{"id":44594,"date":"2026-02-01T17:04:47","date_gmt":"2026-02-01T17:04:47","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44594"},"modified":"2026-02-01T17:04:48","modified_gmt":"2026-02-01T17:04:48","slug":"how-to-get-a-fast-metabolism","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-get-a-fast-metabolism\/","title":{"rendered":"5 Ways You’re Sabotaging Your Metabolism (Plus Quick Fixes to Rev It Back Up)"},"content":{"rendered":"

Wondering how to get a fast metabolism? You\u2019ll need to look not only at what you eat, but when and how you eat\u2014not 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\u2019s 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.<\/p>\n\n\n

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.<\/p>\n\n\n

1. You\u2019re Always on a Diet<\/h2>\n\n\n

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<\/a> expert, and the founder of Integrative Weight & Wellness<\/a> in Salem, Massachusetts. \u201cWhen your body never gets a break, it adapts by conserving and protecting energy instead of burning and letting it go,\u201d she says.<\/p>\n\n\n

\u201cMany 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,\u201d adds Vanessa Imus, MS, RDN<\/a>, owner of Integrated Nutrition for Weight Loss in Bothell, Washington.<\/p>\n\n\n

The fix:<\/strong> Don\u2019t chronically undereat to the point that your metabolism becomes sluggish. \u201cThe focus should instead be on getting sufficient calories that still fuel metabolism while also leading to some weight loss,\u201d says Imus.<\/p>\n\n\n

For long-term weight loss, you should incorporate intentional phases of slight caloric restriction to lose fat, followed by a few months of a \u2018diet break\u2019 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.<\/p>\n\n\n

2. You Don\u2019t Eat Enough Protein<\/h2>\n\n\n

Protein-maxxing is all the rage these days\u2014and at least part of the trend is fueled by logic. While there can be too much of a good thing, it\u2019s important not to veer into the territory of protein<\/a> anxiety, but the macro\u2019s importance shouldn\u2019t be underestimated.<\/p>\n\n\n

\u201cA diet low in protein can reduce metabolism, as protein is needed to sustain and build muscle mass,\u201d says Imus. \u201cIf we consistently don’t get enough protein, our body will eventually break down muscle tissue to obtain the protein it needs.\u201d She says this sabotages us in the long run not only by reducing muscle mass\u2014which is crucial for good health and an able body as we age\u2014but also by negatively impacting metabolism.<\/p>\n\n\n

The fix:<\/strong> 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<\/a> of ideal body weight\u2014especially if you\u2019re trying to build muscle and\/or stay satiated while losing weight.<\/p>\n\n\n

3. You\u2019re Not Eating Metabolic Helpers<\/h2>\n\n\n

Weight loss and high metabolism don\u2019t hinge upon the right caloric intake. According to Jowett, you should also include a few key ingredients\u2014including minerals, spices, and antioxidants\u2014to avoid slowing metabolic processes over time.<\/p>\n\n\n\n

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The fix:<\/strong> To work your way towards a faster metabolism, Jowett suggests including the following in your regular diet:<\/p>\n\n\n\n