By increasing your metabolism, you'll improve your chances for weight loss and fat burning. Metabolism is influenced by a number of things, including your age, your level of physical activity, your sex and even your diet. While you can't change some of those things, you can make changes in others, such as your lifestyle, to help rev up your metabolism.
Build Muscle
According to Weight Loss Resources, increasing your muscle mass increases your metabolic rate. Men have more muscle than women, which explains why they lose weight faster and more easily than women. The same is true about young people. You lose muscle as you age, causing your metabolism to slow down and making weight gain more likely. To increase the amount of muscle in your body, anti-aging expert Dr. Michael Lam recommends two to three weight training sessions a week of at least 30 minutes each. Don't exercise the same muscles two days in a row.
Eat More Often
Skipping meals is a sure way to slow down metabolism, according to an article in "Redbook" magazine. To do just the opposite and get your metabolism revved up, make sure you never spend more than three or four hours without eating something. Most importantly, don't skip breakfast. Your metabolism slows down while you're sleeping, so breakfast is essential to get you up and going again. Rather than having a couple of large meals during the day, aim for five to six small ones. Since your body needs to work hard to digest food everytime you eat something, by eating more often you ensure that your body keeps going. By eating more often, you also maintain cravings and hunger under control, which means you'll be less likely to overeat.
Choose Your Foods Wisely
Some foods can increase heart rate and boost your metabolism, especially if you consume them on a regular basis. According to a 2003 study published in the "Journal of Nutrition," people who consume calcium-rich foods on a daily basis burn fat faster than those who don't. Other foods that boost your metabolism include protein, hot spices like capsaicin and high-fiber carbs like whole grains and fruits and vegetables. Green tea, coffee and cold water are also metabolism boosters.
References
- Women's Health Magazine: How to Increase Metabolism
- Korr.com: 7 Things to Do to Boost Your Metabolic Rate
- Redbook Magazine: 14 Ways to Speed Up Your Metabolism
- "Journal of Nutrition;" Increased Dairy Product or Calcium Intake: Is Body Weight or Composition Affected in Humans?; Susan I. Barr; January 2003
- DrLam.com: Strength Training
- Weight Loss Resources: Dieting and Metabolism
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