Metabolism is the rate at which your body burns calories to function. This includes voluntary movements, such as stacking wood and painting a house, and involuntary actions, such as breathing, thinking and digesting food. Having a high metabolism can be advantageous when you are trying to lose weight. Although many drugs are available to help boost metabolism, you can take a completely natural approach and be free of possible side effects.
Step 1
Consume high-quality protein. Avoid sources that are high in sodium and saturated fat, such as bacon, sausage patties, cold cuts and hot wings. Stick with low-fat, lean varieties such as turkey breasts, cottage cheese, lean beef, venison, fish and eggs.
Step 2
Drink ice cold water and avoid beverages that are high in sugar and calories. Your body burns calories as it heats cold beverages entering the body. Aim for 10 to 12 cups of ice cold water daily. Drink it with your meals to help fill your belly.
Step 3
Consume a small, balanced meal every two to three hours all day long. Not only can this help increase your metabolism, but it also can keep you feeling satisfied and keep your energy levels elevated. Eat meals that contain both protein and complex carbohydrates. A whole wheat pita with chicken breast, lettuce and tomato is a midday meal example.
Step 4
Add hot peppers to your food. They contain a substance called "capsaicin," which can help elevate metabolism. Chop up some chilies or other hot peppers and mix them in with your salads and stir fries. You can also sprinkle on crushed red pepper flakes.
Step 5
Start your day with a nutritious breakfast. This can not only get your metabolism off and running, but it can also help improve your mental capacity. Prepare a bowl of high-fiber cereal with low-fat milk or whip up a smoothie made with yogurt, fruit and protein powder.
Step 6
Do a high intensity cardio workout three times a week on nonconsecutive days. Start out with a five-minute warm-up. Increase your intensity until you are at about 80 percent of your maximum effort. Go for 30 seconds, then come down to about 50 percent maximum effort for 60 seconds. Keep going back and forth for 20 minutes and finish with a 5- minute light cool-down. Use interval training with any type of cardio, such as indoor cycling, running, swimming, rowing or cross-country skiing.
Step 7
Build muscle mass through weight training. Do exercises that will include all your major muscle groups, such as push-ups, shoulder presses, pull-ups, triceps dips, incline curls and squats. Perform 12 to 15 reps with moderate weights and do three to four sets of each exercise. Work out three times a week, alternating workout days with the aforementioned high-intensity cardio workouts.
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