It is a good bet that you know someone--a friend, acquaintance or family member--who is seemingly able to eat almost anything without gaining an ounce of flab. Others are able to eat constantly and yet remain lean, trim and muscular. The constant refrain is these fortunate ones have been genetically blessed with a fast metabolism and how a lot of other folk would love to have this genetic trait. While you can't change your genes, there are ways to boost your metabolism.
Step 1
Eat breakfast. Up to eight hours of sleep without eating slows your metabolism down to energy-conserving mode. Breakfast will stoke up the furnace of your metabolism and set it up for the day. Eat immediately after waking up, preferably complex carbohydrates like oats and protein like whole eggs. Do not remove the egg yolk, as this is the most nutrient-dense part of the egg, containing a variety of vitamins, minerals and essential fatty acids.
Step 2
Do some exercise one hour after breakfast to activate your thyroid gland. The thyroid gland produces hormones that drive your metabolism. MyFit.ca recommends you go for an early morning run. It claims a 20-minute run at 65 percent of your maximum heart rate will increase your production of thyroid hormones and boost your metabolism for the whole day.
Step 3
Eat four to six small meals a day. If you are trying to lose weight, include small portions of complex carbohydrates with only two meals, namely breakfast and after working out. Eat complex carbs like oatmeal, sweet potatoes, quinoa, whole grain rice and other whole grain foods. Include protein with each meal. Emphasize lean cuts of meat and poultry to reduce your fat intake and control calories. Other protein sources are beans, nuts and legumes. Include vegetables with each meal, larger portions with meals that do not include carbs. Multiple meals a day keep your metabolism revved up as your body uses energy to assimilate and digest food.
Step 4
Eat regular snacks when you are hungry between meals. Snacks should include fruits, raw vegetables and protein. Two snack ideas recommended by nutritionist Mike Geary, author of "The Truth About Six Pack Abs," are: fresh sliced pineapple with a handful of macadamia nuts; or cottage cheese mixed with yogurt, berries and walnuts or pecans. When you go hungry, your metabolism slows down into energy-conservation mode, causing your body to cannibalize lean muscle tissue for energy.
Step 5
Do strength training exercises two or three times per week, preferably with resistance equipment or weights. This will help increase your levels of lean muscle tissue. The more lean muscle you carry, the higher your metabolic rate. Muscle uses more energy--a pound of muscle burns more calories than a pound of fat.
Step 6
Do cardiovascular exercise two or three times a week. Cycle, run or use any number of cardio equipment like the treadmill, stair climber, elliptical machine, rowing machine or stationary bike. High intensity interval training formulated by the Tabata Protocol is particularly effective at raising metabolism. Run, cycle or step at a high intensity for 30 to 60 seconds, then lower the intensity appreciably or rest for 20 to 40 seconds. Repeat the sequence four or five times for a five- to eight-minute intense workout that will severely deplete your energy levels. Replenishment can take up to 48 hours. The body expends more energy on this replenishment, hence speeding up your metabolism.
Tips and Warnings
- Get enough restful sleep every night. Constant sleep deprivation leaves you tired and lacking energy, forcing your body to go into energy-conserving mode, lowering metabolic rate. Drink plenty of water daily. Water is vital for a number of the body's processes. Keeping these functioning optimally uses energy, ensuring a constantly purring metabolism. Try to remain active in your daily routine. Use stairs instead of the elevator or park your car a little further from the grocery store, giving yourself the advantage of walking to the store and walking back laden down with shopping bags--provided the bags are not too heavy.
- Some so-called experts advocate the use of artificial stimulants to rev up your metabolism. This is not advisable, as these usually bring harmful side effects in their wake and offer no long-term solution.
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