Metabolism is the rate at which the body burns calories. Multiple physical and chemical processes contribute to this, such as breathing, eliminating wastes, thinking and bod- temperature regulation. Having a high metabolism can help you lose or maintain weight. To rev up your metabolism, take an approach that involves lifestyle adjustments. Consult your doctor before beginning any new diet or exercise regimen.
Breakfast
Breakfast is a valuable meal for anyone aiming to boost energy levels and lose weight. If you approach the day without eating, your body may sense starvation and slow down to conserve energy, according to the HealthMad website. Boost your metabolism by preparing a healthy meal that is high in fiber. Fiber can help fill you up and keep you feeling full. A bowl of oat bran cereal with low-fat milk and berries is one such healthy option.
Frequent Feedings
When you eat a meal --- particularly one high in sugar, saturated fat or sodium --- and do not eat again for a long period of time, your metabolism tends to slow down. You also become hungry and risk overeating at your next meal. To elevate your metabolism, consume small, balanced meals throughout the day. Mix protein and complex carbohydrates and choose nutrient-rich foods like lean meats, low-fat dairy, whole grains, fruits, vegetables and beans. Eat a meal every two or three hours once you have finished breakfast. Raw baby carrots, celery sticks and low-fat cottage cheese is a meal example.
High-Intensity Cardio
Sprint training is a high-intensity form of cardiovascular exercise. Not only does it burn a great number of calories while you work out, but it also keeps your metabolism elevated for several hours once you are done. To do sprint training, start with a light, five-minute warm-up, then run as fast as you can for 15 seconds. Rest for 30 seconds, then sprint again for 30 seconds. After doing 12 to 15 sprints, perform a light, five-minute jog to cool down. You can apply sprint training to other forms of cardio as well, and you do not have to do 15-second sprints. The only important factor is that you rest for twice the length of your sprint time. Work out three days a week on alternating days.
Strength Training
Strength training is another metabolism-boosting type of exercise. When you lift weights, you build muscle mass. This, in turn, causes you to burn excess calories throughout the day. By adding 3 pounds of muscle to your frame, you can expect to burn an extra 650 to 1,050 calories a week, the University of Michigan Health System calculates. Perform exercises that target all of your major muscle groups like chest presses, shoulder presses, deadlifts, dips, squats and sit-ups. Aim for three or four sets of eight to 12 repetitions each, and work out three days a week on non-cardio days.
Considerations
Although you can boost your metabolism by making changes to your diet and exercising, you also have to be aware of your caloric intake. The tried and true way to lose weight is through calorie restriction. Monitor your calories for a day by using an online resource like LIVESTRONG's Daily Plate. Once you get your total, reduce it by 500 calories. Sticking to this number will result in one lost pound per week, the Mayo Clinic explains.
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