If you have a busy schedule or a demanding job, finding time to exercise might seem almost impossible. While exercise does work wonders for your metabolic rate, it's not completely necessary. According to the American College of Sports Medicine, a few ways to help increase your metabolism include eating more frequently, getting plenty of rest and simply staying more active.
Eat Frequently
By eating smaller meals more often, your body constantly is digesting and processing food. According to the National Strength and Conditioning Association, the more you digest, the higher your metabolism stays throughout the day. This means more fat loss and more energy. Try to avoid high-calorie foods with large amounts of sugar and saturated fat.
Drink Cold Water
The average healthy body temperature is around 98.6 degrees F. This means that when you drink or eat anything hotter or colder, your body has to even out its temperature so it can be processed. Simply drinking cold water can boost your metabolism by making your body spend more calories to raise the temperature. Although drinking one glass of cold water isn't going to make a huge difference, over time the added energy expenditure from heating the cold water you drink can really add up.
Get Enough Sleep
According to the American College of Sports Medicine, when you don't get enough rest your muscles and other tissues don't have time to repair from the day's damages. Not only can you lose muscle mass but also your metabolism begins to slow down to try to catch up with repairs. This can leave you feeling tired and fatigued. Try getting at least eight hours of sleep per night to ensure that your body has enough time to recover and prevent you from falling behind on rest.
Stay Active
Most people don't realize that exercise doesn't always require dumbbells and a gym. One thing you should avoid is sitting for prolonged periods, as this can slow down your metabolism. Simply staying active around the house or at work can help boost your metabolism considerably. If you stay at home often, you can do yard work or plant a garden. According to the American Council on Exercise, working in a yard can boost your metabolism and burn up to 300 calories per hour.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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