Metabolism is the rate at which the body burns calories, turns fat into muscle, and gives energy to the body. Having a low metabolism is often the reason behind gaining weight or difficulty in losing weight. By safely increasing your body's metabolism, you can lose weight, keep it off, and have more energy, leaving you feeling healthy and energetic.
Increasing Your Metabolism
Step 1
Start exercising. Exercise is an important part of gaining and maintaining a high metabolism. According to Laurie Hedlund, L.P.N., exercise is "the greatest way to jump-start your metabolism." It increases the lean muscle mass in the body, which has a higher metabolic rate than fat tissue. This means that the body will keep burning fat even when it is not exercising. This is particularly true of aerobic exercises, like swimming, biking, jogging or walking.
Step 2
Add some strength training to your exercise routine. Even some simple calisthenics and dumbbell exercises are beneficial. This is true because strength training exercises increase the lean muscle mass in the body, which means a higher metabolic rate when the body is at rest.
Step 3
Alter eating habits. Be sure to eat breakfast in the morning to help jump-start your metabolism for the day. Eat five or six smaller meals throughout the day and don't snack late in the evening or at night, since your metabolism naturally slows down at that point in the day.
Step 4
Eat foods that are low in fat and calories and high in dietary fiber. Avoid high-fat, sugary foods, caffeine, alcohol and smoking. Vegetables and lean meats are the most metabolic-friendly eating options. According to Ms. Hedlund, "the best foods to increase your metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains, and at least 8 glasses of water a day."
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