Metabolism plays a key role in how your body converts food into energy. While genetics largely determines your metabolic rate, there are several lifestyle choices you can make to help regulate and support a healthy metabolism. Here are a few effective tips to help you take more control:

Stay Active

Movement is one of the most effective ways to boost metabolism. Physical activity helps burn calories and builds muscle, which increases your basal metabolic rate (BMR)—the number of calories your body burns at rest.

• Strength training: Focus on a push and pull exercise 2–3 times a week to help build lean muscle. Try exercises like squats, lunges, push-ups, and deadlifts. You can use your own body weight, light weights, resistance bands or even use water jugs to add weight to your workouts.
• Cardio: Activities like brisk walking, jogging, cycling, swimming, or dancing help burn calories and keep your metabolism active. Enjoy this daily and aim to get 150 minutes of moderate intensity exercise/week.
• NEAT (Non-Exercise Activity Thermogenesis): Small movements throughout the day—like standing while working, taking the stairs, fidgeting, or walking during phone calls—also contribute to a higher daily calorie burn and add up to make a difference.

Eat Protein-Rich Foods

Protein requires more energy to digest than carbohydrates or fats, and it also helps preserve muscle mass, which is vital for a healthy metabolism.

• Include protein in every meal: Eggs and Greek yogurt for breakfast, lean chicken or beans at lunch, and fish or tofu at dinner.
• High-protein snacks: String cheese, hard-boiled eggs, nuts/seeds, peanut butter, cottage cheese, roasted chickpeas, hummus, etc.
• Don’t over-rely on red meats to cut back on the saturated fat—balance your intake with plant-based proteins like lentils, quinoa, edamame, and chickpeas.

Don’t Skip Meals

Consistently skipping meals (especially breakfast) can send signals to your body to conserve energy, which slows down metabolism. Eating regular, balanced meals supports energy levels and metabolic function.

• Eat within 1–2 hours of waking up to jumpstart your metabolism.
• Instead of three large meals, some people find success with 4–5 smaller meals or healthy snacks throughout the day. It can be easier to digest and absorb smaller amounts of food more often, making your body more efficient at getting the nutrients where they need to go.
• Keep healthy options on hand—like fruit with peanut butter, hummus with veggies, or whole grain crackers with string cheese—to avoid long gaps between meals.

Stay Hydrated

Water is essential for breaking down food and maintaining energy production. Even slight dehydration can reduce metabolic efficiency.

• Aim for at least 64 oz. (8 cups) per day- keep in mind you may need more depending on your job or exercise routines.
• Drinking a glass of water before each meal can aid digestion and prevent overeating.
• Add lemon, cucumber, berries, mint, basil, etc. to your water to make it more appealing.
• Herbal teas and foods with high water content (like watermelon, cucumbers, and oranges) also contribute to hydration.

Get Enough Sleep

Sleep influences hormone levels like leptin and ghrelin, which control hunger and fullness. Poor sleep can lead to cravings, slower metabolism, and weight gain.

• Maintain a consistent sleep schedule—even on weekends.
• Create a relaxing bedtime routine: Read, stretch, take a warm bath, try a new stress reducing app or practice meditation.
• Limit screen time at least 30 minutes before bed to reduce blue light exposure that interferes with melatonin production.

Manage Stress

Chronic stress leads to elevated cortisol levels, which can increase fat storage—especially in the abdominal area—and slow down your metabolism.

• Try stress-reduction practices like yoga, tai chi, journaling, or spending time in nature.
• Use breathing techniques, such as the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8.
• Build social connections—talking to friends or loved ones can lower stress levels and increase good endorphins in your body.

Your metabolism is influenced by a combination of genetics, lifestyle, and environment. While you can’t control everything, incorporating these simple but powerful habits into your daily routine can help keep your metabolism running smoothly—and support long-term health and energy. Focus on consistency and give your body the support it needs to function at its best.

Join OSU Health Plan Health Coach Jessica for the four-week group health coaching series “Understanding and Supporting your Metabolism” starting on November 6 at 11:30 a.m. She will take a more in depth look at some of these tips and more. Click here to register.