Metabolism is the process by which the body converts food into energy. A higher metabolism means that the body can burn calories at a faster rate, resulting in weight loss or maintenance.

There are a number of ways to elevate your metabolism, and here are 30 proven techniques that you can try:.

1. Get enough sleep

Your metabolism slows down when you’re sleep-deprived. Aim to get at least 7 hours of sleep each night in order to give your body a chance to recharge.

2. Drink plenty of water

Staying hydrated is crucial for a healthy metabolism. Drinking water can help you feel full and can also help your body process calories more efficiently.

3. Do strength training exercises

Strength training exercises can help build muscle, which in turn helps to boost your metabolism. Aim to do strength training exercises at least 2 times per week.

4. Eat protein with every meal

Protein is an important nutrient for building and maintaining muscle mass, which helps to boost your metabolism. Try to include some protein in every meal and snack.

5. Eat plenty of fruits and vegetables

Fruits and vegetables are packed with nutrients that can help support a healthy metabolism. Try to eat a variety of fruits and vegetables in a range of colors in order to get a wide range of nutrients.

6. Drink green tea

Green tea has been shown to help boost metabolism and burn fat. Aim to drink at least 1 cup per day.

7. Take the stairs instead of the elevator

Incorporating more physical activity into your day can help elevate your metabolism. Taking the stairs instead of the elevator can help you burn more calories throughout the day.

8. Stand up and move around every hour

Sitting for long periods of time can slow down your metabolism. Aim to stand up and move around for at least a few minutes every hour in order to keep your metabolism active.

9. Eat spicy foods

Spicy foods can help boost your metabolism and increase calorie burn. Incorporate some spicy foods into your diet, such as chili peppers or jalapeños.

10. Drink coffee

Caffeine can help boost your metabolism and increase calorie burn. Drinking one or two cups of coffee per day can help give your metabolism a little extra boost.

11. Eat more frequently

Eating smaller, more frequent meals throughout the day can help keep your metabolism active. Try to eat at least 3 meals and 2 snacks per day.

12. Avoid sugary drinks

Sugary drinks can slow down your metabolism and contribute to weight gain. Try to limit your intake of sugary drinks and opt for water, coffee, or tea instead.

13. Manage stress

Stress can contribute to weight gain and slow down your metabolism. Find ways to manage your stress, such as practicing yoga or meditation.

14. Eat whole, unprocessed foods

Whole, unprocessed foods are packed with nutrients that can help support a healthy metabolism. Try to eat a variety of whole, unprocessed foods, such as whole grains, fruits, and vegetables.

15. Get enough vitamin D

Vitamin D is important for maintaining a healthy metabolism. Aim to get enough vitamin D from food sources or from spending time in the sun.

16. Get enough calcium

Calcium is important for building and maintaining strong bones, but it can also help support a healthy metabolism. Aim to get enough calcium from food sources or from supplements.

17. Don’t skip breakfast

Skipping breakfast can slow down your metabolism and contribute to weight gain. Try to eat a healthy breakfast within an hour of waking up.

18. Eat foods high in fiber

Fiber can help keep you feeling full and can also support a healthy metabolism. Try to eat plenty of fruits, vegetables, whole grains, and legumes.

19. Eat foods high in Omega-3s

Omega-3 fatty acids are important for maintaining a healthy metabolism. Try to eat fatty fish, such as salmon, at least twice per week, or take a fish oil supplement.

20. Incorporate interval training into your workouts

Interval training can help boost your metabolism and burn more calories. Try incorporating interval training into your workouts, such as alternating between high-intensity and low-intensity exercises.

21. Focus on non-exercise activity

Non-exercise activity, such as walking or gardening, can help keep your metabolism active throughout the day. Try to incorporate more non-exercise activity into your daily routine.

22. Get enough iron

Iron is important for maintaining a healthy metabolism. Try to get enough iron from food sources, such as lean meat or spinach.

23. Avoid crash diets

Crash diets can slow down your metabolism and contribute to weight gain in the long run. Instead, focus on making sustainable changes to your diet and lifestyle.

24. Eat foods high in antioxidants

Antioxidants can help protect against cell damage and inflammation, which can contribute to a slow metabolism. Try to eat plenty of fruits and vegetables that are high in antioxidants.

25. Drink protein shakes

Protein shakes can help boost your metabolism and support muscle growth. Try drinking a protein shake after a strength training workout.

26. Get enough magnesium

Magnesium is important for maintaining a healthy metabolism. Try to get enough magnesium from food sources, such as leafy green vegetables or nuts.

27. Eat foods high in B vitamins

B vitamins, such as B12 and folate, are important for maintaining a healthy metabolism. Try to eat plenty of foods that are high in B vitamins, such as lean meat, leafy green vegetables, and whole grains.

28. Eat probiotic foods

Probiotic foods, such as yogurt and sauerkraut, can help support a healthy metabolism. Try to incorporate some probiotic foods into your diet.

29. Get enough sleep

Getting enough sleep is crucial for maintaining a healthy metabolism. Aim to get at least 7 hours of sleep per night.

30. See a doctor

If you’re struggling to elevate your metabolism, it’s important to see a doctor to rule out any underlying medical conditions that could be contributing to a slow metabolism.