Metabolism is the way in which your body converts fat, protein and carbohydrates into energy. A slow or sluggish metabolism can be caused by a medical problem, medications or as a result of a sedentary lifestyle. Any of these causes can be addressed, but you should consult your physician regarding metabolic problems related to medical or medication issues. If your metabolism has slowed down simply because you aren't quite as active as you used to be, you can make significant changes that will help you boost your metabolism. This will help you feel healthier, improve your mood, and, best of all, burn off excess weight.
Step 1
Exercise at an aerobic level for 30 minutes five days a week. Aerobic level means you need to maintain your heart rate at 50 to 75 percent of your target heart rate. Include a 15-minute warm-up and cool-down before and after your 30-minute workout. If you aren't used to aerobic exercise or you haven't worked out in a long time, start with brisk walking. Increase the duration and intensity of the exercise every week. Aerobic exercise isn't just good for you when you're doing it; the benefits continue with an increased metabolism even when you are resting.
Step 2
Perform weight or resistance training exercises at least three days a week. Increases in muscle tone also increase your metabolism because muscle burns calories, even when at rest. Your initial goal should be five different exercises during each session, and you should aim to perform three sets of 8 to 12 repetitions. If you're just getting started in weight and resistance training, work with lighter weights. As your muscles get more toned, increase the amount of weight or resistance and aim for muscle failure at or near 10 repetitions. Muscle failure, when you can't fully perform a repetition, will encourage your muscles to grow to adapt to the challenges and will increase your metabolism.
Step 3
Eat breakfast. Studies done at the Mayo Clinic have consistently shown that eating breakfast prevents your body from slowing down its metabolic rate to conserve calories for energy. Eating breakfast provides your body with the energy it needs to get through the day and keeps your metabolism going strong. For best results, eat a breakfast of lean proteins such as turkey sausage or egg white omelets, whole grain toast or cereal and fresh fruit. The fiber in the fruit and grains will also keep your stomach fuller longer, making you less likely to eat between meals.
Step 4
Keep healthy, energy-boosting snacks handy. Because you are increasing the energy demands on your body, you may find yourself needing more energy after a workout or between meals. Refuel yourself with low-fat or nonfat yogurt, nuts or soy chips. By grazing throughout the day, you will be maintaining your blood sugar levels and your metabolism, burning fat and not feeling hungry. When you purchase foods for snacking, portion them out in individual bags or containers so that you always have control over how much you are eating.
Step 5
Carry water with you and drink at least 64 oz. daily. Water helps your metabolism utilize the food you eat for energy and flush out waste products. Even moderate dehydration can cause fatigue and hunger, according to the Mayo Clinic, and many people are chronically dehydrated. Drink eight ounces of water before every meal, including snacks. This will help you eat less and will provide your body with the fluid it needs to perform day-to-day activities.
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