5 Proven Ways to Improve a Slow Metabolism and Start Losing Weight

Struggling with a slow metabolism can feel frustrating. You’re eating healthy, exercising, and doing all the "right" things, yet the scale refuses to budge. If this sounds familiar, you're not alone. Many people unknowingly sabotage their metabolism through stress, restrictive diets, or even the wrong kinds of exercise. The good news? There are proven ways to turn things around.

Here’s what might be slowing your metabolism down—and five science-backed strategies to get it firing on all cylinders again.

1. Eat More Protein to Increase Your Thermic Effect of Food (TEF)

If you've been cutting calories too aggressively, your metabolism may have slowed in response. Your body is smart—it senses the deficit and works to conserve energy.

Fix it:

• Increase protein intake to 0.7–1.0 grams per pound of body weight per day. For example, if you weigh 150 pounds, aim for 105–150 grams of protein daily.
• Protein has the highest thermic effect, meaning your body burns more calories digesting it compared to fats and carbs.
• Prioritize lean meats, eggs, Greek yogurt, fish, and plant-based proteins like lentils and tofu.
• Protein also preserves muscle mass, which is key for a healthy metabolism.

Science says:
Studies show that a high-protein diet can increase calorie burn by 80–100 calories per day due to the thermic effect and muscle preservation.

2. Strength Train to Build More Metabolically Active Muscle

Many people rely on cardio for weight loss but neglect strength training, which can be a mistake. Muscle burns three times more calories than fat at rest, meaning the more muscle you have, the higher your resting metabolism.

Fix it:

• Incorporate resistance training at least 3–4 times per week (bodyweight exercises, dumbbells, resistance bands, or weightlifting).
• Focus on progressive overload (gradually increasing weights or reps).
• Don’t skip leg day! Your largest muscles (legs and glutes) require the most energy and contribute more to metabolism.

Science says:
One study found that 10 weeks of resistance training increased resting metabolism by 7% and reduced fat mass significantly.

3. Don’t Fear Healthy Fats—They Help Regulate Hormones

If you've been avoiding fats, you might be doing your metabolism a disservice. Your hormones—especially thyroid and cortisol—play a huge role in metabolism. Without enough healthy fats, your body struggles to produce key hormones, leading to sluggish energy and weight gain.

Fix it:

• Incorporate omega-3-rich foods (salmon, walnuts, flaxseeds) to combat inflammation.
• Eat monounsaturated fats (avocados, olive oil, nuts) to support hormone balance.
• Avoid processed seed oils and trans fats, which promote inflammation and slow metabolism.

Science says:
A study in the American Journal of Clinical Nutrition found that diets rich in healthy fats improve insulin sensitivity, which helps prevent fat storage.

4. Prioritize Sleep—It’s More Important Than You Think

Lack of sleep is one of the most overlooked reasons for a slow metabolism. When you don’t sleep well:

• Your hunger hormones (ghrelin and leptin) become imbalanced, making you crave more sugar and carbs.
• Your cortisol levels rise, increasing fat storage (especially around the belly).
• Your body burns fewer calories at rest.

Fix it:

• Aim for 7-9 hours of quality sleep each night.
• Reduce screen time before bed—blue light suppresses melatonin.
• Try magnesium glycinate or Herbatonin for natural sleep support.

Science says:
Research shows that people who sleep less than 6 hours per night have a lower resting metabolic rate and increased hunger hormones, making weight loss harder.

5. Don’t Starve Yourself—Avoid Excessive Fasting That Slows Metabolism

Extreme calorie restriction and prolonged fasting can backfire when it comes to metabolism. While intermittent fasting (IF) has benefits, excessive fasting—especially combined with low-calorie intake—can signal your body to slow down energy expenditure to conserve fuel. This adaptation, known as metabolic adaptation, makes it harder to lose weight over time.

Fix it:

• Make sure you eat enough calories to support your body's basic functions, like breathing, digestion, and brain activity. If you eat too little, your body slows down to conserve energy, making it harder to lose weight. To find out your BMR, you can use an online BMR calculator by entering your age, weight, height, and activity level to see how many calories your body needs at rest.
• If practicing intermittent fasting, ensure you’re still consuming adequate protein (0.7–1.0g per pound of body weight) and calories during your eating window.
• Avoid prolonged fasting beyond 16–18 hours daily unless medically supervised, as extended fasting can lower thyroid function (T3) and muscle protein synthesis.
• Use caloric cycling—some higher-calorie days mixed with lower-calorie days—to keep metabolism adaptive.

Science says:
A study published in Obesity Reviews found that excessive calorie restriction and prolonged fasting can lead to reduced resting metabolic rate (RMR) and decreased energy expenditure, making sustained fat loss more difficult.

Final Thoughts: Small Changes, Big Results

If your metabolism has slowed down, it’s not broken—it’s just adapted to how you’ve been fueling and moving your body. The key to turning it around isn’t extreme dieting or endless cardio—it’s making sustainable, metabolism-boosting changes like eating enough protein, strength training, getting quality sleep, and balancing hormones with the right nutrients.

Start small, stay consistent, and trust the process—your metabolism will catch up.

References

• Bray GA et al. (2015). "The role of dietary protein in weight loss and maintenance." The American Journal of Clinical Nutrition.
• Westcott WL. (2012). "Resistance training is medicine: Effects of strength training on health." Current Sports Medicine Reports.
• Spiegel K et al. (2004). "Impact of sleep debt on metabolic and endocrine function." The Journal of Clinical Endocrinology & Metabolism.
• Dulloo AG, Jacquet J. (1998). "Adaptive reduction in basal metabolic rate in response to food deprivation in humans." The American Journal of Clinical Nutrition.