Although a number of factors contribute to the rate of your metabolism, such as your age and gender, its speed is not outside of your control. Your metabolism affects your energy levels, digestion, breathing, blood circulation, elimination of waste and functioning of your brain and nerves. Changes to your diet, exercise routine and lifestyle can all help you increase your metabolism. Also, making these changes will help increase your overall health and help you achieve a healthy weight.
Step 1
Increase your muscle mass by engaging in regular strength-training workouts. Because muscle burns more calories than fat, muscular people have higher metabolisms. Fit strength training into your schedule at least two to three times a week for at least 20 to 30 minutes each session. Make sure to give each muscle group at least 24 hours of rest in between workout sessions. Alternate the days you work on each muscle group if you choose to do more than three days of strength training each week. This will give your muscles the time they need to rebuild and grow.
Step 2
Eat small meals or snacks throughout the day and avoid skipping meals. Eating every two to three hours will keep your metabolism elevated. Compensate for your increase in meals by reducing the calories in your regular meals. Skipping meals slows down your metabolism because your body begins retaining calories for later use in case you don't get to eat for a while.
Step 3
Consume a healthy breakfast that is high in fiber and contains some protein. Eating breakfast helps to get your metabolism going again, increasing your calorie burn. No meals should be skipped, but breakfast is especially important because your body has been fasting throughout the night.
Step 4
Fit at least 30 minutes of physical activity into your daily routine. Physical activity will not cause a sustained increase to your metabolism, but it will speed up your metabolism while you are engaged in the workout. The longer you are physically active or the more intense the activity, the more your metabolism will speed up.
Step 5
Get eight hours of sleep every night. Lack of sleep can decrease your metabolism and it can increase your hunger throughout the day.
Step 6
Consume between 25 and 30 g of fiber each day. Fiber is slow to digest, causing your body to keep putting energy toward digestion, which will contribute to a faster metabolism.
Step 7
Get protein throughout your day. The digestion of protein requires more energy than the digestion of carbohydrates. Stick to lean proteins if you want to increase your metabolism and reduce your calorie intake. Try beans, fish, tofu, nuts and soy products.
Step 8
Add green tea to your diet. According to the University of Maryland Medical Center, some researchers believe that the polyphenols contained in green tea speed up your metabolism and increase the amount of fat your body burns. Avoid adding calories to your diet by sweetening the green tea.
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