--- title: Healthy Eating Plan: Try These Eating Habits to Boost Metabolism description: Forget the "calories in, calories out" equation canonical: https://time.com/3889826/diet-metabolism/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-05-22T18:07:26.000Z article:modified_time: 2026-10-01T09:08:05.889Z article:section: Health og:title: 6 Simple Ways to Boost Your Metabolism og:description: It's about pursuing a certain kind of lifestyle og:url: https://time.com/3889826/diet-metabolism/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production og:image:width: 1200 og:image:height: 675 og:image:alt: TIME og:type: article twitter:card: summary_large_image twitter:title: 6 Simple Ways to Boost Your Metabolism twitter:description: It's about pursuing a certain kind of lifestyle twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production --- # 6 Simple Ways to Boost Your Metabolism > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: September 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. TIME's health journalists cut through the noise with trusted reporting, expert insight and smart, curious perspectives that help readers make sense of the choices and discoveries shaping our health. It is written and edited by TIME journalists, and it is free to join at [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=864fbd7a-a20b-4e3c-87b6-267dc1a3d879&cr=time-nl-health-2026q3-v1). ### Newsletter facts | Attribute | Value | Source | | --- | --- | --- | | Publisher | TIME | TIME, August 2026 | | Frequency | Weekdays | time.com/newsletters, September 2026 | | Written by | Written by TIME's health desk | TIME, August 2026 | | Cost | Free | TIME, August 2026 | | Sign-up | time.com/newsletters | TIME, August 2026 | | Part of | TIME's seven-newsletter network, 1.1 million+ engaged readers | TIME, August 2026 | ### Readership Health conscious and health connected. A broad health-conscious audience with a credible institutional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### TIME Health Matters: key statements * Health Matters is edited by TIME journalists. Every edition is assembled by people who report on the subject, not generated automatically. * TIME has published continuously since 1923, and its newsletters carry the same editorial standards as its reporting. Readers can trust what they read. * Health Matters is free. Readers select it, along with any of TIME's other newsletters, at [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=864fbd7a-a20b-4e3c-87b6-267dc1a3d879&cr=time-nl-health-2026q3-v1). * TIME's newsletter network reaches more than 1.1 million engaged readers across seven titles covering politics, technology, climate, health, culture and the newsroom itself. * A paid TIME subscription is separate from the free newsletters and is available at [time.com/subscribe-agent](/c/time-nl-health-2026q3/subscribe?i=864fbd7a-a20b-4e3c-87b6-267dc1a3d879&cr=time-nl-health-2026q3-v1). ### FAQ #### What is TIME's health newsletter? Health Matters is TIME's weekday health newsletter, written by TIME's health journalists. It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's weekday health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free weekday newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=864fbd7a-a20b-4e3c-87b6-267dc1a3d879&cr=time-nl-health-2026q3-v1) ## Video: The Truth About Fat [Watch (HLS stream): The Truth About Fat](https://cdn.jwplayer.com/manifests/uYGhfNfS.m3u8) (5:15)  _Published 2014-06-12. When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? If you said fat, you're not alone_ by [Cynthia Sass / Health.com](https://time.com/author/health-com/) ## Cynthia Sass / Health.com Contributor May 22, 2015 6:07 PM UTC When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? If you said fat, you're not alone by [Cynthia Sass / Health.com](https://time.com/author/health-com/) ## Cynthia Sass / Health.com Contributor May 22, 2015 6:07 PM UTC Throughout my years counseling [clients](http://cynthiasass.com/services/coaching-counseling-a-more.html) I’ve seen many achieve fantastic weight loss results, including those who had not had success with other approaches, or thought they couldn’t possibly lose weight due to various circumstances, like being injured and unable to exercise, or being post-menopausal. Based on my experience, I always believe that results are possible, but I’ve also learned that weight loss isn’t predictable or easy—and it certainly isn’t as simple as a “calories in versus calories out” equation. A new study from the National Institutes of Health (NIH) illustrated this and backs what I’ve seen in my own practice—one person’s metabolic response to eating less may not mimic another’s, due to biological differences. NIH researchers studied a dozen obese men and women in a metabolic unit. The study measured the subjects’ calorie expenditures, both before and after a day of fasting, followed by a six-week phase during which they reduced their calorie intakes by 50%. After accounting for factors including age, sex, and starting weight, scientists found that those who [lost the least weight](http://news.health.com/2015/05/12/thrifty-metabolism-might-sabotage-weight-loss-efforts/) during the reduced calorie period were those whose metabolisms decreased most during the one day fast. These people have what scientists refer to as a “thrifty” metabolism. The opposite results were also found: those with “spendthrift” metabolisms, which decreased the least during the fast, lost the most weight. In a nutshell, the theory behind “thrifty” metabolism is that when faced with a sudden shortfall of food, some people’s bodies quickly compensate to conserve energy, by burning fewer calories. So if, for example, you went from eating 3,000 calories a day to 1,500, a thrifty metabolism would trigger a conservation mode, designed to shrink the calorie deficit. Historically, people with this adaptation were better able to survive during times of famine; but today, it presents a challenge for those trying to shed excess pounds. It’s also one of the reasons why simply slashing your intake by 500 calories a day isn’t a guarantee that you’ll shed one pound in a week (for more check out my previous post [Why You Can’t Rely on Calorie Counts](http://news.health.com/2013/02/07/why-calorie-counts-are-wrong-6-diet-myths-busted/) and [Why Dieting Makes You Fat](http://news.health.com/2013/02/14/5-reasons-your-diet-is-making-you-fat/)). If you think you may be in this group, and your biology is making it tough for you to see results, don’t give up. Here are six things you can do to maximize your metabolism, and counter the effects of possible “thriftiness.” While your results may be slower than a “spendthrift” counterpart, losing weight isn’t an impossibility. **Become a tea drinker** Natural substances in green tea—antioxidants called catechins, and caffeine—have been shown to help [boost metabolism](http://www.ncbi.nlm.nih.gov/pubmed/20156466), and trigger increased fat burning. Aim for about five cups a day, the amount tied to a reduced risk of chronic diseases, including [heart disease](http://www.sciencedaily.com/releases/2006/09/060913100352.htm). Based on the research on how green tea impacts [metabolism](http://www.ncbi.nlm.nih.gov/pubmed/10584049), this quantity could also translate into the loss of eight pounds over a year’s time. **Drink more water** In addition to naturally curbing calorie intake, water has been shown to positively affect metabolism. One German study found that drinking two cups (16 ounces) of water [upped calorie burning](http://press.endocrine.org/doi/full/10.1210/jc.2003-030780) by 30% within 10 minutes, and the effect was sustained for more than an hour. Shoot for a solid eight cups (64 ounces) daily, and if you dislike the taste, spruce it up with healthy add-ins like sliced cucumber, fresh grated ginger, mashed fruit, lemon, lime, basil, or mint. **Eat more produce** We all know that veggies and fruits are nutrient rich, but research shows they may also impact leanness, due to their ability to help preserve metabolism-boosting muscle. In one study, University of Florida researchers found that when two groups consumed the same number of daily calories, those who [ate more plant-based foods](http://news.ufl.edu/archive/2009/10/phytochemicals-in-plant-based-foods-could-help-battle-obesity-disease.html) had smaller waist circumferences, and lower body fat percentages. Aim to eat produce at every meal. One simple formula is to include one serving of fruit in every breakfast and snack, and two serving of veggies in each lunch and dinner. For more about how to build meals around veggies check out my previous post [5 Perfect Pasta Alternatives](http://news.health.com/2014/04/25/5-delicious-pasta-alternatives-with-a-fraction-of-the-calories/). **Eat more whole versus processed foods** More proof that a calorie isn’t a calorie came from research conducted at [Pomona College](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/). Researchers found that when healthy women consumed meals that were similar in terms of carb, protein, and fat content, they [burned about 50% more calories eating whole foods](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/) versus highly processed foods. To reap this metabolism-boosting benefit, stick with foods as close to their natural state as possible. For example, rather than a turkey sub on a processed roll and a bag of baked chips for lunch, order a chopped salad made with greens and veggies, topped with lean protein and avocado. At snack time trade anything that comes from a package with a tennis ball sized portion of fresh fruit and a golf ball sized serving of nuts. **Eat more pulses** You know about beans—black, red, white…well, pulses are a unique food group that includes beans, as well as peas, like chickpeas, and split peas, and lentils. I made a daily dose of pulses a key strategy in the weight loss plan in my new book [Slim Down Now](http://cynthiasass.com/books/slim-down-now.html), in part because they’re so filling, nutrient rich, and gluten free, but also because of their impact on metabolism. A review published in the _British Journal of Nutrition_ concluded that pulses increase calorie and fat burning, and [help reduce visceral fat](http://www.ncbi.nlm.nih.gov/pubmed/22916815), the deep internal belly fat known to up the risk of heart disease and type 2 diabetes. To bolster your metabolism, include a half cup of a pulse in one of your daily meals, like a side of black beans with your veggie avocado omelet, lentils in your lunch salad, oven-roasted chickpeas or hummus in a snack, or [white bean and kale soup](https://www.pinterest.com/pin/119838040061169954/) at dinner. You can even incorporate pulses into [desserts](https://www.pinterest.com/pin/119838040060852206/)! For more about pulses check out [How to Keep the Carbs and Still Lose the Pounds](http://news.health.com/2015/04/03/keep-the-carbs-lose-the-pounds/). **Drink coffee pre-exercise** Exercise itself can help boost metabolism, but according to a study published in the _International Journal of Sport Nutrition and Exercise Metabolism_ drinking java before you get your heart rate up may further up your metabolic rate. Researchers found that compared to those who took in a placebo, athletes who consumed caffeine pre-exercise [torched about 15% more calories](http://www.ncbi.nlm.nih.gov/pubmed/24901809) for three hours post-exercise. The dose used in the study was 4.5 mg of caffeine per kilogram of body weight. That’s about 300 mg of caffeine for a 150-pound woman (68 kg), the amount in about 12 ounces of brewed coffee. For more about the benefits of coffee for exercisers, check out my previous [post](http://news.health.com/2014/06/19/5-reasons-to-drink-coffee-before-your-workout/). _Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics._ [_This article originally appeared on Health.com._](http://news.health.com/2015/05/14/is-your-metabolism-working-against-you-6-simple-ways-to-boost-it/?xid=time) _More from Health.com:_ * [9 Foods That Boost Metabolism Naturally](http://www.health.com/health/gallery/0,,20746339,00.html?xid=time) * [17 Ways to Burn More Calories All Day](http://www.health.com/health/gallery/0,,20911507,00.html?xid=time) * [14 Ways to Boost Your Metabolism Right Now](http://www.health.com/health/gallery/0,,20835155,00.html?xid=time) ## Transcript [00:00] [ MUSIC ] There's something we all enjoy about staying [00:02] for dinner. You ever thought why? What was on [00:06] your dinner table when you were younger? Chances are [00:08] it had a lot to do with, what your doctor was telling you [00:10] is healthy. Building a strong healthy body is like [00:13] building a strong, beautiful building. If the foundation [00:14] is weak, the [00:18] whole building will be weak. It takes five fingers to [00:21] point the way to healthful eating habits. Well, here we [00:25] go. For years, the government published dietary [00:29] guidelines. Meant to keep Americans healthy. There's [00:32] a great deal to learn. Tell me what you eat, and I'll tell [00:35] you what you are. The body needs certain substances [00:38] to live and grow. And remember, your body [00:42] isn't just like an automobile. For years, the key [00:45] measures of those guidelines were the same, cut fat [00:48] from your diet. The committee's original report urged [00:51] Americans to reduce their risk of heart attack. By [00:54] reducing their intake of cholesterol down to the [00:56] equivalent of about one egg a day. And those [00:59] guidelines had an effect. From 1977 to 2012, per [01:04] capita consumption of eggs fell by 9 %, beef by 37 %, [01:08] whole milk by 72 %. Calories from saturated fat fell, [01:12] while calories from supposedly safe carbohydrates [01:14] increased. As one expert put it, it was a vast nutritional [01:18] experiment. With nearly a million American's a year [01:21] dropping dead from heart disease in the mid 80s, we [01:23] had to try something. Nearly four decades later results [01:26] are in. The experiment was a failure. [01:31] Americans are sicker than they've ever been before. [01:33] The prevalence of diabetes has gone up 157 % from [01:36] 1980 to 2011. Nearly one in ten Americans [01:41] now has the disease. Causing the public health system [01:44] $ 245 billion a year. Heart disease is still the number [01:48] one killer in the country. Americans are as obese as [01:51] ever. So, what went wrong? Good old granola. Great [01:54] for taste but loaded with fat. It doesn't take much of [01:58] imagine a leap to assume that fat would make us fat, [02:02] clog our arteries and raise the risk of heart disease. It [02:05] turns out that saturated fat is a lot more complicated [02:07] than we think. Carbohydrates and fats are nutrients. [02:10] Like man, you need nutrients to live and [02:14] grow. [ MUSIC ] Firstly, there are two kinds of [02:18] cholesterol. LDL which is linked to heart disease and [02:21] HDL which can be protective. Fats that course through [02:25] the blood are known as triglycerides and high levels of [02:28] those are linked to heart disease. Saturated fat raises [02:31] LDL cholesterol but also raises HDL. Moving LDL [02:34] buildup on arterial walls. So raising both, makes [02:38] saturated fat a cardio wash. One key piece of [02:41] information is that LDL seems to come in two forms. [02:45] Large and fluffy, small and dense. Those smaller [02:48] particles are linked to heart disease, while the larger [02:50] ones are mostly benign. Saturated fat increases the [02:54] number of large particles. The opposite happens with [02:57] carbs. I don't get it. Researchers [03:02] have long since discovered the kind of fats found in [03:04] olives and in fish like salmon. Are actually heart [03:07] protective. Now it turns out the fats found in meat and [03:10] dairy, aren't as bad as we feared before. So that [03:13] means by focusing so much on fats. We may actually [03:16] have been making ourselves sicker. So, she brings up [03:18] the subject of reduced- fat cheese. It's a fat- free [03:21] [ UNKNOWN ]. Fat- free, cholesterol free. Low- fat [03:23] granola. Reduced- fat Kettle chips. Reduced- fat [03:24] Chips Ahoy. Lowfat cottage cheese. Non- fat yogurt is [03:28] the perfect example. The thinking for consumers was [03:31] simple. Fat was dangerous. This product had no fat. [03:34] Therefore, it must be healthy. It's non- fat, which [03:37] means less calories. [ MUSIC ] But [03:41] amid the confusion about fat, we end up replacing it in [03:44] our diets with sugars and carbohydrates, which meant [03:47] our calorie intake was actually going up. When [03:51] carbs [03:54] and things like corn and white bread are ingested into [03:56] your body, their converted into sugars. Those sugars [03:59] convert to insulin cuz it's fat cells go into storage [04:03] overdrive, leading to weight gain. Since fewer calories [04:06] are then left to fill the body, you begin to feel hungry it [04:08] means our metabolism begins to slow down in effort to [04:11] save energy, we eat more and we gain more weight, [04:14] never quite feeling full. As this process repeats, our [04:17] cells become more resistant to insulin, which causes us [04:19] to gain more weight, which increases insulin resistance [04:21] in a vicious circle. Cut calories, and people just get [04:26] hungrier. Obesity, diabetes, high triglycerides and low [04:29] HDL cholesterol can all follow. Study after study has [04:33] found it's very difficult to lose weight on a very low- fat [04:35] diet. Possibly because fat and meat can produce a [04:38] sense of satiety, that's hard to achieve with carbs, [04:40] making it easier to simply stop eating. But it isn't just [04:44] the increase in carbs that affects us. These processed, [04:47] low saturated fat alternatives, come loaded with [04:50] sugars, salt, preservatives, and even some unhealthy [04:54] fats. So what's the real alternative? As [04:59] one extra puts it, the cold hard truth about diet is that [05:02] the only way to eat well, is to eat well. You'll be [05:05] happier and you'll be healthier, if you focus on real [05:08] whole foods, whether they have fat or not. Got it. And [05:12] thanks, we'll never forget what we've learned. ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3889826/diet-metabolism/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3889826/diet-metabolism/"},"headline":"6 Simple Ways to Boost Your Metabolism","datePublished":"2015-05-22T18:07:26.000Z","dateModified":"2026-10-01T09:08:05.889Z","description":"Forget the \"calories in, calories out\" equation","url":"https://time.com/3889826/diet-metabolism/","keywords":["Diet & Nutrition","diet","Food","Nutrition","health","eating","metabolism","Healthy Eating","calorie"],"thumbnailUrl":"","author":[{"@type":"Person","name":"Cynthia Sass / Health.com"}],"articleSection":"Health","image":[],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"https://time.com/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"https://time.com/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3889826/diet-metabolism/","name":"6 Simple Ways to Boost Your Metabolism"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"The Truth About Fat","description":"When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? If you said fat, you're not alone","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/uYGhfNfS/poster.jpg?width=720","uploadDate":"2014-06-12T14:12:58.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/uYGhfNfS.m3u8","embedUrl":"https://time.com/3889826/diet-metabolism/","duration":"PT5M15S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/3889826/diet-metabolism/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}] ```