Simple Tips to Boost Your Metabolism! | Hardworkout Magazine

Why does eating too little slow your metabolism?

Do you feel like your weight is stagnant, even though you both train and eat healthily? Eating too little, especially over a longer period, causes the metabolism to slow down, as the body goes into energy-saving mode and conserves energy from fat for other necessary processes in the body. The consequence can be that muscle protein is broken down to provide the energy you need.

So no matter how much or little you want to lose weight, you should view it as a lifestyle change, with weight loss of 0.5-1 kg per week, so that the metabolism is maintained. Also, make simple adjustments to boost your metabolism, rather than eating too little.

How big should your calorie deficit be?

If your goal is to lose weight, you should be in a slight calorie deficit, but not much lower than 300-500 calories below your daily energy needs.

How much protein do you need each day?

For a physically active person, it is recommended to eat 1.2-2 g/kg body weight per day.

When you eat food, you get a temporary increase in metabolism, known as the thermic effect of food (TEF). The body uses extra calories to digest and process the nutrients in the food you eat. Proteins have a much higher thermic effect than carbohydrates and fats, using 20-30% of the usable energy from proteins for metabolism. In comparison, carbohydrates use 5-10% and fats 0-3% of their usable energy.

As mentioned at the beginning, the body will break down proteins for energy if calorie intake is too low. Therefore, eating enough protein is important for preserving muscle mass.

Proteins also help keep you full longer and stabilize blood sugar levels.

Read also: [Protein powder – Best in test!](/magazine/protein-powder-best-in-test-2026-top-10-protein-powders)

Try High-Intensity Interval Training (HIIT)

HIIT training is very effective for increasing fat burning and is a combination of strength and endurance. The workouts typically consist of short intervals with various exercises that should be performed at a high tempo. The sessions can be done with just body weight or additional equipment.

This training form is effective for improving both strength and endurance and does not require much time. If you are not familiar with this training style, you should gradually get used to a higher tempo.

HIIT training can help the body burn more fat than carbohydrates and can lead to an increase in metabolism for several hours after the workout. This means you burn extra calories even after you have finished exercising.

Replace 1-2 of your weekly workouts with a HIIT session and see what it does for your metabolism!

See tips for a HIIT session [here.](https://hardworkout.no/hiit-trening-for-styrke-og-kondisjon/)

![HIIT is one of the best training forms for getting in shape quickly, burning fat, and training effectively.](https://hardworkout.no/wp-content/uploads/2020/02/AdobeStock279775278-scaled.jpeg)

Does strength training raise your resting metabolism?

Regular strength training contributes to increased muscle mass. When muscle mass increases, resting metabolism (BMR) also increases, allowing you to burn more energy at rest.

How does everyday activity affect calorie burn?

All physical activity contributes to calorie burning.

If you are someone who sits a lot during the day, standing instead of sitting will help you burn more calories. Take the stairs instead of the elevator or get off the bus a couple of stops early and walk the rest of the way. Set yourself a daily goal for how many steps you should take and keep active throughout the day.

See our best in test of heart rate monitors [here](/magazine/heart-rate-monitor-best-in-test-2026-top-10-heart-rate-monitors-fitnes).

Can coffee and green tea speed up your metabolism?

Caffeine in coffee, green tea, and energy drinks can help increase metabolism while also making you eat less.

It is no coincidence that fat-burning supplements contain caffeine and extracts from green tea, in addition to other natural aids that help reduce cravings and feelings of hunger.

See our top list of fat burners [here](https://hardworkout.no/slankepiller/).

Does spicy food actually help with weight loss?

Spicy foods like chili, jalapeños, and cayenne pepper contain a substance called capsaicin, which can help increase body temperature and boost metabolism. There are mixed opinions on how much effect spicy food has on weight loss. However, spicy food can often lead to eating less, which makes it easier to control portion sizes.

![spicy food](https://hardworkout.no/wp-content/uploads/2024/09/AdobeStock525384645.jpeg)

How does sleep affect hunger and weight?

Although it is recommended to sleep 7-9 hours each night, many people likely sleep less.

However, it is very important to prioritize sleep as it helps lower cortisol levels in the body. Additionally, sleep affects the hormones ghrelin (the hunger hormone) and leptin (the satiety hormone). Lack of sleep can therefore make you hungrier and can make it difficult to lose or gain weight.

In Summary

The most important thing you can do to achieve and maintain a good metabolism is exercise (both strength training and interval training), increase everyday activity, not eat too little, and prioritize getting enough protein. Additionally, you should make sure to limit stress and get enough sleep, as high cortisol levels are unfavorable for weight loss and health in general.

See our top list of [blended protein with whey and casein.](/magazine/blended-protein-with-whey-and-casein-best-in-test-2026)

Sources:

10 Ways to boost your metabolism – [Healthline](https://www.healthline.com/nutrition/10-ways-to-boost-metabolismeat-protein)

7 Benefits of High Intensity Interval Training (HIIT) – [Healthline](https://www.healthline.com/nutrition/benefits-of-hiit)