Nutrition expert lists 7 simple ways to improve metabolism every day

A metabolic reset and body transformation specialist has shared seven simple, science-informed lifestyle habits that may help improve metabolism in everyday life, especially for people with sedentary routines and busy schedules.

In a conversation with HT Lifestyle, nutritionist Kinita Kadakia Patel explained that modern lifestyles marked by long desk hours, reduced physical activity and irregular routines are contributing to lower energy levels and gradual weight gain for many individuals. 

She noted that while metabolism is often seen as complex, small and consistent changes can make a meaningful difference over time.

One of the most important factors, she said, is sleep quality. Poor sleep can disrupt hunger hormones and reduce the body’s ability to efficiently burn calories, while good rest supports better energy balance and metabolic regulation.

Building and maintaining muscle is another key strategy. Since muscle tissue burns more calories at rest than fat, incorporating strength training two to three times a week can gradually increase daily calorie expenditure.

Patel also highlighted the potential benefits of green tea and caffeine in small amounts, both of which may slightly increase metabolic rate and support energy levels during physical activity. 

However, she emphasised their role as supportive habits rather than standalone solutions.

Hydration also plays a role, with cold water consumption slightly increasing calorie burn as the body works to regulate temperature. 

In addition, spicy foods such as chilli, ginger and black pepper may help with appetite control and support more mindful eating.

Finally, she pointed to healthy fats like fish oil, which may support fat metabolism and energy use when combined with regular exercise.

Experts say these habits are most effective when combined consistently, rather than used individually, and work best as part of a balanced diet and active lifestyle.