Metabolism is a crucial part of weight loss and maintenance. This is due to metabolism's influence on burning fat into energy within the body. A higher metabolism doesn't just help you lose weight; it also gives you the energy you need to make it through the day. If your energy is lacking, or you need a little bit of extra help losing some excess weight, taking steps to increase your metabolism may help.
Step 1
Lift weights. A strength training regimen is an important part of increasing your metabolism to the max. Using strength training to increase your metabolism is not just for those who can bench lift their body weight. According to Dr. Kathleen B. O'Brien, MD, Even training with lights weights or resistance bands can go a long way to increase your metabolism. Lifting weights can increase your muscle mass, which increases your basal metabolic rate (BMR), activating your metabolism to burn more calories each day.
Step 2
Drink plenty of water. Water is an integral part of the metabolism process. As water levels drop below normal, the body reacts by reducing the amount of reactions going on in the body (including metabolism) that require water. When you are dehydrated, the body may reduce your metabolism to prevent waste from building up. As your hydration levels return to normal, the body can increase the metabolism once again, while still maintaining homeostasis.
Step 3
Eat more meals with smaller portion sizes. Eating smaller meals more frequently is a great way to keep the metabolism activated and running, while still keeping your overall calorie intake within healthy ranges. Long breaks between meals can cause your metabolism to slow down once digestion has completed. Your first meal should occur right when you wake up to help jump start your metabolism.
Step 4
Start your day with aerobic exercise. Starting your day with some sort of aerobic activity (such as biking, walking, jogging or running), can also help increase your metabolism. Aerobic exercise early in the morning can help activate your metabolism, creating a lasting increase of energy that helps you wake up and helps you burn more calories throughout the rest of your day.
Step 5
Drink green tea. According to the United States Department of Agriculture and the American Journal of Clinical Nutrition, tea may help increase energy expenditure, which is a measurement of metabolism. Along with its thermogenic properties, green tea is also an antioxidant, which fights off the free radicals that contribute to diseases such as cancer and heart disease.
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