Boost your metabolism to burn more calories, lose weight and have more energy. To improve your metabolism, you will need to do more exercise and alter what you eat. Increase your body's metabolism by building more muscle tone. Replace excess fat in your body with muscle tone. Exercising even a little more than usual can speed up your metabolism. Make the right food choices to rev up your metabolism. Cut back on foods that slow down your metabolism.
Step 1
Build more muscle by weight training. Muscle tissue in your body uses more calories than fat tissue.
Step 2
Do cardio workouts four to five times a week. Cardio activity burns fat that covers muscle. Aerobic workouts speed up your metabolism during workouts and for four to eight hours after you stop exercising.
Step 3
Eat enough calories to keep your metabolism revved up. Going on a starvation diet slows down your metabolism. Your body will begin to store fat if it does not get enough calories. If you skip meals, your body compensates by slowing the metabolism.
Step 4
Eat every four to five hours instead of eating three large meals. This will keep your metabolism in motion and help you avoid blood-sugar spikes. It will also curb your desire to overeat.
Step 5
Drink plenty of water--at least six cups a day. Water helps detox your body and boost your metabolism up to 30 percent. A report in the "Journal of Clinical Endocrinology and Metabolism" says ice-cold water boosts your metabolism more.
Step 6
Add protein to every meal. Lean proteins help you build muscle. Good examples of protein-rich foods include low-fat milk or yogurt, almonds, salmon, eggs, tofu and beans.
Step 7
Eat breakfast to get your metabolism going for the day and keep your energy level high. Your body has not had any food overnight, and this slows your metabolism. Get it going by eating a healthy breakfast.
Step 8
Increase the fiber in your diet. One of the best sources is from oatmeal. It makes you feel full longer and slows the release of glucose. Eat the recommended three servings each of fruit and vegetables a day. Add berries to your diet--the high-fiber content will help speed your metabolism.
Tips and Warnings
- Avoid foods that spike your blood sugar levels and slow your metabolism, such as starchy or high-sugar foods. Excess of these foods turns to fat. Don't skimp on sleep, you need the rest period to burn calories. Get seven to eight hours of sleep a night. Avoid alcohol, it will slow your metabolism.
Things You'll Need
- Weights
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