Your metabolism refers to the grouping of chemical reactions that controls how quickly your body converts food to energy. The higher your basal metabolic rate (or BMR) is, the more calories you burn. Making a few small changes in your diet and exercise routine can quickly raise your metabolism to optimize weight loss. However, even if you boost your metabolism, you still monitor your diet to lose weight.
Step 1
Stop very low calorie diets. Following a diet that is less than 1,000 calories can slow down your metabolic rate. Improve your BMR by following a reduced-calorie diet that has you eating at least 1,200 to 1,500 calories per day.
Step 2
Eat breakfast. Skipping breakfast can hurt your metabolism and cause you to eat more calories later in the day. Choose healthy and low-calorie meal options, like whole-grain cereal with low fat milk, a fruit salad, or whole wheat bagel with light cream cheese.
Step 3
Control stress. To give your metabolism a quick boost, get the stress in your life under control. Perform stress busting activities, like yoga and meditation and aim to get plenty of rest at night, at least eight hours of shut eye.
Step 4
Include 30 minutes of cardio exercise into your daily routine. Mix the activities up to give your metabolism a boost. Add a few short bursts of aerobic exercise into the activity to increase your BMR. Activities to consider include swimming, running, cycling, jogging and stair climbing.
Step 5
Lift weights. Weight training can help your body burn more calories than aerobic exercise alone. Try to work in at least an hour of resistance exercises per week to increase your metabolism quickly. Work both the upper- and lower-body muscles with resistance bands or resistance exercise machines, like chest presses and pull-down bars. Allow a day to rest between lifting sessions.
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