How to boost metabolism naturally: Exercise for 20 minutes daily, eat protein, stay hydrated

Just 20 minutes of morning movement, a balanced breakfast, and sunlight can lift your mood and fire up your metabolism. Your body and brain work best when supported with simple, daily routines (Image: Canva)

Feeling low and tired for no clear reason is more common in the present day. Your mood and energy levels are closely linked to your metabolism, the process that turns food into fuel. When it slows down, you may feel sluggish, unmotivated, or emotionally low.

According to Dr Gorav Gupta, Senior Psychiatrist and CEO, Tulasi Healthcare, a poor lifestyle disrupts hormonal balance, slows metabolism, and affects emotional wellbeing. “You don’t need big changes. Just a few small daily habits can improve your mood, boost your energy, and help you feel like yourself again,” he says.

Mood and metabolism are not two separate issues. They are closely linked. “If your metabolism is out of sync, you might feel constantly drained or foggy. Likewise, when your mood’s down, you’re more likely to skip meals, overeat junk, or avoid movement. This back-and-forth can keep you stuck in a low-energy loop,” explains Dr. Gupta. Moreover, both systems rely on hormones and neurotransmitters. “When one is out of balance, the other is affected too. That’s why working on both together is more effective,” he says.

Also read | 10 best foods to burn fat fast, boost metabolism

Dr Gupta shares tips on how to boost your mood and improve metabolism:

• Begin your day with movement: Just 20–30 minutes of walking, yoga, or even dancing in the morning can release endorphins, improve circulation, and wake up your metabolism. It also lowers cortisol, the stress hormone that messes with both mood and weight.

• Fuel up with protein in the morning: Ditch the sugary cereals. A breakfast of eggs, Greek yogurt, or a protein smoothie helps stabilise blood sugar and reduces energy crashes. “Protein also helps with dopamine production, a key mood chemical,” says Dr Gupta.

• Stay hydrated during the day: Dehydration is often overlooked, but it slows metabolism and affects concentration and mood. Start your morning with a glass of water and keep sipping. Herbal teas or water with lemon or mint are good alternatives.

• Get some sunlight first thing: Sunlight helps regulate your internal clock and boosts serotonin, the feel-good hormone. Aim for 15–20 minutes of natural light each morning. It also supports vitamin D levels, which are vital for metabolic function.

• Manage your stress mindfully: Ongoing stress raises cortisol, which can lead to fatigue, irritability, and belly fat. Deep breathing, a short walk, reading a book, or simply sitting quietly can reset your nervous system and improve your overall balance.

• Prioritise restful, regular sleep: Lack of sleep throws hunger hormones out of whack and affects mental health. Stick to 7–9 hours, avoid caffeine after evening, and power down devices an hour before bed.