Rarely does a slow metabolism cause you to gain weight, according to MayoClinic.com. The metabolic rate is the pace at which your body burns calories from food and drinks. It's a biochemical process that combines oxygen with calories to produce energy. The basal metabolic rate, or BMR, is the amount of energy your body needs just to exist and perform such basic functions as breathing, blood flow and cell repair. While your BMR remains relatively stable through your life, you can take steps to increase your metabolism to burn more calories.
Step 1
Add muscle-building strengthening exercises to your workout routine. Lean muscle mass requires a higher metabolism to process food than fat does, according to MayoClinic.com. Lift weights or work out on resistance machines three times a week to build muscle and increase your resting metabolic rate.
Step 2
Include aerobic exercise in your weekly routine to boost your metabolism. Aerobic exercise increases your metabolism for as many as eight hours after you finish exercising, according to ConsumerAffairs.com. Go walking, running or cycling. Playing sports also counts as aerobic exercise. Your metabolism will remain high throughout the day if you exercise in the morning. Perform 10-minute aerobic bursts to keep your metabolism pumped up.
Step 3
Eat a healthy breakfast. After seven or eight hours without food, you body is near starvation mode, when it begins to slow down your metabolism for self-preservation. Your body begins to store fat and use less of it to operate. Continue eating throughout the day to keep your metabolism high.
Step 4
Drink coffee or other caffeinated drinks to boost your metabolism. Men can safely drink about five cups of coffee or take caffeine supplements totaling 480 milligrams to see metabolic benefits, according to the International Food Information Council Foundation. Women can ingest closer to three cups of coffee, or 300 milligrams of caffeine.
Step 5
Increase your metabolism by drinking three to five cups of green tea every day, recommends The Colon Therapists Network. Green tea contains catechin polyphenols, which increase thermogenesis. Thermogenesis is the process your body uses to burn energy. Green tea is safe for most adults, although you should consult your doctor before using it, according to the National Center for Complementary and Alternative Medicine.
Tips and Warnings
- In addition to increasing metabolism, daily caffeine consumption can slow down memory loss and improve academic and athletic performance, according to the International Food Information Council Foundation.
- Green tea has small amounts of vitamin K, which can reduce the effectiveness of anticoagulant drugs, according to the National Center for Complementary and Alternative Medicine. It also contains caffeine, which may cause insomnia or irritability. Rarely does a slow metabolism cause weight gain, according to MayoClinic.com. People with larger bodies have higher metabolic rates. Your metabolism adjusts to your body's needs, which is the reason starvation diets don't work. Your metabolism slows down to accommodate your lack of caloric energy.
Things You'll Need
- Coffee
- Green tea
References
- MayoClinic.com: Metabolism and Weight Loss: How You Burn Calories
- ConsumerAffairs.com: Speed Up Your Metabolism
- Food Insight: Fact Sheet: Caffeine and Performance
- The Colon Therapists Network: Green Tea Boosts Metabolic Weight Loss
- National Center for Complementary and Alternative Medicine: Diabetes and CAM: A Focus on Dietary Supplements
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