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Burn fat faster — 6 scientifically proven methods to boost metabolism

Well-balanced diet and lots of exercises is a killer combination for losing fat and transforming physique. But more allies are waiting just around the corner to help you boost metabolism and burn more calories with ease.

High protein diet

Proteins make you feel full so you don’t want to eat more. But they can also increase thermogenesis. Thermogenesis is the process of heat production in organisms where calories are burned in order to keep the right body temperature. Another study showed that metabolic responses and resting energy expenditure (REE) changed favorably in groups with higher protein intake (1.2 g per kg compared to 0.8 g per kg).

Use the benefits of EGCG (Epigallocatechin gallate)

EGCG is an antioxidant (read more about them, 3 min read) which boost metabolism according to studies. It can be found mainly in green tea, white tea and (a little bit) in black tea. Other sources are apple skin, plums, onions, hazelnuts and pecans.

Drink water often

There’s been a research that showed that

Drinking 500 ml of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30–40 min.

Also it has been proven that cooling water before drinking stimulates thermogenic response. The first study estimates that thermogenic response after drinking 500 ml of water is about 100 kJ (that is around 23 kcal).

Do the right training

To burn more calories do HIIT (High Intensity Interval Training) which is basically a method of training where you have short periods of really intense exercise alternated with periods of resting or low intensity exercise. The increased metabolism lasts for many hours after the training according to study here and here. The former study also showed benefits in case of resistance training. So lifting heavy weights can increase your metabolism and additionally more muscles burn more calories.

Stand up more

Consider a standing desk for work if possible and swap sitting for standing as standing can burn more calories than sitting. How much can you get? The study published in the European Journal of Preventive Cardiology claims that standing burns 0.15 kcal per minute more than sitting. It may not sound impressive but in this case you should rather concentrate on long-term effect. For instance, two hours of standing per day will make you lose about 1 kg per year.

Chew food thoroughly

When you chew food thoroughly you can enjoy its taste more and digestion is easier. Additionally, your body burns more calories during the digestion according to this research. As a rule of thumb you should chew food 30–40 times per bite. People who eat slow tend too eat less.


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