If you've ever felt envious of a friend's super-speedy metabolism that allows her to eat anything she wants while you watch every calorie, you'd probably love some effective metabolism-raising tips. The good news is, you don't need expensive pills or diet teas to speed up your metabolism. Metabolism -- or the rate at which your body burns calories to maintain your weight and biological functions -- varies among individuals. It is, in part, affected by unchangeable factors like genetics and gender, but, ultimately, can be modified by your eating and activity patterns. Try giving yours a boost.
Step 1
Perform aerobic exercise on a consistent basis. The Los Angeles County Public Health Department states that sustained bouts of aerobic exercise, done at least three times per week, is key to raising metabolism. That's because this type of exercise burns major calories, both while you're working out and for several hours afterward, as well. Choose any heart-pumping exercise you enjoy, such as running, brisk walking, bicycling, elliptical training, hiking or swimming, and do it for at least 30 minutes, three or more times per week for optimal metabolism-boosting and calorie-burning results.
Step 2
Include resistance training in your workout schedule, too. Resistance training, when you use weight machines or free weights to perform moves that build and tone your muscles, increases your body's muscle mass. According to the Johns Hopkins Weight Management Center, building muscle mass causes an increase in your metabolism, allowing you to burn more calories overall. Perform resistance training at least two times per week, targeting each major muscle group in your body, advises the National Institutes of Health.
Step 3
Eat regular, balanced meals that provide adequate calories. Skipping meals or severely restricting your food intake works against you, slowing your metabolism as your body tries to conserve energy in the face of perceived starvation. To keep your metabolism running high, it's imperative that you start each day with breakfast, eat a meal or small snack every few hours, build your diet around healthy food-group choices and consume enough calories each day that you feel energized and able to exercise, not weak and exhausted. Consult a registered dietitian if you need more detailed advice regarding what and when to eat for best results.
Tips and Warnings
- Occasionally, a slow metabolism can be caused by a thyroid abnormality. If you are concerned about this possibility, speak with your doctor to have your thyroid evaluated.
- Check with your doctor first before starting a diet or exercise program, to avoid any health complications.
Things You'll Need
- Exercise equipment
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