Metabolism is the chemical process through which our bodies convert food into the energy necessary to perform daily tasks, such as breathing, sleeping and walking. Metabolism is an important factor for successful weight loss. If you can increase your metabolism, you will have an easier time shedding pounds and losing more weight. Your basal metabolic rate determines how quickly you burn calories. Several things can influence the BMR, including body composition and physical activity. The more muscle mass you have, the more efficient your metabolism will be. There are several ways to boost your metabolism.
Step 1
Eat at least 1,200 to 1,500 calories each day. Not eating enough actually slows your metabolism. The lack of adequate calories makes your body consume lean muscle along with fat, which lowers your basal metabolic rate. Besides being unsafe, a caloric intake of 400 to 800 calories per day will slow your metabolic rate by up to 20 percent. Don't skip breakfast or eat too little in the morning. Your morning meal revs up your metabolism for the day.
Step 2
Drink water frequently. You can increase your metabolic rate up to 30 percent shortly after drinking 17 ounces of water. Water also flushes toxins and can suppress your appetite. The Mayo Clinic recommends at least eight 8-oz. glasses each day.
Step 3
Exercise strenuously. Cardio workouts are important for your heart but won't do much to raise your metabolism. More difficult exercise like strength-training can boost your metabolism by up to 10 percent. Strength training for just 20 minutes twice a week can increase your muscle mass and speed up metabolism.
Step 4
Incorporate interval training into your workout routine. Interval training involves alternating high-intensity exercise with lower intensity activities in the same workout. For example, you might run as fast as you can for a couple of minutes, speed walk for a few minutes and then run again, repeating throughout your workout. A study conducted by the University of Guelph in Ontario discovered that women who incorporated interval training into their cycling routine burned 36 percent more fat. The higher intensity portion works more of your muscle fibers and increases your metabolism's calorie-burning capability.
Step 5
Switch to coconut oil for cooking, or use it as a supplement. Coconut oil contains medium-chain triglycerides (MCTs) that are easier for your body to use. Coconut oil boosts your metabolism by increasing thermogenesis, or the production of body heat, which burns more calories. It also stimulates your body to consume long-chain triglycerides found in other fats that are stored in your body's fat reserves. The less body fat you carry, the higher your metabolism will be.
Tips and Warnings
- A breakfast rich in protein and fiber can also keep you from consuming up to 200 additional calories later in the day.
References
- Good Housekeeping: Boost Metabolism and Prevent Middle-Age Weight Gain
- Fitness Tips for Life: 10 Foods to raise your metabolism
- Mayo Clinic: Water: How much should you drink every day?
- Holistic Online: Coconut Oil/Medium Chain Triglycerides and Long Chain Triglycerides
- Kids Health: Metabolism
- Mayo Clinic: Interval Training: Can it boost your calorie-burning power?
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