Metabolism is the mechanism by which your body turns calories into energy in order to function. To lose weight, it is crucial to boost your metabolism. According to MayoClinic.com, your basal metabolic rate is the number of calories your body burns to carry out basic functions, such as cell renewal and respiration. Your metabolism is based on gender, age and body size and composition. By eating healthy foods and exercising, you can rev your metabolism and lose weight.
Step 1
Create an energy deficit by burning more calories than you eat. This can be accomplished by modifying your diet, adding daily exercise to your routine or a combination of both. Aim for at least 30 minutes of cardiovascular exercise, such as running, walking or swimming, at least five days a week. Your metabolism remains elevated after a workout, allowing you to burn more calories even when you're at rest.
Step 2
Work out with weights to build muscle, which is more metabolically active than fat. If you don't want to lift barbells or join a gym, you can still reap the benefits of strength training. Exercises that use your body weight for resistance, such as crunches and pushups, are also effective.
Step 3
Eat five meals a day. While this may seem counterproductive, MensHealth.com reports that men who ate at least four times day had 50 percent less risk of becoming overweight than those who ate three meals or fewer. Remember that portion control is key and aim to keep each meal between 300 and 500 calories, depending on your body weight and composition.
Step 4
Eat breakfast to boost your metabolic rate after a night's rest and keep you from becoming ravenously hungry by lunchtime. Look for high-fiber, low-sugar cereals, such as oatmeal and bran. A Harvard University study found that subjects who ate whole grain cereal, such as oatmeal or bran every day, reduced their risk of cardiovascular disease by 20 percent. University of Massachusetts researchers discovered that participants who skipped breakfast were more than four times more likely to suffer from obesity than those who ate within 90 minutes of rising.
Step 5
Combine protein with complex carbohydrates at every meal. Eat eggs, nuts and low-fat dairy products with grains, such as quinoa, brown rice or barley, to boost metabolism and keep you feeling full longer. Don't be afraid of the healthy fats in nuts and nut butters, which can keep you feeling full and satisfied longer and reduce the urge to snack.
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