The market is flooded with products that offer weight loss by altering your metabolism. Pills, drinks and sauna suits are just a few of the options available to individuals seeking an alteration in the composition of their bodies. While many of these claim to offer significant changes that melt fat away, a program that emphasizes proper exercise techniques and healthy eating habits is the most effective way to raise your metabolism and lose weight that stays off.
Step 1
Find out how many calories your body needs. Your body requires a certain amount of energy to sustain its functions. If you are not eating enough calories, your body will seek to decrease the amount of energy it needs by destroying muscle. The minimum caloric intake can be calculated using an online basal metabolic rate calculator. If you eat two to 300 calories more than your BMR and exercise, you will lose weight, and your metabolism will increase.
Step 2
Lift weights. Muscle uses energy, so if you have more muscle, you will have a higher metabolism. You should lift weights three days a week, lifting three sets of 8 to 12 repetitions for each muscle group, according to the National Academy of Sports Medicine. An example of an effective weight-training routine starts with bench presses and seated rows. Then perform squats, shoulder presses, bicep curls, tricep extensions, hamstring curls and calf raises.
Step 3
Run. Although excessive running will burn too many calories, potentially stunting muscle growth and metabolism, running for an hour five days a week will make you lose weight, according to the American College of Sports Medicine. Warm up for five minutes with a brisk walk before running and cool down for five minutes afterward to avoid injury.
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