Metabolism is a physiological process in which the body processes the food we eat, converting calories into energy. Any calories that the body can't use or doesn't need get stored in the body and eventually turn into fat. Consuming just enough or fewer calories than your body needs and combining that with a healthy diet and exercise is the best way to achieve optimal metabolic function and to decrease fat.
Step 1
Consume no more than your daily caloric requirement each day. You can use The Daily Plate's calorie counter, listed in the Resources section, to figure out your daily calorie needs. In order to decrease fat, you must consume no more than this number of calories every day, and less if possible.
Step 2
Eat a lean and nutritious diet centered around fish, whole grains, fresh fruits and vegetables and seeds and nuts. Avoid processed, refined or fat foods, hydrogenated or partially hydrogenated oils, sugar and high-fructose corn syrup. Make sure to get enough fiber in your diet through fruits, vegetables and whole grains, which will improve digestion and metabolism.
Step 3
Engage in cardiovascular exercise every day. Cardiovascular exercise is one of the best ways to improve your health, increase your metabolism and burn extra calories. It doesn't really matter what you do---walk, bike, swim, dance---as long as you get your heart rate up for 30 minutes a day.
Step 4
Add strength training into your exercise routine two or more days per week. According to MayoClinic.com, muscle tissue burns more calories while at rest than fat tissue does, so the more muscle mass you have, the more calories you'll burn without doing a thing. Strength training includes any weight-bearing exercise such as lifting weights, practicing yoga or doing body-weight exercises like push-ups and squats.
Step 5
Eat a healthy breakfast every day. According to "Women's Health" magazine, neglecting to eat breakfast, or a healthy breakfast, causes the body's metabolism to slow down for fear that it won't be getting any food in the near future. Kickstarting your metabolism first thing in the morning with a healthy breakfast including whole grains, fruit and protein from eggs or dairy lets your metabolism know that it's OK to start burning calories.
Step 6
Limit alcohol intake and drink red wine instead of beer. Alcohol is full of carbohydrates and calories the body doesn't need. Limit your alcohol intake to one glass of red wine per night, which, according to "Science Daily," actually increases the metabolism of fat within fat cells.
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