How To Increase Metabolism Fast For Weight Loss

"Metabolism" refers to the process your body uses to physically and chemically convert food into fuel. When you have a sluggish metabolism, your body becomes less efficient at using calories, which end up being stored as fat. This can make weight loss difficult or impossible, and can lead to significant frustration as you eat less food and still gain weight. However, your metabolic rate is not set in stone; it is possible to speed it up to help you lose weight.

Step 1

Engage in strength or resistance training exercises for 30 minutes at least three days a week (see Resources). According to the University of Illinois, muscles are metabolically active, even when you aren't using them. This means the more muscle mass you have, the more calories you are burning.

Step 2

Perform cardiovascular exercises, such as running, cycling and circuit training, that include short bursts of interval training. Increase the pace for a minute or two and alternate the higher-paced intervals with longer periods of slower movement. Interval training can increase your metabolism and keep it high for an hour or more after your workout. You will burn more calories during a workout that includes intervals than by maintaining a constant pace.

Step 3

Eat a source of lean protein at each meal. According to "Fitness" magazine, protein requires more calories to be digested than carbohydrates. Strength or resistance training requires additional protein for you to build muscle mass. Eat low-fat proteins such as yogurt, turkey bacon or egg whites; include foods that are rich in omega-3 fatty acids, such as mackerel and walnuts.

Step 4

Eat adequate amounts of calories, based on your age, height, ideal weight and gender (see Resources). Eating more frequently helps to increase your metabolism. According to the University of Illinois, restricting calories to lose weight is a primary reason behind a sluggish metabolism; it actually places the body in starvation mode and causes the body to hold on to calories and store them as fat.

Step 5

Get seven to eight hours of sleep every night. According to "Fitness" magazine, women who get less than seven hours of sleep each night are more likely to gain weight. The magazine suggests that sleep deprivation increases the amount of cortisol, the stress hormone, released by the body. Increased levels of cortisol are associated with an increased appetite, causing you to eat more. Sleep is the body's mechanism for rejuvenation, allowing it to process the foods and waste products you have accumulated throughout your day. Less sleep results in less efficient metabolism.