Your body converts your food into energy in a process known as metabolism. The number of calories your body needs to carry out basic functions, such as breathing and cellular repair, is called your basal metabolic rate, or BMR. While you can't control factors such as age and sex that effect your BMR, you can adjust your diet and exercise plan to give your metabolism a boost.
Eat Small Meals Frequently
Robert Reames, author of "Make Over Your Metabolism" and a nutrition expert on the "Dr. Phil" TV show recommends eating four or five small meals spaced throughout the day. When you eat frequently, your blood sugar remains stable, keeping your metabolism elevated. In addition, you are less likely to binge on unhealthful foods when you eat every few hours.
Hit the Weights
Researchers from the Boston University School of Medicine have found that weight training increases the type of muscle fibers that help to reduce body fat and improve insulin resistance. Muscle tissue has a higher metabolic rate than fat tissue, and the more lean muscle mass you have, the higher your metabolism will be. What's more, resistance training raises your metabolism during the session and keeps it raised for several hours after you leave the gym.
High-Intensity Interval Training
Save yourself time and energy by swapping long hours of cardio for high-intensity interval training, or HIT. A HIT is a series of short bursts of high-intensity activity spaced by short rest periods. Scientists from McMaster University in Canada report that HIT is as effective at improving muscle as long periods of low intensity cardio. Reames recommends three hours of high-intensity exercise each week to boost metabolism and control weight.
Watch Your Carbs
Avoid simple carbohydrates such as sugary drinks, white bread and snack chips. When the glucose found abundantly in simple carbohydrates releases into your bloodstream, your pancreas releases insulin, says Dr. Joe Klemczewski, host of the weekly radio show "Dr. Joe: America's Permanent Weight Loss Expert." When insulin is released, your body begins storing excess glucose as body fat. Instead, fuel your body with vegetables, whole grains, legumes, beans and sweet potatoes.
Get Your Protein
Protein should be a major component in at least four of your daily meals, says Reames. Protein has a satiating effect on your body, making you feel full for longer. The amino acids in protein are the building blocks of new muscle, so adequate protein consumption not only fights cravings, but ensures that your body has the fuel it needs to build metabolism-boosting muscle mass.
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