Your metabolism is the way your body converts calories from food into energy to keep your organs and biological processes functioning and maintain your weight. The amount of calories you need for these functions is called your basal metabolic rate, or BMR, and it varies from person to person. Many people want to increase their metabolism in order to burn more calories and lose weight. According to MayoClinic.com, your lifestyle choices such as what you eat and how active you are influence your weight more than does metabolism level. However, certain behaviors can increase your metabolism and will help you with weight control.
Increase Activity
Step 1
Engage in cardiovascular activity several times per week. This type of exercise, including running, swimming, brisk walking, bicycling and dancing burns substantial calories to help maintain or decrease your weight and keep your metabolism running high. The American College of Sports Medicine recommends at least 20 to 30 minutes of cardiovascular exercise, three to five times per week.
Step 2
Do two to three strength-training workouts per week. Strength training involves using weights, resistance bands, or your own body weight to complete muscle-building exercises such as biceps curls, sit-ups, push-ups, squats and lunges. Muscle requires more calories to maintain than does body fat, so the more muscle mass you have, the higher your metabolism, says the American College of Sports Medicine.
Step 3
Increase your movement throughout the day to increase your metabolism and burn more calories. Every small physical activity adds up, such as pacing the room while you talk on the phone or walking to a co-worker's desk to deliver a message rather than using e-mail.
Eat Well
Step 1
Consume more fiber. Fiber takes more energy to digest and helps you feel full longer. High-fiber foods include vegetables, whole grain products, and most fruits.
Step 2
Eat lean protein. Like fiber, protein takes more energy for the body to digest and convert into fuel, says the American College of Sports Medicine. Make lean protein about 20 percent of your daily diet.
Step 3
Eat breakfast every day. Breakfast jump-starts your metabolism after the resting period of sleep. It is important to fuel your body every morning to get your metabolism going and keep it running at a high level.
Tips and Warnings
- If you do not have access to weight machines and do not own hand-held weights or resistance bands, you can do strength-training exercises using your own body weight as resistance. Some examples of these exercises are sit-ups, push-ups, leg raises, and lunges, all of which will build muscle mass if done consistently.
- Reducing your calorie intake too drastically can have a detrimental effect on metabolism, slowing it down despite your efforts to lose weight fast. The American College of Sports Medicine says women should not go below 1,200 calories per day, and men should not go below 1,800 calories per day. (See References 3)
Things You'll Need
- Athletic shoes
- Athletic clothing
- Cardiovascular exercise equipment or outdoor space
- Hand-held weights, weight machines, or resistance bands
- Nutrition information book or website
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