Metabolism is a complex process that converts food into energy. According to the National Institutes of Health, various bodily functions play a role in metabolism such as digestion, excretion, blood circulation, breathing and muscle contractions. If your metabolism is sluggish, it is possible to jump-start it with better nutrition, exercise and lifestyle changes.
Step 1
Get as much nightly sleep as you need to feel fully rested during the daytime. During sleep your body produces the hormone leptin, which boosts metabolism and controls appetite, according to the American Academy of Sleep Medicine or AASM. Most adults need between six to eight hours of sleep each night.
Step 2
Do not fast for more than a few days. When you restrict calories your body receives a message to restrict calorie burning and your metabolic rate slows down, explains the American College of Sports Medicine. Women should eat at least 1200 calories each day and men should eat at least 1800.
Step 3
Eat a wholesome diet, advises the AASM. Different foods metabolize at different rates, so eating a variety enhances your metabolic rate. For instance, the AASM points out that proteins are more difficult to metabolize. Increase your intake of fiber-filled foods such as vegetables, fruits, and whole grains.
Step 4
Exercise at least 30 minutes most days of the week. Regular aerobic activity increases your metabolism, including your resting metabolic rate or the calories burned during a resting state so your body keeps functioning.
Step 5
Build muscles and increase bone density through strength-training, advises Shape Up America! Strength train with resistance bands, lift weights or do weight-bearing exercises such as lunges and push-ups at least two days each week. Target all the major muscle groups—abdomen, arms, chest, hips, legs and shoulders. Do at least two sets of 8 to 12 repetitions for each exercise.
Tips and Warnings
- Women are more likely to suffer sleep problems than men. You’re also at increased risk for poor sleep if you work shifts, drink more than four caffeinated beverages each day, go to bed at irregular times or remain active right up to bedtime. Create a nightly bedtime routine to improve your sleep and rev up your metabolism. If you’re just starting an exercise program, remember to pace yourself. You'll avoid injuries and stay on track so you can elevate and maintain your metabolism. (general info)
- In some cases sleeplessness may be related to an underlying illness such as diabetes, anxiety or depression. If you’ve been struggling with sleep problems for more than a few weeks, the National Sleep Foundation recommends consulting a doctor. If you have special dietary needs, speak to your doctor before changing your diet to boost metabolism. If you haven’t been active for a while, get a checkup before starting an exercise program.
Things You'll Need
- Resistance bands
- Weights
- Fruits
- Vegetables
- Whole Grains
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