Metabolism describes the amount of energy you need on a daily basis. The higher your metabolic rate, the more food you need to consume or, if you are on a diet, the more fat you will lose. As nutritionist and fitness expert John Berardi writes in his book "The Metabolism Advantage," mastering your metabolism is the key to weight management and health.
Exercise
Exercise will significantly speed up your metabolism. When exercising intensely, your body uses energy at about 20 times its resting rate. Aerobic exercise --- distance running, for example --- breaks down fat to provide you with energy, while anaerobic exercise --- sprinting, for instance --- uses carbohydrates. All forms of exercise can speed up your metabolism; the more demanding the exercise, the greater your metabolic rate will be.
Build Muscle
Muscle is metabolically active tissue --- meaning that it needs a constant supply of energy to sustain it. According to the book "Principles of Anatomy & Physiology" by Sandra Grabowski and Gerard Tortora, it takes 50 calories to sustain one pound of muscle for a day, so adding a few pounds of muscle may significantly raise your metabolic rate. Increase your muscle mass with regular weightlifting.
Eat Protein
Eating high-protein foods, such as fish, eggs, and meat will boost your metabolism --- one reason why high-protein diets are often used for weight management. Protein has a high thermal effect --- meaning that your body expends a lot of energy to take it in, transport it, digest it, and eliminate it. Include protein at meals and in snacks to keep your metabolism elevated all day.
Drink Caffeine
Consuming caffeine --- from coffee or tea, for example --- can speed up your metabolism. Caffeine is a stimulant that affects your nervous system, and increases your circulatory and respiratory rates. Because it can interfere with sleep, avoid caffeine close to bed time. And while routine caffeine consumption keeps your metabolism elevated, remember that caffeine is a diuretic, and consume plenty of water to avoid dehydration.
Eat Frequently
Eating requires energy. Every meal requires ingestion, propulsion, digestion, absorption, and elimination --- which all raise your metabolic rate. To maximize this effect, eat frequent, small meals throughout the day, rather than larger, less frequent ones.
Eat Spicy Food
Eating spicy food can speed up your metabolism. Add dried chilies to regular meals --- though introduce them gradually, as some people find that spicy food upsets their stomach. Increase the number and strength of the chilies gradually as you develop a tolerance.
Don't Sit Still
One of the most effective ways to keep your metabolism elevated is to be physically active. Stand instead of sitting, use the stairs instead of the elevator, walk instead of using the bus or car. Try more physically active entertainment options instead of sitting in front of the TV. Bowling, playing catch with the kids, and walking the dog can all contribute to speeding up your metabolism.
Incorporate Interval Training
Interval training is a form of cardiovascular exercise where you alternate periods of high-intensity work with periods of lower-intensity recovery. High-intensity exercise creates large amounts of lactic acid, which need to be cleared in the post-exercise period. This period requires large amounts of oxygen and energy and is called excess post-exercise oxygen consumption (EPOC). Although all forms of exercise will speed up your metabolism, only intense exercise results in large amounts of lactic acid, which leads to EPOC and a significant jump in metabolic rate.
References
- "The Metabolism Advantage: An 8-Week Program to Rev Up Your Body's Fat-Burning Machine-At Any Age"; John Berardi PhD. C.S.C.S;2006
- "Principles of Anatomy & Physiology, Ninth Edition"; Sandra R. Grabowski & Gerard J. Tortora; 2000
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