Your metabolism drives your calorie burn each day. The number of calories your body uses at rest is your basal metabolic rate. Different factors, including your age and dieting history, can reduce your metabolism. While you cannot control your age, you can control other aspects that affect your metabolism. Take steps to improve your metabolism. The higher your metabolism, the more food you can eat and not gain weight.
Step 1
Develop a strength-training plan to increase and preserve your muscle mass. Muscle burns more calories than other types of tissue. Strength train two to three days a week. Engage in strength-training activities that use your large muscles, such as lunges, squats and pushups. Add dumbbells, barbells and resistance bands as you get stronger.
Step 2
Eat a diet rich in protein and fiber. Eighteen to 20 percent of your daily calories should come from lean protein sources, such as egg whites, chicken and fish. Eat plenty of whole grains, as the fiber will help you stay full.
Step 3
Eat enough calories. Do not go below 1,000 a day if you are a woman or 1,200 calories a day if you are a man. Avoid fad diets that call for detoxing or fasting, as these plans reduce your metabolism.
Tips and Warnings
- Avoid strength training the same muscle groups two days in a row.
- Check with your doctor before starting a new exercise plan.
Things You'll Need
- Dumbbells
- Barbells
- Resistance bands
- Protein-rich foods
- Fiber-rich foods
Member Comments