Your metabolism is the rate at which your body can break down fats, proteins and carbohydrates and use them as an energy source. In rare cases, you might have an underactive thyroid that keeps your metabolism sluggish and that cannot be stimulated without medication. However, most people can naturally boost their metabolism with diet and exercise.
Aerobic Exercise
Aerobic exercise not only helps you shed extra fat and burn calories, but also boosts your metabolism by increasing the flow of oxygen to working muscles. It is mostly characterized by consistent, rhythmic motions that increase blood your circulation and elevate your heart rate. Brisk walking, jogging, cycling and swimming are some of the most common forms of aerobic exercise.
Anaerobic Exercise
Anaerobic exercise, better known as strength training, is one of the best mechanisms to increase resting metabolic rate. Lean muscle burns calories more efficiently than fat, so the more you have, the more fat you burn. Anaerobic exercise should be done two or three days a week to increase your metabolism. Work all your major muscle groups, including arms, chest, shoulders, back, abs and legs. Allow a minimum of one day of rest between anaerobic sessions.
Small Meals
Eat small meals from breakfast through dinnertime daily. Meal frequency plays a crucial role in boosting your metabolism because it slows down if you skip meals. When you fast, your body conserves energy by hoarding calories in case of future energy needs. However, eating several small meals a day helps regulate blood glucose levels, suppresses appetite and keeps your metabolism high all day.
Healthy Diet
A diet that includes essential vitamins and minerals can help boost metabolism. Nutrient-dense foods help your body convert foods into an efficient energy source. Lean proteins, such as fish and chicken, plus fiber-rich complex carbs such as beans, legumes and whole-grain bread, should be included. Fruits and vegetables also provide a rich source of fiber and antioxidants. You can also include low-fat versions of dairy products, such as milk, cheese and yogurt, for solid sources of calcium and vitamin D.
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