I measure BMR (basal metabolic rate = the calories you need at rest per day) and while you can't drastically change your baseline metabolic rate (the amount of energy your body requires at rest), there are several strategies that can help optimize your metabolism:
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Regular Exercise: Physical activity, especially a combination of cardiovascular exercises and strength training, can help increase your metabolism. Muscle tissue burns more calories at rest than fat tissue, so building muscle can be particularly effective.
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High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity exercise. They can help increase post-exercise calorie burning.
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Eat Enough Protein: Protein requires more energy for digestion and metabolism compared to fats and carbohydrates. Including lean protein sources in your diet can help support a healthy metabolism.
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Stay Hydrated: Dehydration can slow down your metabolic rate. Drinking enough water is important for all bodily functions, including metabolism.
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Get Enough Sleep: Lack of sleep can disrupt your body's hormonal balance, including hormones that regulate appetite and metabolism.
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Consider Spicy Foods: Some compounds in spicy foods, like capsaicin in chili peppers, can temporarily boost metabolism.
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Manage Stress: Chronic stress can lead to changes in hormones that can affect metabolism. Engaging in stress-reducing activities like meditation, deep breathing, or yoga can be beneficial.
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Avoid Crash Diets: Severely restricting calories or following extreme diets can slow down your metabolism. I rarely see a "low" BMR but when I do it is always linked to chronic dieting. When people stay on a very strict very low calorie diet with no "off" meals or no cycling of calories I see BMR drop at about week 4 - 6 from onset of the diet. If the person demands staying on the weight loss protocol the decline will continue. I have seen people 1000 calories under what would be classed as normal due to unnecessary restriction. Then their weight plateaus and they have nowhere to go. I have turned this situation around many times, but it takes time and it is not fun.