Your metabolism determines how efficiently your body breaks down macronutrients from the food you eat and utilizes them for energy. With the exception of people with conditions such as an underactive thyroid, most people can give their metabolism a significant boost through diet and exercise. It is unnecessary to drastically reduce calories or overexert yourself exercising; you simply need to eat a nutrient-dense diet and engage in frequent aerobic and anaerobic exercise.
Aerobic Exercise
Aerobic exercise is known for burning fat and calories; it also helps increase your metabolism. Aerobic exercise is characterized by elevated heart rate and breathing in conjunction with consistent, rhythmic motions. Brisk walking, running, dancing, stair climbing and elliptical training are some of the most popular types of aerobic exercise. Aim for at least 30 minutes daily, most days a week.
Anaerobic Exercise
Anaerobic exercise, also known as resistance training, is one of the most effective methods to boost your metabolism. Once you develop lean muscle mass, you will burn more fat even when you are not working out. Anaerobic workouts must be done two or three days a week for optimum results. During each session, work your arms, shoulders, back, abs and legs. Permit at least a day of rest to allow your muscles to fully recooperate.
Diet
A diet containing mostly essential nutrients improves your body's ability to convert foods into a useful energy source. Low-fat proteins like fish, chicken and tofu, as well as fiber-rich complex carbs like beans, legumes and oat bran should be a part of your daily diet. Antioxidant-rich fruits and veggies like carrots, spinach, apples and grapes, as well as low-fat versions of dairy like milk, cheese and yogurt also might be included in the diet.
Meal Frequency
A clean diet is important but your meal consumption frequency is just as important. If you are used to eating only two or three large meals per day, try splitting them in half so that you eat five or six meals daily. The American Diabetes Association reports that small, frequent meals regulate blood sugar levels, decrease appetite and keep your metabolism elevated all day.
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