11 good habits to improve metabolism and make your weight drop

As we age, our basal metabolism gets lower and lower. Some people have high lipoprotein but don't know it. Doctors recommend that you pay attention to diet and exercise, while also improving your basal metabolism.

By improving basal metabolism, you can increase the speed of metabolism and promote the ability to excrete waste from the body.

To put it simply, it makes the blood flow smoothly, makes metabolism active, strengthens metabolism, and ultimately achieves a smooth flow of body and mind, making our inner self more fulfilled and powerful, which is also suitable for fat loss. Are you struggling to lose weight despite eating less or working out? The secret might also lie in your metabolism — the internal engine that determines how efficiently your body burns calories. A faster, healthier metabolism can help you burn more fat even while you're resting.

 

When it comes to daily calorie consumption, basal metabolic rate (BMR) accounts for the largest portion — approximately 60% to 75% of the total calories your body burns each day.

People with a higher BMR can burn more calories even without exercising. These individuals often feel more energetic and can lose weight more easily and efficiently.

So, how can you estimate your daily BMR? You can use the following formulas:

BMR for Women:
BMR = 661 + (9.6 × weight in kg) + (1.72 × height in cm) – (4.7 × age in years)

BMR for Men:
BMR = 67 + (13.73 × weight in kg) + (5 × height in cm) – (6.9 × age in years)

Knowing your BMR can help you better understand your body’s energy needs and plan your diet or weight loss strategy more effectively.

-Start Your Day with Protein

Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting it. Starting your morning with a high-protein breakfast (like eggs, Greek yogurt, or a protein smoothie) can kickstart your metabolism and keep you fuller longer.

 

-Choose Slow Carbs for Better Fat Loss

Slow-digesting carbohydrates like sweet potatoes, corn, yams, and oats are rich in dietary fiber or resistant starch, which leads to a slower rise in blood sugar levels.

-Compared to fast carbs, slow carbs:

✅ Are less likely to be stored as fat

✅ Provide longer-lasting satiety

✅ Are more suitable during fat-loss phases — even when calorie intake is the same

If you're managing weight or aiming to reduce body fat, prioritize slow carbs in your meals.

 

-Eat More Fiber-Rich Foods

Boost your daily fiber intake with vegetables like broccoli, carrots, lettuce, black fungus (wood ear mushroom), and cucumbers.

High-fiber foods can:

✅ Increase satiety and help control appetite

✅ Promote intestinal movement and support digestion

✅ Enhance metabolism by keeping your system running efficiently

Adding more fiber to your meals is a simple yet powerful step toward better health and effective fat loss.

 

-Drink More Water to Boost Metabolism

Water is the source of life, and adults should aim to drink 1,500 to 2,000 ml of water daily.

Staying well-hydrated can:

✅ Improve metabolic efficiency

✅ Support overall body function

✅ Help flush out toxins

Don’t wait until you feel thirsty — make drinking water a daily habit, not an afterthought.

 

-Adjust Your Eating Order for Better Metabolism

Don’t just focus on carbs or meat during meals. Instead, rearrange your eating sequence:

Start with vegetables, then move on to proteins, and finish with a small portion of carbs.

This habit can:

✅ Reduce overall calorie intake

✅ Increase satiety thanks to the fiber in vegetables

✅ Help control blood sugar levels

✅ Support metabolic health

A simple change in meal order can lead to smarter eating and better results.

 

-Stick to Strength Training to Boost Metabolism

Strength training helps increase muscle mass — and more muscle means a higher basal metabolic rate (BMR).

 

Even at the same body weight, individuals with more muscle burn more calories at rest. That’s why building lean muscle is key for long-term fat loss and metabolic health.

Examples of strength training include:

- Kettlebell exercises

- Dumbbell workouts

- Push-ups

- Planks

- Squats

Stay consistent, and you’ll not only look stronger but burn more calories even while resting.

 

-Get Enough Sleep – Your Metabolism Depends on It

A well-rested body runs better.

When you get enough quality sleep, your metabolism naturally increases, your body recovers faster, and you wake up feeling more energized — often with the scale showing a little drop.

On the flip side, staying up late is your fat-loss enemy. Sleep deprivation can slow down your metabolism, disrupt your hunger hormones, and make weight loss much harder.

Prioritize 7–9 hours of good sleep every night — it’s one of the easiest, most powerful ways to support fat burning.

 

-Stay Active with the Right Exercise for You

You don’t need intense workouts to boost your metabolism — consistency is key.

Whether it’s jogging, brisk walking, yoga, or cycling, choose a form of exercise that fits your lifestyle and stick with it.

✅ Boosts calorie burn

✅ Enhances circulation and energy

✅ Supports long-term fat loss

Move a little every day — your body (and the scale) will thank you.

 

-Add a Little Spice to Fire Up Your Metabolism

Spicy foods often contain compounds that stimulate metabolism and support fat burning.

Ingredients like capsaicin, found in chili peppers, can:

-Increase body temperature

-Promote blood circulation

-Speed up calorie-burning processes

Adding a moderate amount of spice to your meals can give your metabolism a natural boost — just remember to enjoy it in moderation and according to your tolerance.

 

-Frequent foot soaks and baths

Soaking your feet or taking a warm bath at the right temperature can promote blood circulation, enhance metabolism, and help your body burn more calories.

 

-Consider Supplements to Support Your Metabolism

While healthy habits like exercise, sleep, and hydration are essential, certain dietary supplements can also help support and enhance your metabolism. 

Reishi mushroom extract (Ganoderma lucidum) is known for its adaptogenic properties, helping the body manage stress, balance energy levels, and support immune function.

Green coffee bean extract, rich in chlorogenic acid, is believed to aid fat metabolism, reduce carbohydrate absorption, and support healthy blood sugar levels.

Together, this powerful combination can help:

✅ Promote steady energy without the jitters of regular coffee

✅ Support fat burning and metabolic health

✅ Enhance focus and reduce fatigue

✅ Assist in appetite control and blood sugar balance

Incorporating Reishi Green Coffee Powder into your daily routine may offer a natural and effective way to boost your metabolism and support weight management — especially when combined with a healthy lifestyle.

 

Note: Always consult a healthcare professional before starting any new supplement routine.

Looking to Launch or Expand Your Own Supplement Brand?

At Jiabeikang, we specialize in wholesale and OEM/ODM customization of health supplements — from gummies, capsules, tablets, powders, to effervescent forms. Whether you already have a formula or need a custom one developed from scratch, our team can support you from concept to finished product.

✅ Low MOQ
✅ Custom packaging, flavor, formula, and labeling
✅ Full certification support for export
✅ 20,000㎡ factory + advanced production lines
✅ Fast turnaround & global shipping

Whether you're just starting or ready to scale, Jiabeikang is your trusted manufacturer for private label supplements that stand out in the market.

Get in touch with us today to discuss your custom formula or request a quote!