In a world with increasing rates of overweight and obesity, many people would love to know how to increase metabolism for optimal weight control. Teens, especially, are often very weight-conscious and therefore interested in diet and exercise strategies. While it's not healthy to make extreme diet or exercise changes through fad diets, unregulated supplements or over-exercising, appropriate weight control and a healthy metabolism are beneficial goals. The Mayo Clinic advises that the speed of your metabolism is somewhat out of your control. But you can do some things to rev up your metabolism and burn more calories, even as a teen.
Step 1
Increase aerobic exercise. According to the Mayo Clinic, the more active you are, the more calories you burn, and people with a "fast metabolism" may simply be more active than others. Aerobic, or cardiovascular, exercise is a substantial calorie-burner. The more aerobic activity you do, the more calories you will burn, keeping your metabolism humming at a healthy pace. Pick an activity you enjoy--such as running, cycling, brisk walking, dancing, cross-country skiing, rowing, inline skating or playing tennis--then do it for 30 to 60 minutes most days of the week for the highest calorie-burning results.
Step 2
Perform strength-training workouts two to three times each week. Strength-training exercises build muscle, which burns more calories than fat and raises your metabolic rate, says the American Council on Exercise. Seek detailed instructions on strength-training exercises through workout DVDs, fitness magazines, a fitness instructor at a gym or a trainer in your high school's athletics department.
Step 3
Increase your daily physical activity. You don't have to be exercising to burn calories. Every increase in activity that your body experiences burns more calories, helping with weight control and keeping your metabolism functioning at an optimal level. Try to fit in extra movement every day, whether it be climbing stairs instead of using an elevator, biking or walking to school instead of taking the bus or driving, playing with your dog in the backyard, or going for a walk instead of watching TV.
Tips and Warnings
- If you don't have access to weight machines and don't own free weights or resistance bands, you can use common household items in place of weights. Full water bottles, laundry detergent jugs, soup cans and filled paint cans can all be used in place of weights. You can also perform strength-training exercises that use your own body weight as resistance, such as sit-ups, push-ups, squats and lunges.
- This article is not meant to take the place of medical advice about or treatment for serious weight problems, obesity or eating disorders. If you struggle with any of these problems, see your pediatrician or another health professional immediately for appropriate help and recommendations.
Things You'll Need
- Athletic shoes and clothing
- Exercise equipment or outdoor exercise space
- Weight machines, free weights or resistance bands
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