The metabolism is the body's way of converting food into the fuel required for daily operation. Certain factors, such as poor exercise habits, an unhealthy diet and age, can slow down the metabolism, making it more difficult for your body to burn fat and calories. Although the speed is generally determined by genetics and gender, it is possible to increase your metabolic rate and encourage weight loss right from home.
Step 1
Cut calories appropriately when trying to lose weight. According to the Redbook website, eliminating too many calories at once from your diet can actually slow down your metabolism by causing it to believe the body is starving. Increase your metabolism by finding your daily calorie goal. Just multiply your weight by 11; for example, someone who is 120 pounds should eat 1,230 calories daily.
Step 2
Eat breakfast every day to speed up your metabolism. Dr. John Berardi on the Women's Health website suggests mixing carbohydrates and healthy fats, such as an egg white and veggie omelet, alongside cooked steel-cut oats and berries.
Step 3
Increase your protein intake by adding foods like fish, nuts, yogurt and low-fat cheeses to your diet. Your body will burn more calories because proteins are more difficult for your body to break down than carbohydrates and fats. Ensure that 10 to 35 percent of your total calories are from protein sources.
Step 4
Consume at least eight 8-ounce glasses of water every day. University of Utah researchers found that subjects who drank 8 to 12 glasses of water a day experienced higher metabolic rates. Be sure that the water's cold; the body may burn a couple more calories as it heats up cold water to your body's temperature.
Step 5
Drink caffeinated coffee. The Women's Health website explains that the caffeine in coffee can increase breathing and the heart rates, boosting the metabolism by as much as 16 percent.
Tips and Warnings
- If you give in to temptation and eat something that slows down your metabolism, such as greasy French fries, combat its effects with calcium. The Women's Health website notes that calcium-rich snacks like low-fat yogurt or cheese can help the body metabolize and dispose of fat.
- The Redbook website warns that anxiety can slow down the metabolism, flooding your body with stress hormones and making you more likely to overeat. Combat stress by finding time to relax at least 10 minutes every day. Create a list of activities that help relax you, such as dancing, listening to music, playing with your children or walking the dog.
Things You'll Need
- Protein-rich foods like nuts, fish and cheese
- Water
- Caffeinated coffee
Member Comments