How to actually speed up your metabolism? I can share only what truly worked for me, because I tested every step on my own routine and on my own body. And the first and most important rule is simple: never let your body starve. This is the main reason I’m strongly against strict diets. When you dramatically cut calories, your body goes into protective mode. It stops trusting you, slows everything down, tries to save every bit of energy, and sends signals to your brain that something is wrong. And then when you finally eat, your body stores much more than usual. As a result, you don’t lose weight, but you gain it. That’s why I always say: don’t confuse your body, support it.

Here are the principles I follow myself:

  1. Eat enough and eat clean. Small portions but frequent meals work for me the best. When you eat regularly, your metabolism stays active throughout the day instead of switching into “saving mode.”

  2. Weekends are for flexibility. When you allow yourself something you really want on weekends, it helps you stay consistent during the week. One pizza will never ruin your progress, but constant restriction can.

  3. Follow a schedule. Don’t skip meals because it always backfires. If you know you won’t have time to sit and eat, take something with you. A smoothie, yogurt, nuts, or even a simple protein snack is better than nothing.

  4. Breakfast matters more than people think. That’s why I have two. First one is always complex carbs, second one is protein-based. It balances my energy and keeps my hunger stable through the day.

  5. Train your habits. You can teach your body anything. Saying “I don’t like vegetables” is usually a habit, not a fact. The more you control your choices, the faster your body adapts to a healthier lifestyle.

  6. Drink water. Sounds basic, but so many skip this step. Hydration is a huge part of metabolic health.

  7. Sleep enough. Your metabolism depends on recovery. If you sleep poorly, your body simply doesn’t have the energy to function correctly.

  8. Move more. Any activity counts. Walking, stairs, cycling, workouts, anything that makes your body work. I always try to walk instead of taking a taxi if possible. Little habits make a big difference.

  9. Avoid stress as much as you can. Stress affects hormones, and hormones affect your metabolism directly. Yoga, meditation, running, or anything that helps you release negative emotions can be helpful. For me it’s boxing — it clears my head better than anything else.

Take care of your body, support it with the right habits, and it will always respond to you. Your metabolism is not something fixed — you can change it by changing your lifestyle.