Your metabolism is the process of using food as energy. More importantly, your basal metabolic rate is how many calories you burn while at rest. This number varies from person to person. The number of calories an individual burns is dependent on several factors, including body composition, sex and age. Although you can't change your age or sex, you can alter your body composition as well as follow other steps to help boost your metabolic rate.
Work Out More Often
We all know that working out burns calories, but many people do not know that working out increases your metabolic burn for hours afterward, according to CNN Health's article "Five Ways to Boost your Metabolism." You need to burn 3,200 calories to lose one pound, so every bit of exercise helps. To give your metabolism a little boost, increase your workout routine from one to three times a week to four or five times a week. The number of extra calories you burn will vary based on your body composition.
Perform Interval Training
Interval training is low-intensity training interrupted by bouts of high-intensity training. The high-intensity training is typically shorter than or equal to the lower levels of training. The New York Times article "A Healthy Mix of Rest and Motion" states that during the high intensity bouts your body recruits new muscle fibers. This reportedly will improve the body's ability to burn carbs and fat during low and moderate intensity activity.
Increase Muscle Mass
There are benefits to building more muscle, including healthier bones, increased strength and improved health. For the average person, adding muscle mass helps burn extra calories. It does so a few ways. First, the act of building muscle--strength training--itself burns calories. The resulting muscle tissue growth requires energy, which also burns calories. In addition, the American Council on Exercise reports in its article "Trimming the Fat" that increasing the amount of muscle your body has increases your daily caloric burn. Adding lean muscle mass to your body boosts your metabolism.
Snack Often
It may seem counter-intuitive to eat more often to lose weight, but eating more often can increase your metabolism. However, it is important to differentiate between eating more often and eating more calories. Avoid the latter by choosing healthy foods and using snacks to keep your stomach settled. This will help you avoid overeating at meals. Discover Health's "Ten Ways to Eat Healthier--One Meal at a Time" states that when you eat healthy snacks during the day, you give your metabolism a little boost. The opposite, skipping meals, has the reverse effect: It slows your metabolism.
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