Even if you have only a limited understanding of health and fitness, you have probably heard of or are familiar with the term "metabolism." You have may have come to believe that metabolism is the reason that some people can seem to eat anything they want in seemingly unlimited quantities and never gain a pound. You also may believe that others are not so lucky and are genetically cursed with a slow metabolism that they simply cannot change. While genetics certainly play a role in your metabolic rate, there are several things you can do to raise your metabolism.
Eat More Often
Eating more frequent, smaller meals will help improve your metabolism. Illinois State University recommends eating four to six times a day to maximize your metabolism. When you eat, your metabolism is activated in order to help your body process and digest the food. Penn State University explains that after three hours of not eating, your metabolism begins to slow down. Since you will be eating more frequently, your portion sizes must be smaller, or else you will dramatically increase your caloric intake. The Ohio State University recommends that males aim for meals of 400 to 600 calories while females should eat meals between 300 to 500 calories. In between meals, you should eat small snacks of 100 to 200 calories.
Eat Enough Calories
One critical mistake that dieters make is eating too few calories. While weight loss requires you to eliminate calories from your diet, eliminating too many calories will slow down your metabolism. This is counterproductive to weight loss or weight maintenance because it will become harder and harder to lose or control your weight. Penn State University notes that following a diet of fewer than 1,200 calories will likely lower your metabolism. The average person requires 2,000 calories per day, ideally consumed over four to six meals and snacks.
Exercise
Exercising is not only a good way to burn calories but it can actually increase your metabolism, according to Illinois State University. Penn State University reports that strength and resistance training is especially good for your metabolism. Adding just a few pounds of lean mass can make a significant metabolic difference. A single pound of muscle burns 25 calories, while a single pound of body fat burns just 2 calories. Even if you do not have a gym membership, simply being more active will boost your metabolic rate.
Get a Good Night's Sleep
Getting enough sleep at night can help you maximize your metabolic potential. Dr. Len Kravitz, professor of Exercise Science at New Mexico University, explains that chronic sleep restriction is a risk factor for obesity. Not getting enough sleep or not getting enough quality uninterrupted sleep can slow down your metabolic rate. Furthermore, Penn State University notes that if you are constantly tired and physically fatigued you are less likely to live an active lifestyle which will also hinder your metabolism. Most adults require 7 to 8 hours of sleep, according to Dr. Kravitz. Try to wake up and go to sleep at the same time every day.
References
- Penn State University: Boosting Your Metabolism
- University of New Mexico: Chronic Sleep Restriction is a Risk Factor for Obesity; Dr. Len Kravitz
- Net Wellness: Metabolism
- Illinois State University: Maximize Your Metabolism
- The Ohio State Medical Center: Ten Tips for Sensible Weight Control and Healthy Living
- University of New Mexico: Chronic Sleep Restriction is a Risk Factor for Obesity; Dr. Len Kravitz
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