Boost Your Metabolism

What You Need to Know and 5 Top Tips to Speed It Up

We’ve all heard the saying, “If I just eat less, I’ll lose weight.” But did you know that starving yourself can actually slow down your metabolism? I know, it sounds counterintuitive!

In this post, we’re going to break down how your metabolism really works and why skipping meals isn’t the answer. Plus, I’ll share my top 5 tips to help you fire up your metabolism and keep it burning strong!

What Is Metabolism?

Metabolism is the process your body uses to convert food into energy. It’s responsible for everything from breathing to digesting food, and yes, even keeping your heart beating. Simply put, your metabolism keeps you alive! But it also plays a massive role in whether you gain or lose weight.

Did you know: For every pound of muscle your body gains, you’ll burn an extra 50 calories a day while at rest! So the more muscle you build, the more your body naturally burns calories – even when you’re just relaxing on the couch.

But here’s the catch: As we age and become less active, our muscle mass decreases. This leads to a slower metabolism, which is why many people start gaining body fat over the years.

Why Not Eating Can Actually Backfire

If you think skipping meals will speed up your weight loss, it’s time to rethink! When you deprive your body of food, especially over long periods, your metabolism slows down to conserve energy. Your body goes into ‘survival mode,’ meaning it holds onto fat and burns muscle for fuel instead.

This leads to muscle loss, which means fewer calories burned at rest. So while it may seem like a quick fix to lose weight, in the long run, not eating enough can actually make it harder to lose fat and keep the weight off.

Why a High-Protein Diet and Regular Exercise Matter

One of the best ways to keep your metabolism ticking is by maintaining a healthy amount of muscle mass. This is why a high-protein diet and regular exercise are key to supporting a healthy metabolism.

Protein helps build and maintain muscle, and the more muscle you have, the more calories you burn throughout the day – even when you’re not doing much!

Top 5 Tips to Speed Up Your Metabolism

Now that we understand why muscle mass and proper nutrition are crucial for a healthy metabolism, let’s dive into five practical tips to help you give your metabolism a boost.

1. Strength Train Regularly

Lifting weights or doing bodyweight exercises like squats, push-ups, and lunges is one of the best ways to build muscle and increase your metabolic rate. As I mentioned earlier, the more muscle you have, the more calories you burn at rest. Aim for 2–3 strength training sessions per week to start.

My Mum Sculpt & Tone program has the perfect full body, home HIIT workouts that are 30 mins or under to give you a place to start, click here for more info.

2. Prioritise Protein in Every Meal

Protein isn’t just important for muscle growth—it also takes more energy to digest than carbs or fats. This process is known as the “thermic effect of food,” meaning you burn more calories just by eating protein! Include lean proteins like chicken, fish, eggs, and plant-based options such as lentils and chickpeas in your meals to keep your metabolism humming.

Take a look at my Easy Mum Meal Plan here.

3. Stay Hydrated

Drinking enough water is crucial for your metabolism. Even mild dehydration can slow it down. Studies have shown that drinking water can temporarily boost your metabolism by up to 30%! So, make sure you’re sipping water throughout the day and aiming for at least 8 glasses (or more if you’re active).

4. Don’t Skip Meals (Especially Breakfast!)

Skipping meals may seem like a way to cut calories, but it often leads to overeating later in the day and, as mentioned, slows down your metabolism. Start your day with a nutrient-dense breakfast that includes protein and healthy fats, like a smoothie bowl, to keep your energy and metabolism steady throughout the day.

Take a look at my healthy breakfast here.

5. Get Enough Sleep

Sleep is often overlooked but essential for a healthy metabolism. Lack of sleep messes with your hormones, especially those that control hunger and fat storage. Aim for 7–9 hours of quality sleep each night to keep your metabolism running efficiently and your body feeling its best.

Final Thoughts

Your metabolism is a powerful thing, but it needs the right fuel and care to function optimally. Instead of focusing on cutting calories or skipping meals, think about nourishing your body with protein-rich foods, strength training regularly, and staying hydrated. With these small lifestyle changes, you’ll not only speed up your metabolism but also feel stronger, healthier, and more energized.

Looking for more tips to boost your metabolism and feel your best?

Check out my fitness app subscription designed specifically for busy mums, and let’s get your metabolism firing on all cylinders!

What are your go-to strategies for keeping your metabolism high? Let me know in the comments below!

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• Dont forget to try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.