5 Metabolism Boosting Goals for 2024 (Beyond Weight Loss)

While setting health goals doesn't have to coincide with a new year, a calendar refresh often inspires feelings of change. Time and time again, lose weight tops people's lists in bold, highlighted, and underlined letters.

We can blame toxic diet culture for the prevalence of this resolution. But many people also want to lose weight for health reasons. However, weight loss isn't a health outcome itself, as thinness doesn't mean healthy. It's time to rethink what you want to achieve by losing weight.

This year, we encourage you to focus on improving your overall metabolic health rather than weight loss. To help you, we have gathered actionable and enjoyable goals that can have a powerful impact on your metabolism and may even help you lose stubborn fat.

Metabolic health reflects how smoothly and efficiently energy-producing processes function in the body. Blood sugar and cholesterol levels, blood pressure, triglycerides, and waist circumference (a proxy for belly fat) are measurable indicators of your metabolic health.

All of our goals contribute to improving at least one of these markers of metabolic health.

Eating more plants can enhance your metabolic health in numerous ways. These foods, especially nonstarchy vegetables, provide a variety of vitamins, minerals, and phytonutrients and are a good source of fiber.

Getting the recommended 21-38 grams of fiber daily should be easy if you adopt this approach. Fiber plays a vital role in maintaining stable blood sugar levels and lowering cholesterol (or keeping it in a healthy range).

The American Gut Project also shows that eating 30+ plants a week is the magic number for improving the health of the gut microbiome. Gastroenterologist Will Bulsiewicz, M.D., MSCI, previously told us that, "Each individual plant [we eat] is feeding different families of microbes, and a variety of microbes within an ecosystem, including the gut ecosystem, is a measure of health. Variety on our plates translates into variety within our gut microbiomes, and that ends up becoming a win."

And research shows that not having a diverse microbiome is linked to poor metabolic health. 

Eating enough protein is absolutely crucial for satiety and for body recomposition (think fat loss and muscle gain or preservation). And most people—especially women—have been woefully underconsuming protein. 

So a general baseline for metabolic health and longevity, you should aim to get at least 100 grams of protein daily. If you want to get more into the nitty-gritty, moderately active adults need between 1.2 and 2.2 grams of protein per kilogram of body weight daily (use the higher end of that range if you're more active). 

Clinical nutritionist Kelly LeVeque has been working with clients for over a decade, and she previously told us that, "When you eat enough protein, you really don't care what the other stuff you're eating is. You're so satisfied that the cravings hit the floor."

If 100 grams of protein seems like a big number to you, don't fret. Just try bumping up a typical serving of animal proteins from 3-4 ounces to 6-8 ounces. For reference, a 6-ounce chicken breast packs in just over 40 grams of protein. 

Strength (or resistance) training means that you're working your muscles against a force. That force could be your own body weight, dumbbells, weight machines, a heavy load of laundry, or even young children. 

This kind of exercise is crucial for maintaining and especially developing muscle mass. Every aspect of your health benefits from having stronger muscles.

Muscles are very effective at using energy and helping blood sugar levels stay within the optimal range. Having low muscle mass is a risk factor for metabolic syndrome [4], Type 2 diabetes [5], and heart complications.

The American College of Sports Medicine [6] recommends including at least two days of strength training each week that work all major muscle groups (like your glutes, hamstrings, back, shoulders, abdomen, etc.).

Not sure where to start? Look at our complete guide to strength training here.

Walking is a simple way to increase your physical activity. Looking at your step count encourages prioritizing movement throughout the day—not just a one-hour gym session.

Research shows a significant benefit to overall health for individuals who get 8,000 steps daily [7]. But if you're really looking for metabolic benefits like lowering waist circumference and body fat percentage, then you may want to aim for 10,000-12,000 steps daily. While it varies, 10,000 steps is about the equivalent of walking 5 miles.

Not getting enough quality sleep disrupts your metabolic health. Not everyone needs the same amount of sleep but in general, getting less than seven to nine hours (even if it's just for a week or two) impacts blood sugar levels [8], increases your appetite, and leads you to make less healthy food choices. Not to mention, working out doesn't sound appealing if you're sleep-deprived.

Many mindbodygreen editors use their Oura Ring to monitor their sleep and identify issues that hinder quality sleep.

Generally, it's crucial to maintain good sleep habits by abstaining from screens at least an hour before bedtime, lowering the room temperature, and blocking out light. Consider using a sleep supplement for relaxation (here are our preferred options).

Instead of setting a vague weight loss goal, focus on improving specific health outcomes like metabolic health. Incorporate daily, science-backed practices like consuming 30 or more plants weekly, engaging in strength training, and prioritizing sleep, regardless of weight.