Your metabolism determines how many calories you burn each day at rest. The higher the metabolism, the better for most people because metabolism helps maintain a healthy weight. However, a person's metabolism drops by about 5 percent each decade as he ages, according to Good Housekeeping. While there are no miracle cures for boosting your metabolism, taking steps to boost it can ensure good health for years to come.
Eat Small Meals More Often
Your metabolism is much like a furnace that needs to be constantly fueled to stay running. For this reason, it's best to keep your blood sugar levels constant, which can be accomplished by eating small meals throughout the day compared to three larger meals each day. When constructing these small meals, try to incorporate a lean protein source with a fruit, vegetable and/or whole-grain carbohydrate source. An example includes eating a whole-grain English muffin with peanut butter and one cup of berries.
Eating more often makes the practice of portion control more important. This means knowing what a serving of carbohydrates or fruit should be in order to ensure you consume the right balance and amount of calories each day. You may find it useful to utilize a food scale as you work to implement this step to help you better assess the right serving sizes for you.
Boost Muscle Mass through Weight-Bearing Exercises
Muscle tissue burns more calories than fat--an estimated 10 to 32 extra calories burned per day, according to CNN.com. Because these can add up over time to equal improved weight loss, performing weight-bearing exercises can equal improved metabolism. These exercises can include those that use a person's own weight to build muscle, such as push-ups, lunges, squats or triceps dips. Lifting weights also will help to boost muscle, such as free weight exercises including bicep curls, shoulder presses and deadlifts.
Do Cardio Regularly
In addition to performing weight-bearing exercises, it's important to do cardio exercise five to six times per week, performing activities such as running, working out on an elliptical machine, taking an exercise class, working out to an exercise DVD, bicycling or even walking around your neighborhood. Exercising boosts your metabolism by increasing the energy your body requires to function, which in turn raises your metabolism. However, this effect is only temporary, which is why it's important to engage in regular exercise.
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