Metabolism is the body's process of breaking down fuel for energy. Men generally have a higher metabolism than women, but metabolism becomes slower with age. Thousands of pills, supplements and drinks advertised on the Internet and on television claim to speed up your metabolism. The most reliable and lasting way to rev up your metabolism is to do it naturally with healthful lifestyle changes.
Exercise
Muscles are heavier than fat and require more fuel. The best way to get a sluggish metabolism back on track or to speed it up for energy, weight loss or overall health is to exercise more. Exercise can increase metabolism for up to 24 hours after you finish exercising, boosting energy and feelings of well-being. "Fitness" magazine advises pumping up your strength and resistance training routine to keep your metabolism going all day.
Eat
Breakfast is another way to keep metabolism humming, along with eating several small meals throughout the day to keep the body's energy reserves performing at peak. Keeping your caloric intake above 1,000 prevents the body from thinking there is a famine and hoarding fat and energy by slowing metabolism.
Spicy peppers, calcium, protein and fish oil also help boost metabolism. Hot peppers are loaded with capsaicin, which increases heart rate and fat burning.
Carbohydrates, fats, and proteins aid in keeping metabolism going, but proteins -- dairy and low-fat meat, for example -- take more energy to burn. These foods help build muscle to generate more energy.
Green tea puts the brain and nervous system into high gear, raising metabolism. Caffeine increases the heart rate, affecting metabolism.
Omega-3 fatty acids in fish oil supplements, salmon and other fatty fish lower leptin, a hormone that regulates appetite and energy release from fat cells, which helps speed up metabolism.
Sleep
As strange as it may sound, sleep can help boost your metabolism. Many Americans do not get enough quality hours of sleep at night, and sleep deficits cause metabolism to slow and can make you feel sluggish. People who work nights and sleep days may have trouble keeping their metabolism running properly.
The Sleep Foundation says that even a small sleep deficit can alter the metabolism-regulating hormones in the body, slowing metabolism and increasing appetite.
The Cooper Institute, a nonprofit preventive medicine research and education organization, says sleep duration is inversely related to obesity -- less sleep equals higher percentages of body fat, unless you get too much sleep. The Institute suggests seven to eight hours of sleep per night.
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