MayoClinic.com explains that metabolism is the process by which your body converts what you eat and drink into energy. Although many link, or rather blame, their metabolic rate for their weight problems, it does not have complete control. Yes, the higher your metabolism the easier it is to burn excess calories, but for some, weight loss is not the goal. Some people need to gain weight, which requires a slower metabolism. Achieving this means reversing the steps you take to increase your energy conversion process.
Step 1
Skip the most important meal of the day. The website CaloriesPerHour.com recommends never skipping a meal, especially breakfast when trying to boost your metabolism. Eating within one hour of waking jump starts your metabolic rate for the day, staving off cravings and hunger pangs as well. Wait until mid-morning or lunch to enjoy your first meal.
Step 2
Lower your caloric intake. A decrease in calories is necessary to lose weight, but dietitian Juliette Kellow, warns dropping below 1,000 calories per day slows your metabolism as your body goes into starvation mode. It is protecting the fat and muscle it has in case of a long-term food "shortage." Although in normal circumstances your doctor advises a diet low in fat and refined sugars, the same is not true if a lower metabolism is your goal. Choose refined carbohydrates such as white bread, white rice and pasta versus whole-grains or whole wheat pasta. Opt for high-fat animal products such as steaks rather than fish. You can accomplish 1,000 calories per day with these products instead of their healthier counterparts.
Step 3
Spend less time working out. MayoClinic.com stresses the importance of regular cardiovascular exercise, such as walking, biking and swimming. Strength training builds muscle, which revs your metabolism, keeping it burning long after you put the dumb bells down. Stop exercising, or significantly reduce the time you devote to it, to reduce your metabolic rate.
Step 4
Cut down on your sleep. The right amount of sleep is imperative to weight loss success. Rather than eight hours, try four. Eve Van Cauter, Ph.D., professor of medicine at the University of Chicago headed a study examining the short-term effects of acute, total sleep deprivation on the brain. The results showed chronic sleep loss, such as reducing the average eight hours to four, interferes with metabolic functions such as your body's ability to store and process carbohydrates. It also hinders the ability to secrete hormones, both of which can expedite the onset of aging, increasing the severity of conditions such as obesity, diabetes and hypertension.
Step 5
Increase your coffee intake. Drink more coffee to lower your body's energy converting process. Although some people believe caffeine aids is a metabolic booster, the opposite is true. Additionally, it will help you stay awake longer and sleep less.
Tips and Warnings
- Never attempt anything that changes the natural functioning of your body until you talk to your doctor or dietitian beforehand. You may suffer from a medical condition requiring treatment. This is especially true when reducing your caloric intake. To lose weight and keep your metabolism high, you typically require a minimum of 1,200 calories per day, although this is different for each person. Although it is feasible to reduce your calories and eat poorly, your portions will be minute.
- Sleep deprivation can pose a major health risk for some, especially those with epilepsy. If you have problems gaining weight due to a low metabolism, speak with your doctor.
References
- MayoClinic.com; Metabolism and Weight Loss: How You Burn Calories; October 2009
- CaloriesPerHour.com: Raise Your Metabolism and Burn More Calories
- WeightLossResources.co.uk; Dieting and Metabolism; Juliette Kellow
- The University of Chicago Medical Center; Lack of Sleep Alters Hormones, Metabolism, Simulates Effects of Aging; October 1999
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