Whether your goal is losing weight, maintaining your weight or building lean mass without adding fat, having a fast metabolism can keep you lean and your waistline in check. While it is true that genetics play a role in your metabolic rate, there are several things you can do to increase your metabolism. Many of these things are lifestyle and dietary changes that will improve your overall health as well.
Change Your Eating Patterns
Penn State University recommends several changes to your dietary patterns that will help boost your metabolic rate. First, eat breakfast. When you are asleep, your metabolic rate slows because less energy is needed to support your heart rate, breathing rate and physical activity. When you eat, your metabolism starts up again to processes the food. Penn State recommends eating as soon as you can to get your metabolism going as quickly as possible. Second, eat smaller meals more often instead of larger meals less often. The more often you eat, the more active your metabolism will be. Third, avoid starvation and low-calorie diets. Following a diet under 1,200 calories will put your body in "starvation" mode, and your metabolic rate and weight loss efforts will be hindered.
Lifestyle Changes
There are several lifestyle changes you can make to increase your metabolism as well. First, exercise more. Even if you do not have a gym membership, just adding physical activity will increase your metabolism. Second, lift weights or do resistance training activities. According to Penn State University, 1 lb. of muscle burns 25 calories, while 1 lb. of fat only burns 2 calories a day. Just a little added muscle can yield significant metabolic benefits. Third, get a good night's sleep. Most adults need about 7 to 8 hours of sleep each night. Sleeping will allow you to maximize your physical and cognitive abilities.
Supplements to Consider
Although you need to consult your health-care provider first, Penn State University suggests certain supplements that may help you increase your metabolism. Vitamin B complex may help boost your metabolic rate because many of the B vitamins are needed by your body to carry out several metabolic procedures, such as using nutrients as energy. A deficiency of any of the B vitamins may decrease your metabolism. Green tea extract is another supplement that may benefit your metabolism, according to the Clayton College of Natural Health. Talk to your doctor first and do not exceed the recommended doses.
General Weight Loss Information
While modifying your dietary habit, increasing your level of physical activity and taking certain supplements can increase your metabolism, you must lower your caloric intake to lose weight. Weight loss will occur when you burn more calories than you consume. If you want to lose weight, the University of Illinois suggests lowering your caloric intake 500 to 1,000 calories. This is a safe amount for most people and will result in weight loss of 1 to 2 lbs. per week.
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