How can I speed up my metabolism naturally?

Building muscle through strength training is one of the most effective ways to boost metabolism, since muscle tissue burns more calories at rest than fat does. Aim for resistance training 2-4 times per week. High-intensity interval training also creates an afterburn effect that elevates metabolism for hours post-workout. On the dietary side, eating enough protein requires more energy to digest than carbs or fat, temporarily raising your metabolic rate. Staying well hydrated matters too, as even mild dehydration can slow metabolism. Avoid crash diets since severely cutting calories signals your body to conserve energy. Getting adequate sleep and managing stress are also critical, as poor sleep and high cortisol levels are directly linked to slower metabolism.