., not skipping breakfast), keeping consistent sleep-wake times, and avoiding intense workouts at night. In other words, set up a healthy routine and follow through with it like clockwork. “Metabolism responds best to predictability, and consistency signals safety,” says Jowett.
5. You’re Not Strength Training Enough
Strength training—not crazy amounts of cardio—is the unsung hero for weight loss. ICYMI: Muscle, as Jowett previously told us, “is the silent variable that decides whether weight loss actually improves your metabolism or slows it down.”
“The more muscle we have, the more calories we burn at rest,” says Imus. That’s because muscle boosts your resting metabolic rate (aka the number of calories you burn from simply existing, no effort required). On the other hand, she says that spending too much time on cardio—which burns calories in the moment, but may lead you to obsess over numbers or forgo resistance training—can backfire.
The fix: Lift more weights. “Strength training two to three times per week is a great goal to build and sustain muscle mass,” says Imus. It won’t only help you get stronger and leaner but also pave the way for faster metabolism and a higher calorie burn well after you’re through pumping iron.
