MayoClinic.com defines metabolism as the process the body uses to change food and beverages into energy. Factors which influence metabolism include age, body size, composition and sex. Many people who are overweight often blame a slow metabolism for the increased weight. Though a person's metabolic rate can't be changed, there are a few things to burn calories more quickly.
Step 1
Do not cut too many calories, advises Redbook Magazine. Cutting too many calories from your diet signals your body to slow down metabolism, not speed it up. According to Chicago's Northwestern University's Medill Reports, when a person reduces calories the body goes into a survival mode and stops breaking down fat.
Step 2
Eat three meals a day and do not skip meals. Always eat a healthy breakfast; it sets the tone for the rest of the day. Breakfast allows you to be more active and engage in additional physical activity throughout the day. Increased physical activity will burn additional calories. According to MayoClinic.com, skipping breakfast actually increases one's risk of obesity. Medill Reports advises to eat snacks between meals and do not go four to five hours without eating.
Step 3
Engage in 30 minutes of cardiovascular daily---more if you are attempting to lose weight. Physical activity increases metabolism for several hours after working out causing fat to burn at a faster rate. Join a fitness class or boot camp style training sessions for a variety of fitness workouts. Simple activities such as running, walking the dog or swimming make your fitness routine interesting.
Step 4
Participate in strength training activities including weightlifting. Mayoclinic.com. advises building muscle mass is a key to fighting obesity. Lift small weights at home or visit the gym for strength training programs if you are unsure how to include weightlifting into your daily regimen.
Step 5
Add any extra activity into your daily schedule. Walking to the mailbox down the hill, parking in the back of the parking lot and taking the stairs are quick ways to keep your body moving and calories burning throughout the day. Even household chores such as vacuuming, dusting and washing the car will help burn calories.
Tips and Warnings
- If you do not know how to properly use weightlifting equipment always ask for assistance. Working out with a partner may aid in proper use of equipment and posture.
- According to MayoClinic.com, products claiming to increase metabolism often do not work. The products are not required to be regulated by the Food and Drug Administration for effectiveness.
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