Wondering how to burn more calories? Here are 10 simple hacks to accelerate your metabolism.

Wondering how to burn more calories? If you feel like you are working tirelessly to reach your weight loss goal, you may be missing out on some simple tweaks to your routine that could speed things up.

Here are 10 simple hacks that will help you make your efforts more impactful and burn more calories around the clock.

How to Burn More Calories Around the Clock: 10 Simple Hacks

  • Take a holistic approach
  • Tweak your fitness routine
  • Make small changes to your dietary habits

Take a holistic approach

Consider this: Could it be why you’re eating, not what you’re eating, that is causing you to consume and store extra calories?

Consider this: Could it be why you’re eating, not what you’re eating, that is causing you to consume and store extra calories?

Focus on primary food

Here’s some advice you’ve likely never heard before: don’t focus on what you’re eating. Instead, focus on why you’re eating. In his book The Power of Primary Food: Nourishment Beyond the Plate, nutrition expert Joshua Rosenthal explores the concept of “primary foods.”

A notion that while what we eat is critically important, the concept of primary foods explores how filling our lives with people, careers and hobbies that truly nourish us can be what ultimately helps us reach our health goals. For instance, if you are snacking a lot at night (a big metabolism-buster), consider why you are snacking. Are you bored? Pick up a hobby you used to love. Lonely? Make more plans with friends.

Get enough sleep

If you are sleep deprived, your metabolism, quite simply, cannot function properly.

There are essentially two reasons why:

  • Your nightly hormones: When your body is tired and you don’t get enough sleep, it produces more of the hormone ghrelin, which tells alerts you when it’s time to eat, and less of the hormone leptin, which tells you to stop eating.
  • Your daily habits: At the same time, if you are exhausted, you are much more likely to crave caffeine and sugar. You’re also more likely to skip the gym, and go home to rest and watch T.V. instead.


Staying hydrated is an easy, free way to boost your metabolism quickly.

When your body does not have enough water to function, it slows down our metabolism dramatically. Because more than 70 percent of our muscles is composed of water, when there isn’t enough, they stop generating energy.

At the same time, dehydration inhibits your body’s ability to utilize fat as fuel. When you are dehydrated, cells can’t get the amount of water they need. This causes them to shrink. When our body senses a change in our cell size, it sends a signal to slow the metabolism. One study at the University of Utah showed that if you are experiencing 3 percent dehydration, your metabolism diminishes by about 2 percent. So if you typically burn 2,000 calories a day, that means you would burn about 40 less.

Tweak your fitness routine

Exercise at a time that is best for you, and be sure to get plenty of movement throughout the day.

Exercise at a time that is best for you, and be sure to get plenty of movement throughout the day.

Exercise whenever is best for you

The time you spend exercising reaps benefits, even well after your workout.

Although many articles often tout the benefits of exercising early in the day, going for a sunrise run doesn’t actually burn any more calories than going for a sunset run. Any run or workout, no matter when it is, kicks your metabolism into gear and help you burn more calories during the day or overnight. Consider:

  • When do you have the most energy? This is when you will be most likely to have a vigorous – and therefore more effective – workout.
  • When will you be most likely to stick to your goal? If you find it hard to get out of the office in the evening, it may be best to schedule your workouts for the mornings.

Move throughout the day

In addition to your workout, give your metabolism an added boost by simply moving more throughout the day. In fact, studies show that even a daily visit to the gym doesn’t negate the negative impacts sitting for hours at a time has on our health.

  • Stand: According to a Harvard study, standing burns 30 percent more calories than sitting.
  • Use the 20-8-2 rule: For every 20 minutes, stand for 8 and move for 2.
  • Try these fun ways to burn 500 extra calories a day without even really trying.

Build muscle

Muscle burns fat. Especially as we age, we lose muscle, which in turn, slows down our metabolism. To overcome your natural muscle loss and keep your body strong, build up lean muscle mass through strength and resistance training. When you have more metabolic mass to maintain, your metabolic rate increases.

Make small changes to your dietary habits

Incorporate spices in your diet and drink more green tea to burn an extra 50 calories a day.

Incorporate spices in your diet and drink more green tea to burn an extra 50 calories a day.

Have breakfast

In addition to increasing your energy, concentration and mood throughout the day, eating breakfast helps you lose weight.

Here’s how it works: beginning your day with a healthy breakfast instigates thermogenesis, the part of the metabolic process responsible for digesting and transporting food. Thermogenesis is a good thing for those of us looking to boost our metabolism, since it keeps things running quickly and smoothly.

Try starting your day with a breakfast that combines protein and complex carbohydrates, and you will stay fuller, longer.

Snack throughout the day

To curb hunger and cravings and foster an ongoing state of thermogenesis, eating frequent meals throughout the day is essential. Although this has little effect on your actual metabolic rate, it will:

  • Prevent you from overeating and help you control your portions.
  • Keep insulin and, in turn, energy levels stable throughout the day.
  • Keep your body running smoothly.

Be sure to incorporate lots of spices into your diet. Add some green tea for an extra metabolism kick: drinking 2-4 cups per day can help you burn an extra 50 calories.

Stop eating three hours before bedtime

You definitely don’t want to go to bed hungry. But eating large meals and snacks at night can spike your blood sugar right before you go to sleep, which:

  • Throws off your circadian clock
  • Can lead to brain activity that causes nightmares
  • Disrupts your sleep
  • Makes it hard for your digestive system to rest and rejuvenate for the next day.

Snacking at night, especially on empty calories that don’t contain any nutrition, leads to weight gain.

Jumpstart your metabolism by drinking more water

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Have other hacks and ideas about how to burn more calories around the clock?

Have you tried any of these metabolism hacks, and have they worked? Let us know how in the comments below!