How to Increase Metabolism to Lose Weight in Men? - 11 Best Tips for Men

Updated on Jun 23, 2023 & Medically Reviewed by Dr Lalitha

Metabolism is the process by which your body converts food into energy. It is an essential function that keeps your body functioning optimally. The rate of metabolism varies from person to person and depends on many factors such as age, gender, body fat, muscle mass, physical activity levels, and genetics. Men tend to have a higher metabolic rate as compared to women.

If you are looking to lose weight, metabolism can be a great partner. Even though you have no control over your genetics, there are many ways you can increase your metabolism and lose weight. Surprised it’s as easy as this? You don’t need to rely only on fat loss supplements for men or make any drastic lifestyle changes. So, let’s look at how you can lose weight.

How Does an Increase in Metabolism Help in Weight Loss?

Metabolism breaks down whatever you eat and drink and converts it into energy. Your body needs energy to perform basic functions like breathing, circulation, cell repair, and even rest. Your body’s metabolic rate at rest is called basal metabolic rate and is a vital component for those looking to lose weight.

The amount of weight you lose will depend on your food choices and your level of physical activity. Also, your calorie intake must be lower than the number of calories burnt by metabolism.

Some ways to reduce your calorie intake include:

Reducing portion sizes
Limiting sugar intake
Reducing intake of saturated and trans fats
Consuming fruits, vegetables, whole grains, lean proteins
Restricting intake of processed foods

As you age, your metabolism tends to slow down. This makes it necessary to keep a watch on your calorie intake as well as maintain optimum physical activity.

Best Ways to Increase Metabolism in Men

Since we are all not born with excellent metabolism, here are some ways to boost it and lose a few extra kilos!

1. Build Muscle Mass

One of the most effective ways to increase metabolism in men is by building muscle mass. Muscle tissue requires more energy to maintain than fat tissue, which means that the more muscle you have, the more calories you burn at rest. Resistance training, such as weight lifting, is a great way to build muscle mass and boost metabolism.

2. Increase Your Aerobic Activity

If you want to lose weight, you must have a good combination of aerobic exercises and strength training workouts. While strength and resistance training can help you build muscle, aerobic exercise cranks up your metabolism.

High-intensity aerobic workouts are great to improve your metabolism and subsequent weight loss. Jogging, running, swimming, cycling and brisk walking are great aerobic activities to help you lose weight.

3. Incorporate high-intensity interval training (HIIT)

High-intensity interval training (HIIT) involves short bursts of intense exercise followed by periods of rest. This type of exercise has been shown to increase metabolism and burn more calories than traditional steady-state cardio. Incorporate HIIT into your exercise routine a few times a week to boost metabolism.

[ Read: Top 10 Cardio Exercises for Weight Loss ]

4. Drink Enough Water and Stay Hydrated

Water is vital for our survival. If you wish to maintain your metabolism rate and lose weight at the same time, you must drink plenty of water. Yes, drinking water burns calories and even mild dehydration can slow your metabolism. It is a good idea to drink a glass of water after every meal or snack you eat.

Consuming snacks comprising fresh fruits and veggies that are rich in water may also be a good way to boost your metabolism, reduce calorie intake, and lose weight.

5. Increase Your Protein Intake

Did you know that your body burns more calories to digest proteins as compared to fats and carbs? Eating a protein-rich diet increases your metabolism by as much as 15 to 30%. Also, increasing the protein content in your diet prompts you to eat less, reduces your calorie intake, and helps you lose weight.

6. Smart Snacking

Eating smaller meals or snacks often can help you lose weight. Shocked? Well, eating large meals can slow down your metabolism before your next meal. Eating smaller meals often (every 3 to 4 hours) keeps your metabolism going and burns plenty of calories over the day. Also, when you snack healthy and often, you tend to consume less during mealtimes.

7. Green Tea to the Rescue

Many people who wish to lose weight or are on a weight-loss program prefer to consume green tea or oolong tea. Both these teas are said to boost your metabolism by as much as 4-5%. They help convert fat stored in your body into fatty acids that stimulate fat burning. Also, both these teas are low in calories and drinking them helps in weight maintenance.

8. Get Enough Sleep

Sleep plays a crucial role in regulating metabolism. Lack of sleep can disrupt hormone levels, including cortisol and insulin, which can slow down metabolism. Aim to get at least 7-8 hours of sleep each night to promote optimal metabolic function.

9. Manage Stress Levels

Stress can lead to an increase in cortisol levels, which can slow down metabolism. Finding ways to manage stress, such as through exercise, meditation, or deep breathing, can help improve metabolic function.

[ Read: 9 Best Stress Busters for Men ]

10. Crank Up the Spice in Your Meals

There is some evidence to suggest that eating spicy food may increase metabolism, but the effect is likely to be small and temporary. Spicy foods contain capsaicin, a compound that gives peppers their heat. Capsaicin has been shown to increase metabolism by raising body temperature and stimulating the sympathetic nervous system, which can increase calorie burning. However, the effect is relatively small and tends to only last for a short period of time.

11. Use Weight Loss Supplements for Men

Apart from lifestyle changes, there are many weight loss and fat loss pills for men available today. Be careful to choose formulations that contain natural vitamins and other nutrients that improve your metabolism, regulate appetite, stimulate fat burning – all of which can help in weight loss in men. Lean Weight Loss capsules are one of the most effective and safe ones to try.

Weight loss may seem challenging at first but with the right tips, you can boost your metabolism and lose weight. Vitamin supplements can help you boost metabolism and aid in your weight loss journey. Consult with your physician for more information.