Program To Increase Your Metabolism

A sluggish metabolism isn't the main cause of weight gain --- that's down to eating more calories than you burn off. However, if your metabolism is slow it can make it more difficult for you to lose weight and keep it off. Several factors can affect your metabolism, such as aging, loss of muscle mass or illness, such as thyroid problems. If you're worried about your metabolism, include a few strategies to boost it into your weight-loss program.

Definition

Metabolism is the process that converts food and drinks you consume into energy, which is referred to as catabolism. It's also involved in anabolism, or synthesizing compounds that cells need. The energy your body produces during metabolism is necessary for exercising, as well as a variety of bodily functions including breathing, sleeping, eating and blood circulation. The calories or energy your body uses during these basic functions is called the basal metabolic rate.

Build Muscle

Strength training is an effective way to increase your basal metabolic rate and metabolism after a workout. Muscle burns more calories than body fat, but you're likely to lose muscle mass if you have a sedentary lifestyle and as you get older. Weight train at least twice a week and focus on all your major muscle groups --- abdomen, back, chest, hips, legs and shoulders. During your weight-training session, do two or three sets of eight to 12 repetitions for each exercise.

Aerobic Exercise

While aerobic exercise is not as effective at boosting your metabolism as weight training, it's still an essential part of a metabolism-boosting program. Along with flexibility training, aerobic and muscle-building exercises rev up your metabolism so you burn energy at a higher rate compared to when you don't exercise and they also help to suppress your appetite. If you're not currently doing aerobic exercises regularly, aim to do at least 30 minutes at a moderate pace five days a week. If you're already exercising and want to get an even bigger metabolism boost, increase your exercise program to 60 minutes five days a week.

Eat Regular Meals

Skipping meals can slow your metabolism. For instance, if you starve yourself for 12 hours, your metabolic rate slumps by 40 percent. Instead of continuing to burn calories at a healthy rate, your body starts to conserve energy or calories to cope with the drop in fuel. Avoid diets that severely restrict food. A better option is to eat five or six mini-meals throughout the day that meet the recommended amount of calories you should consume. In general, women should consume no fewer than 1,200 calories per day on a diet, and men should consume no fewer than 1,500. However, your doctor or a nutritionist can help you to determine a more specific amount of calories to consume based on your weight, sex and activity level.