A healthy metabolism distributes nutrients that absorb into the bloodstream for energy after you eat. You need the proper food so your body can use it for energy sources essential for vital functioning. Follow that with physical activity to burn calories to help your metabolic rate. The right foods and activities naturally boost your metabolism.
Exercise
Aerobic exercises speed up the metabolism for four to eight hours after you've finished exercising, according to ConsumerAffairs.com. Walking, cycling, swimming or aerobic dancing improve lung capacity, circulate oxygen-rich blood throughout the body and burn off calories for energy-inducing weight loss. Get at least 30 minutes of aerobic exercise a day on most days of the week to boost your metabolism. Strength training, weightlifting and resistance workouts increase lean muscle mass by burning fat to increase your metabolism. You can also achieve metabolic benefits through everyday activities, such as gardening, taking the stairs more often or housework.
Bursts of Energy
If you are just starting out after being inactive, you can break up your exercising into shorter periods. Working out in 10- to 15-minute intervals throughout the day also provides you with a faster metabolism during the day. The body stores excess calories from foods as fat. You use up stored fat from food by exercising periodically. Quick bursts of energy burn off that fat. Research at Heriot-Watt University in Edinburgh, Scotland, reveals that high-intensity, brief workouts help the body process sugars to boost metabolism, ScienceDaily reports. Researchers found that people who regularly performed quick-sprint exercises at high intensity on exercise bikes during sessions lasting 30 seconds significantly improved their metabolic rates in two weeks. Although moderate to vigorous aerobic exercising for several hours a week can improve metabolic levels, many people may benefit from short, intense exercises if they only have certain times to exercise.
Healthy Breakfast
Eating breakfast is important in jump-starting your metabolism because the body has been deprived of food during the night. The metabolism slows during sleep. The body relies on food for energy. Getting energy sources at the start of the day keeps you alert and energized throughout the afternoon and evening. Keeping your metabolism revved up prepares you for stressful periods that may occur. Your body needs the nutrients from a hearty and healthy breakfast to kick-start your energy needs. Try protein-rich yogurt and low-calorie, low-fat fruit and vegetables for breakfast. This supplies your body with healthy nutrients for a fast metabolism while avoiding the fats that can lead to fatigue during the day.
Low Fat
Although protein foods help with energy and metabolic boosting, stick to low-fat versions, such as lean meat, skinless poultry, fish and low-fat or fat-free dairy products. Reducing your fat intake from these foods provides you with protein and avoids the risk of fatigue from too much fat. Also add plenty of fruits, vegetables and whole-grain foods, including bread, pasta and rice, to your meals to avoid temptations for fatty foods. Drink plenty of water throughout the day. Water helps with digestion and speeds up your metabolism.
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