Metabolism is characterized as the rate at which your body burns calories. This rate is often blamed for an individual's weight gain. And while your age, gender, height, weight and muscle mass all affect this process, it's really the food your eat that has the most influence over whether you gain or lose pounds. However, certain methods can help maintain and even boost the rate at which your body burns calories.
Step 1
Make time for breakfast each morning. Skipping breakfast can keep your metabolism at its resting rate, which means your body is burning fewer calories. Your morning meal can jump-start your metabolism by 10 percent, according to Samantha Heller, M.S., R.D., of Health magazine.
Step 2
Control portion sizes. The size of your portions directly affects your caloric consumption. And since your body only uses a certain number of calories at a time, any surplus is converted into fat, which can translate into weight gain.
Step 3
Eat more often. Eating five small meals each day helps regulate your blood sugar level, explains CNN Health. You're also consistently giving your body fuel throughout the day, which can help maintain the rate of your metabolism.
Step 4
Supplement your diet with foods high in magnesium and B vitamins. These nutrients are very important for maintaining a healthy metabolism. Diets rich in spinach, broccoli, asparagus, edamame, whole grains, nuts and legumes increase your intake of magnesium and B vitamins. Fish, poultry and eggs are also great sources for these nutrients.
Step 5
Increase your level of exercise. Exercise boosts your caloric burn and thereby raises your metabolic rate, which helps you lose weight. Interval training is of great benefit for this purpose. This type of exercise mixes burst of energy with low-intensity activities. But you can also increase calories burned by swimming, jogging, walking, hiking, dancing or taking part in a competitive sport.
Step 6
Do strength training as part of your workout routine. Muscle burns more calories than fat. By building muscle through strength training, such as lifting weights or climbing stairs, you actually increase your metabolic rate, which boosts your caloric burn and can trigger weight loss.
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