Although metabolism isn't the only factor that affects your weight, the rate that your body transforms calories into energy works in conjunction with eating and exercise habits to determine your ability to shed pounds. Factors such as your body type, age and sex affect your basal metabolic rate. If you're working to lose weight, consider additional techniques to boost your BMR to improve your results.
Perform Strength Training
Strength training can increase metabolism because lean muscle mass burns more calories than fat. In an article for the State University of New York at New Paltz's Wellness and Recreation website, personal training director Tim Davis states that lifting weights can increase metabolism by approximately 15 percent and recommends completing at least three 45- to 50-minute strength-training workouts each week. Your metabolism returns to its normal rate immediately after a cardio workout, so it's best to focus on strength training that allows your body to continue to burn fat after the exercise session.
Eat Regular Meals
Although it may seem like skipping meals can increase weight loss, eliminating meals will actually slow your metabolic rate since your body will try to stop burning fat if it thinks you're beginning to starve. Eating breakfast, for example, will jumpstart your metabolism for the day as your body's digestive system burns the calories. You shouldn't go more than six waking hours without having a healthy meal or snack and that you should listen to your body's hunger cues -- such as headaches, dizziness or stomach contractions -- to tell you when to eat.
Seek Help
When your efforts to boost metabolism, eat a healthy diet and participate in physical activities don't seem to have an affect on your weight loss, consult your doctor about possible causes. Your physician may be able to uncover a medical issue, such as an underactive thyroid or Cushing's syndrome, that can lead to a slowed metabolic rate and weight gain.
Drink Green Tea
Drinking green tea may increase your metabolism. The University of Maryland Medical Center notes that green tea extract contains chemicals called polyphenols that may increase metabolism and help your body burn fat. Because results of drinking green tea to boost metabolism are mixed, don't depend on this as your sole method of increasing BMR or losing weight. The green tea extract may also boost your metabolic rate because it contains caffeine, so the university points out that you should limit your consumption of green tea if you have heart problems, experience anxiety or have a sensitivity to caffeine.
References
- MayoClinic.com: Metabolism and Weight Loss, How You Burn Calories
- Ohio State University Extension: Boost Metabolism and Activity -- Shed Pounds!
- University of Maryland Medical Center: Obesity
- State University of New York at New Paltz: Fit Tips
- Princeton University Health Services: Nutrition, Eating Healthy
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