Every person has a different metabolism, which may be affected by genetics, weight, age and activity levels. Speeding up the metabolism--the rate at which the body burns energy, or calories--doesn't require expensive pills or supplements, nor do you have to spend hundreds of dollars a year in gym memberships. To speed up the metabolism naturally, there are a few simple steps, but those steps require determination, dedication and commitment. Long-term health and wellness relies on you maintaining proper weight, eating right and getting enough exercise.
Step 1
Increase daily exercise to help speed up metabolism naturally. Fat burns fewer calories than lean muscle mass, so exercise helps reduce the amount of fat while at the same time building muscle. You don't have to worry about bulking up if you're not powerlifting, so go ahead and grab those dumbbells and start performing exercises that will define and tone muscles for the ultimate calorie burn. You can hold weights as you walk, perform lunges or squats and to perform simple weight-bearing exercises, like shoulder presses, bicep and tricep curls and extensions and deltoid or shoulder lifts or shrugs.
Step 2
Eat breakfast every day. After a night of sleep and inactivity, the metabolism has naturally slowed because your body isn't using much energy. It will stay in that mode until you put something in your stomach. Eating breakfast is the only way to kick in the metabolism every morning, and you won't start burning calories at an efficient rate until you eat. Even a glass of milk or a piece or two of toast is better than nothing.
Step 3
Choose low-fat foods, such as lean meats and proteins. Eat more vegetables, all of which increase dietary fiber that can increase metabolism naturally. Avoid caffeine, sugars, smoking and alcohol for optimal benefits. Some of the best foods to eat that naturally increase metabolism are blueberries, whole grains, tomatoes and dark green leafy vegetables. Drink at least eight 8-oz. glasses of water every day.
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