The metabolism, also called the basal metabolic rate (BMR), refers to the body's network of hormones and enzymes that control how quickly food is converted into energy. If you have a poor metabolism, you will burn fewer calories. As you age, you experience a natural slowdown of the metabolism. This can make it difficult for a person to lose weight. Speak to your doctor before you try to boost your metabolism to lose weight.
Step 1
Build lean muscle mass. In the long run, lean muscle can increase your basal metabolic rate. Make time for strength-training exercises using weights and resistance bands at least two to three times a week. Aerobic activities, like running, swimming and cycling, should be done three to five times a week as well. Spend 30 to 60 minutes per session exercising.
Step 2
Eat smaller meals throughout the day. Eating every four to six hours helps burn more calories than if you are consuming three large square meals per day.
Step 3
Consume foods with a low glycemic index. Foods low in sugar can boost your metabolism as well as decrease your caloric intake in order to lose weight. Some dietary examples are bran cereal, whole grain bread, carrots, green peas, cabbage, lettuce, cherries and nuts.
Step 4
Choose foods that can naturally boost your metabolism. Spicy foods, like peppers, can speed up your heart rate in order to burn more calories. Green tea and coffee are also metabolism-boosting since they contain caffeine, another ingredient that can speed up the heart rate. The body takes longer to digest protein sources, which increases your BMR. The protein should be from lean sources, like fish, chicken and turkey breast.
Tips and Warnings
- Remember to speak to your doctor if you are concerned about a slowed metabolism. The Mayo Clinic website states that hypothyroidism and Cushing's syndrome can cause a decreased BMR.
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