10 Tips to Boost Your Metabolism

10 Tips to Boost Your Metabolism

1. Become more active. Exercise, walk, use the stairs, move when you talk on the phone, anything to get your body moving.

2. Build muscle, use weights. One pound of muscle burns up to 50 calories.

3. Eat protein – the body uses twice as much energy to burn it.

4. Vary your intensity intervals during activity. 3 – 5 minutes moderate, 3 – 5 minutes intense, then 3 – 5 minutes moderate activity.

5. Get the right amount of sleep every night for you. Your body burns calories while you sleep.

6. Eat small, healthy amounts of food every 2-4 hours. This keeps the body from entering into “starvation mode “ thus keeping your metabolism up.

7. Eat healthy – use smaller portion sizes and fill ½ your plate with vegetables and fruit.

8. Eat fiber. The body takes a lot of energy to digest the non-digestible carbohydrates. Add it to your salads, yogurt, cereals and more.

9. Hydrate your body, which assists with digestion and elimination.

10. Relax. Practice proactive techniques to remain calm. Stress causes the release of cortisol. This triggers fat stores to develop and can also trigger binge eating.



Dr. Raj Dua

Dr. Raj Dua


Dr. Raj Dua, an Ellicott City native, is a board certified Family Physician and sees patients ages 3 and up. He completed his Family Medicine residency from Wayne State University/Detroit Medical Center before returning back to his hometown. He joined Centennial Medical Group in September of 2004. His current interests include the treatment of obesity and its related disorders, metabolic syndrome, hypertension, hyperlipidemia, diabetes, exercise and nutrition. He has been recognized by the National Committee for Quality Assurance (NCQA) for excellence in diabetes care for the period 2009-2012. He is a member of the American Society of Bariatric Physicians and is certified by the American Board of Bariatric Medicine as well as in Family Practice. He is the director of the CMG medical weight loss program.





  1. good topic for everyday practice

  2. Bob Kronberger

    Right on Dr. Dua!

  3. I need all the energy i can get i will try these tips.Thankx.

  4. Anshu Bhatia

    Questions regarding insulin in regards to weight loss (the only reason why one would want to increase their metabolism),

    1. For people who lack insulin sensitivity (majority of overweight people), don’t you think that eating every 2-4 hours will only make their ability to burn fat worse.
    2. Don’t you think cereal (which is a carbohydrate based food) a bad idea for controlling insulin spikes, which would lead to a reduced ability to burn fat.
    3. Also, will eating protein spike insulin? Seems like it may play a role in this.

    I’m not personally a diabetic, but I feel like the answers to these topics might be valuable to the general public. My education is in Chemical Engineering, so I’m deferring to you since you are a medical expert.

    • I’ll forward these questions on to Dr. Dua- but feel free to come and address him in person at the “Get the Skinny on Weight Loss” seminar!

  5. Rocksey

    there is no such thing as starvation mode….read on….


  6. I’m disappointed to see an MD perpetuating popular (but completely unfactual) myths, such as the idea that the body goes into “starvation mode” after a few hours. It takes 2-3 DAYS of fasting or severe calorie restriction to trigger a metabolic adjustment. The notion that a pound of muscle burns 50 calories a day is also completely without scientific support. By all means, help people achieve a healthy body weight, Dr. Dua, but can we stick to the actual facts?

    • From Dr. Dua: Thank you for your feedback. Increasing metabolism is definitely part of the weight management equation. The intention of these tips were meant to be general and your input is appreciated.

  7. Jennifer Freeland

    Dr. Dua, I agree with all of the above tips, but I have to wonder why you allow comments on this site. (No answer needed.) I guess in the long run, they are more positive than negative. 🙂 For most people, these tips are appropriate. For others, they can consult their doctor or you privately.

    • Hi, Jennifer. Thanks for your comments. As an administrator of the Well & Wise blog, I thought I’d answer your question. The blog is a partnership of the Howard County General Hospital, Johns Hopkins Medicine, and the Howard County Library System. We allow all comments to post as long as they aren’t spam or contain offensive language. Discussion is always welcome!

  8. Dr. Miguel A Camacho

    I’d like to thank everyone for the comments. It makes for a very interesting subject, regardless what is about. The idea is for everyone to participate and provide their own points of view, because, anyway, each body or organism is individual. Each person applies their own way to keep healthy, happy and feel well.Thanks Dr. Dua.

  9. michelle garcia

    I could only wish to find a doctor like Dua. If possible maybe Dr. Dua recommend a Dr. In the Baltimore Area


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