The metabolism, or the rate by which the body burns calories, slows as you get older, mainly because of the loss of metabolically active muscle mass as well as the decrease in the amount of physical activity. Research suggests that there are several ways to stoke the metabolism and increase weight loss.
Perform Resistance Training
Preserving muscle mass, especially when dieting, can increase the metabolism and enhance fat loss. Researchers from West Virginia University examined the impact of resistance training versus aerobic training on the loss of lean body weight and a decrease in resting metabolic rate in subjects following a very low calorie diet. In the report, which was published in the April 1999 issue of the "Journal of the American College of Nutrition," lead author Randy Bryner and colleagues observed that subjects following a low-calorie diet with resistance training preserved their lean body weight and prevented a decrease in resting metabolic rate compared to those adhering to the same diet with aerobic training.
Perform Cardio After Weights
Scientists from the University of Tokyo in Japan studied the effects of prior resistance training exercise on fat metabolism during subsequent cardio. At the end of the study, which was reported in the February 2007 issue of the journal "Medicine and Science in Sports and Exercise," lead investigator Kazushige Goto and researchers discovered that prior resistance exercise increased the availability of fat as fuel during subsequent cardio. Researchers stated that weight training increases the output of growth hormone, which enhances fat burning during cardio. To increase your metabolism, perform cardio after weight training.
Increase Protein Intake
Increasing your protein intake might boost the metabolism, according to a study conducted by lead author Douglas Paddon Jones and colleagues from Duke University Medical Center. Scientists performed a review of clinical studies regarding the relationship between protein consumption and weight management. They concluded that higher protein diets induce thermogenesis, or the conversion of energy into heat inside cells. This in turns raises calorie burning and metabolism. In addition, protein preserves muscle mass, which helps retain and build muscle mass, the May 2008 issue of the "American Journal of Clinical Nutrition" reports. Protein-rich sources include beef, chicken, fish, eggs and cottage cheese.
Drink Water
Drinking a sufficient amount of water each day might increase the metabolism. Michael Boschmann led a team of researchers who discovered that drinking 1/2L of water a day increased the metabolic rate by 30 percent. Scientists reported their findings in the August 2003 issue of the "Journal of Clinical Endocrinology and Metabolism."
References
- PubMed: Effects of Resistance Vs. Aerobic Training Combined with an 800-calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate
- PubMed: Effects of Resistance Exercise on Lipolysis During Subsequent Submaximal Exercise
- American Journal of Clinical Nutrition: Protein, Weight Management and Satiety
- Journal of Clinical Endocrinology and Metabolism: Water-Induced Thermogenesis
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