Metabolism dictates how fast your body processes the foods you eat and how fast they convert into energy. It also determines how fast you burn calories. Heredity dictates much of your metabolism. Some people simply have a slower metabolism than others. Age is also a factor you can't control; metabolism slows down as you get older. While there's much you can do to improve your metabolism, don't expect magic changes.
Exercise
According to licensed practical nurse Laurie Hedlund, writing for Consumer Affairs website, aerobic exercise will not only increase your metabolism while working out. Even after you stop exercising, your metabolism will still stay revved up for up to eight hours. Any aerobic exercise will help your metabolism, so choose what you enjoy and can do for longer periods. Swimming, jogging, hiking or playing soccer are all fine choices.
Food
People have long used spices to boost metabolism. Because hot foods "heat up" your body, they cause your metabolism to work harder and more effectively. Red chili peppers in particular are effective, but ginger and other hot spices will also help. A 2006 article in the "New York Times" points out that the increase is minor -- about 8 percent -- but it's better than nothing. Protein is harder to digest than other foods, so it naturally increases your metabolism and speeds up your body. Try to add a small amount of protein to each meal you eat. Anything from a handful of nuts to a piece of low-fat cheese to grilled chicken are good choices.
Muscles
Muscles burn more calories than fat, even at rest. This is because it takes more energy to sustain your muscle than your fat. This speeds up your metabolism and helps you burn more calories. The real benefits are during exercise, however. Because it takes more energy to use muscle than to use fat, you will burn more calories during exercise if you have lots of muscle. Working out with weights two to three times a week can help you increase your muscle mass after just a few weeks.
Habits
Aside from eating certain foods, you can also raise your metabolism by eating more. If you cut down your calorie intake too much, your metabolism will slow in response. This is a natural defense mechanism. By slowing, your body is preserving calories in case there's no food available in the near future. Instead of dieting, eat several small meals a day. This forces your metabolism to work harder. Another thing that will raise your metabolism is a good bed. Sleeping soundly and comfortably through the night will help your body rest. Lack of sleep, on the other hand, will slow your metabolism.
References
- Consumer Affairs; Speed Up Your Metabolism; Laurie Hedlund, L.P.N.; 2011
- Korr: Seven Things To Do To Boost Your Metabolic Rate
- Global Healing Center; Natural Tips For Boosting Your Metabolism; Dr. Edward Group; December 2008
- Share Care: How Does Building Muscle Help me Lose Fat and Stay Slim?
- "The New York Times"; The Claim: Spicy Foods Increase Metabolism; Anahad O'Connor; November 2006
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