Your metabolism converts the foods and beverages you consume into a source of energy. It also determines how efficiently these energy sources are utilized. The primary factors that determine this include your age, physical activity level, genetics and body size. While some have a rapid metabolism, others may have to make minor tweaks in their lifestyle to boost metabolic rate. Changes like increasing your aerobic and resistance-training regimen and altering your diet can help strengthen your metabolism.
Step 1
Eat breakfast every morning. This often-skipped meal can help jump-start your metabolism for the day. After sleeping, your metabolism has slowed down and your cells must be replenished with nutrients to work at optimum capacity. You don't have to eat a large meal. A hard-boiled egg and piece of fruit or toast with peanut butter will suffice.
Step 2
Split up your meals so you are eating all day long. If you go too long without eating, your body may hoard calories and store fat in anticipation of future energy needs. Eating small meals every two to three hours keeps your metabolism revved up and stabilizes blood-sugar levels.
Step 3
Add at least two resistance-training regimens to your weekly workout program. Muscles burn more calories than fat while at rest, so the more lean muscle mass you have, the more efficiently you burn fat.
Step 4
Incorporate interval training into your aerobic regimen. Take your favorite aerobic activity, such as running, walking, jumping rope, stair climbing or swimming, and alternate the intensity. For example, sprint and walk over two-minute periods or swim three laps, then rest one minute. Do this for 30 minutes per session. It creates an afterburn effect that burns calories for hours after your workout.
Step 5
Sleep at least seven to eight hours a night. If you are tired, you are more likely to overeat and have less energy for exercise. The side effects can cause a sluggish metabolism and extra weight gain.
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