Easy Ways To Boost Metabolism

Your metabolism converts food calories into energy and uses that energy to fuel every muscle and organ in your body. There are several factors that influence metabolism. Some factors, such as hormone levels, are beyond your control. Others, such as diet and activity levels, you control by your behavior. Keeping your metabolism running can help you maintain a healthy weight, and there are several ways in which you can boost your metabolic rate.

Eat at Regular Intervals

Metabolism works much like the furnace in a steam engine. You need to give the furnace a constant stream of fuel to keep the engine running. According to the American Council on Exercise, you should eat within an hour of rising and continue to eat small meals, or snacks, at two- to three-hour intervals throughout the day. Additionally, you should watch your calorie intake, and stay within the recommended caloric intake---up to 2,000 calories for women and 2,500 calories for men. For example, women could try up to three 500-calorie meals and two 250-calorie snacks per day. Men could try up to three 600-calorie meals and two 350-calorie snacks per day. You should also make sure not to go below 1,200 calories per day; otherwise the body will go into "starvation mode" and slow your metabolism in an effort to conserve energy.

Increase Muscle Mass

Muscle is active tissue and burns calories at all times. The more muscle you have, the more calories you burn. You don't have to become a professional bodybuilder to boost your muscle metabolism---even small increases in muscle mass make a difference. Additionally, according to the American Council on Exercise, we tend to lose muscle mass as we age, which can lead to a slower metabolism. Incorporating light resistance can help you maintain the mass you have. If you don't have time to go to the gym, keep a set of resistance bands in your desk and use them for seated arm curls or resisted squats and lunges at your desk. Do a set of crunches, flutter kicks or push-ups before your morning shower.

Get Moving

Cardiovascular exercise, such as walking or using the elliptical trainer, boosts metabolism while you exercise. Additionally, per "The Physiology of Sport and Exercise," you continue to burn calories for up to four hours after your session. Do 15 minutes in the morning and another 15 at lunch time to boost your metabolism for the entire day. If you don't have time to exercise, incorporate more movement into your day. Park farther away from the entrance, take the stairs instead of the elevator and get up and walk around the office at regular intervals. Visit coworkers at their desks instead of calling or sending an email. Put the remote on top of the television, so that you have to get up to change the channel. If you keep a water bottle at work, use a smaller bottle so that you have to get up more often for refills. The more you move, the higher your metabolism