Metabolism is the amount of calories your body burns to maintain itself, whether you're eating, sleeping, running or watching television. After age 30, many individuals experience a marked drop in their metabolism and tend to gain weight more easily than before. People who want to slim down sometimes say, "I have a slow metabolism" --- and they often think they're destined to remain overweight because of it. You can boost your metabolism, however --- and lose weight --- by making healthy changes to your diet and lifestyle.
Step 1
Eat breakfast every morning. People who skip breakfast tend to have a lower metabolism than those who start their day with a protein, fruit and whole-grain product, says Jillian Michaels, author of "Master Your Metabolism." Eat a sensible breakfast, such as an egg, orange and slice of whole-grain toast, or a bowl of oatmeal with low-fat milk and banana slices. Just as you got used to not eating breakfast, you can train yourself to start your day with healthy foods.
Step 2
Become physically active. Regular exercise raises metabolism, gives you more energy and enhances the quality of your sleep, according to Stephen Cherniske, author of "The Metabolic Plan." Cherniske adds that reducing your stress --- perhaps through relaxation techniques or meditation --- and increasing your physical activity can boost your anabolic metabolism by 50 to 100 percent.
Step 3
Add magnesium-rich foods to your diet, advises Ben Greenfield, author of "100 Ways to Boost Your Metabolism." Magnesium is a key metabolite that can keep you burning calories at a healthy rate. Consuming a wide array of nuts, legumes, whole grains and vegetables will help you meet your daily magnesium requirements, says the National Institutes of Health Office of Dietary Supplements. Foods especially high in magnesium include halibut, almonds, cashews, soybeans, spinach, oatmeal and peanut butter.
Step 4
Consume foods that are high in zinc, which aids in protein synthesis and formation, according to Greenfield. Low zinc levels can decrease your metabolic rate and affect your ability to exercise with speed and intensity. Good sources of zinc include oysters, beef shanks, fortified breakfast cereal, roasted chicken leg and Alaska king crab.
Step 5
Snack on fruits and vegetables, which help increase metabolism. Your body expends more energy digesting fiber-rich, low-calorie-density foods such as apples, oranges, carrots and celery than it does a typical candy bar, and fruits and vegetables are more filling than many other snack foods.
Step 6
Prepare your own food as much as possible. You'll control the ingredients, burn calories while making your meals and also be less likely to overeat. "There's nothing to decrease the metabolism like sitting in your car to go to a pizza drive-through or fast food venue, only to consume food that is much higher in calories and a damaging compound than anything you would make for yourself," says Greenfield.
Tips and Warnings
- Adding a teaspoon or two of cinnamon to your daily diet can also boost your metabolism, according to Greenfield. Ditch diet sodas. The chemicals in them can confuse your metabolism and cause your body to store more fat, Greenfield says. Lift weights to build muscle. Increased body-muscle composition can boost metabolism and help you burn fat.
References
- Kirtland Community College: What Is Metabolism and Why Is It Important?
- "100 Ways to Boost Your Metabolism"; Ben Greenfield; 2007
- National Institutes of Health Office of Dietary Supplements: Zinc
- National Institutes of Health Office of Dietary Supplements: Magnesium
- "The Metabolic Plan"; Stephen Cherniske; 2004
- "Master Your Metabolism"; Jillian Michaels; 2009
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