Increase your metabolism: effective, natural tips

Have you ever dreamed of expending more energy while leading an active, balanced life? Metabolism, the essential process by which your body turns food into energy, plays a key role in calorie expenditure, muscle mass and your level of physical activity.

In this article, discover simple, natural tips to increase your metabolism, support weight management and stay in good shape day to day.

Whether through a protein-rich diet, foods containing complex carbohydrates or targeted physical activity, you can support your metabolism without resorting to artificial methods. By adopting healthy lifestyle habits, it is possible to support your basal metabolic rate and your energy expenditure.

Ready to transform your daily life, gently?

The basal metabolic rate, also known as the basic metabolic rate or resting metabolic rate, is the minimum amount of energy your body needs to function at rest. This includes the energy essential to maintain vital functions such as breathing, blood circulation, brain function and the regulation of body temperature.

It is measured under specific conditions: fasting, at rest, at a normal body temperature. In a sedentary person, it accounts for the largest share of daily energy expenditure. Its value varies with age, weight, height and level of physical activity.

The basal metabolic rate plays an essential role in the proper functioning of your body. It uses the calories from the food you eat or from your energy reserves (such as fats and carbohydrates) to produce ATP (adenosine triphosphate), an energy molecule that fuels all the biochemical reactions in your body.

These processes keep the essential functions going, even when you are at rest or asleep.

The basal metabolic rate is also the basis for estimating your daily energy needs, taking into account physical activity and other energy expenditure. Knowing it better helps you adapt your diet and look after your physical and mental health.

A “good” metabolism is a balance between the energy consumed and the energy expended. People with a fast metabolism tend to expend more energy throughout the day, even at rest. This makes it easier for them to maintain a stable weight. Conversely, a slow metabolism means the body stores more energy as fat, which can lead to faster weight gain and make weight management more difficult.

An efficient metabolism often shows through good recovery capacity, regular digestion and frequent but controlled hunger. These signs indicate that the body is using nutrients well to produce energy.

People with a fast metabolism generally adapt better to dietary changes and lifestyle changes, which makes it easier to set new fitness goals.

No, metabolism differs between women and men for several biological and physiological reasons. In general, men have a faster metabolism, mainly thanks to their greater muscle mass.

Muscle mass plays a key role in energy expenditure, because muscles consume more calories than fat, even at rest. This difference gives men a natural metabolic advantage.

In women, metabolism can be influenced by hormonal factors as well as a generally higher proportion of body fat compared with men. This can result in a slightly slower metabolism, which may affect their ability to lose or gain weight. However, these differences remain general and can vary with factors such as physical activity, age and diet.

Looking after your metabolism is essential to maintain optimal overall health. A healthy metabolism directly influences your energy, your weight and your general well-being.

When your metabolism works optimally, you benefit from greater vitality, better longevity, and a reduced risk of chronic diseases such as diabetes and cardiovascular disease.

A metabolic dysfunction can show up through various symptoms such as persistent fatigue, sleep disturbances, digestive problems and recurrent infections. These changes can significantly affect your quality of life and your mental health. Optimising your metabolism is therefore a holistic and preventive approach to looking after your health as a whole.

Weight gain around the belly is a common phenomenon that can have several causes. It is often linked to a sedentary lifestyle, a diet rich in calories and sugars, and hormonal variations, particularly during menopause or with age.

Research points the same way: in a study that followed women through the menopausal transition, those who became menopausal showed an increase in deep abdominal fat and a drop in their energy expenditure (1).

Chronic stress and disruptions to the circadian rhythm can also contribute to this accumulation. To find out more, read our article on stress and cortisol. A balance between a balanced diet, regular physical activity and good stress management remains the best foundation.

Polycystic ovary syndrome (PCOS) is a common hormonal condition in women of childbearing age. It is often associated with insulin resistance and abdominal weight gain.

This metabolic terrain can become more pronounced on entering perimenopause, a period of hormonal transition marked by a gradual drop in oestrogen. This drop changes the distribution of fat and slows the basal metabolic rate. It can then become harder to maintain a stable weight, even with the same eating and physical activity habits.

A holistic approach combining suitable nutrition and regular physical activity is valuable. Do not hesitate to ask your doctor for advice.

Calculating your basal metabolic rate is an essential step in understanding your energy needs. It allows you to plan your diet and physical activity effectively. Several methods exist to estimate the basal metabolic rate, each taking specific biological factors into account.

One of the most common methods is the Harris-Benedict formula. It uses age, sex, weight and height to estimate calorie needs at rest:

For men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years).

For women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years).

Another method, often considered more accurate, is the Mifflin-St Jeor equation. It also uses age, sex, weight and height, but with different coefficients:

For men: 10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5.

For women: 10 x weight in kg + 6.25 x height in cm – 5 x age in years – 161.

There are also simpler methods, such as the Oxford method. Although less accurate, it can be useful for a quick estimate. The formula is: 14.2 x weight in kg + 593.

In addition to these formulas, you can use online calculators or indirect calorimeters. These tools provide a personalised estimate of your basal metabolic rate, helping you adjust your energy needs, your diet and your exercise programme.

Drinking enough water is a simple practice but an extremely effective one to boost your metabolism. Hydration plays an essential role in thermogenesis, the process by which your body burns calories to produce heat. Drink at least 1.5 to 2 litres of water a day, mainly between meals, to keep your metabolism active, support digestion and eliminate toxins.

Including protein at every meal is a key strategy. Protein requires more energy to digest than carbohydrates or fats (4), and it contributes to the maintenance of muscle mass.

Favour lean protein sources such as chicken, fish, eggs, beans and pulses. Good fats, notably omega-3s found in oily fish, also have their place in a balanced diet.

Low glycaemic index (GI) foods are essential to maintain a stable, balanced metabolism. These foods, such as fruit, vegetables, pulses and wholegrains, help to regulate blood sugar and promote satiety, thereby avoiding sugar spikes and energy dips.

Complex carbohydrates rich in fibre, such as sweet potato, brown rice, spelt or oats, are particularly recommended for their positive effect on metabolism.

In addition to intense exercise, slow activities and somatic exercises can also play a role in activating the metabolism. Practices such as yoga, walking or stretching help improve blood circulation and increase energy expenditure, even if they are not as demanding as strength or cardio training.

These activities are easy to fit into your daily routine and help maintain a steady level of physical activity.

A good night’s sleep is essential for an optimal metabolism. Indeed, lack of sleep can slow your metabolism and have a negative impact on your ability to lose weight or maintain a healthy weight.

To support an active metabolism, make sure you get enough sleep each night. It is recommended to sleep 7 to 9 hours so that your body can regenerate effectively.

Lifestyle habits remain the foundation: diet, sleep, movement, stress management. To complement these habits, MiYé offers:

• MY Metabolism Activator Essentials, which combines chromium, myo-inositol, N-acetylcysteine, broccoli sulforaphane, creatine and B vitamins. Chromium contributes to the maintenance of normal blood glucose levels.
• MY Matcha Latte Metabolism Activator, a gentler alternative to coffee for breakfast, with matcha, magnesium and chromium. Magnesium contributes to normal energy-yielding metabolism.

To go further: our full metabolism selection.

Not sure where to start? Take the MiYé hormonal profile test to better understand your situation.

Food supplements are not a substitute for a varied and balanced diet. We are not doctors and our products have no medical purpose: please seek advice from your doctor.

1. Lovejoy JC, et al.: Increased visceral fat and decreased energy expenditure during the menopausal transition, International Journal of Obesity, 2008;32(6):949-958.
2. Harris JA, Benedict FG.: A biometric study of human basal metabolism, Proceedings of the National Academy of Sciences, 1918;4(12):370-373.
3. Mifflin MD, St Jeor ST, et al.: A new predictive equation for resting energy expenditure in healthy individuals, American Journal of Clinical Nutrition, 1990;51(2):241-247.
4. Halton TL, Hu FB.: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review, Journal of the American College of Nutrition, 2004.
5. European Commission: Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, EUR-Lex (claims on chromium, magnesium and protein).