Having a higher metabolism allows you to have more energy, absorb and transport nutrients better, and burn more calories throughout the day. When combined with regular exercise, it also helps to maintain a healthy weight by preventing the loss of muscle mass and minimizing fatigue. The following provides ways you can increase your metabolism daily.
Snack Frequently
Eat a small snack consisting of nutrient-dense foods, such as yogurt, fruits, salads, raisins and nuts, between meals. This will keep your metabolism from slowing down by supplying your body with a constant source of nutrients and energy.
Meal Portions
Consume larger portions for breakfast because your body is deprived of energy and nutrients during sleep. For lunch, eat a slightly smaller portion meal, and for dinner, eat a small meal almost equivalent to a snack. Be sure to snack between meals to keep the metabolism up.
Muscle Mass
Muscles are you body's "fat-burning" machines. They burn about 6.5 calories per pound of body weight per day. Therefore, the more muscle mass you have, the more calories you burn throughout the entire day.
Aerobic Exercise
Aerobic exercise requires a constant supply of oxygen, water and some carbohydrates to use fat as a primary source of fuel. Daily aerobics include brisk walking, hiking, swimming, dancing, cycling and jogging.
Anaerobic Exercise
Anaerobic exercises are usually high intensity and can elevate metabolism faster than lower-intensity aerobics. These include weightlifting, sprinting, jumping and throwing. Maximizing the "after-burn" of anaerobic exercise will allow your body to continue to burn calories at a much higher level than at the pre-exercise state.
Carbohydrates
Carbohydrates will provide you with a constant supply of energy. However, too little carbohydrates will slow your metabolism down. If your body does not have enough carbohydrates, your body breaks down protein from muscles and convert it to glucose. Less muscle mass decreases metabolism.
Water Intake
One of the roles of water in metabolism is to remove heat from the body. When the amount of energy contained in the body increases, water in the tissues absorbs excess heat energy. The body perspires water through pores in the skin, which evaporates on the surface. For every quart of water perspired, about 600 calories of energy is lost from the skin and surrounding tissues.
Whole Foods
Eating whole foods, such as whole-grain products, fresh lean meats, fruits and vegetables requires your body to work more to digest complex carbohydrates and protein. Refined foods, like boxed and packaged foods, contain little nutritional value and are easily digested and absorbed in the body.
Frequent Breaks
If you have a sedentary job, take an "exercise" break every 15 to 20 minutes for 3 to 5 minutes. Stretching, walking, dancing and moving in any way will wake up your brain and muscles and alleviate back and hip stiffness.
Protein Intake
Consuming some protein in every meal and snack provides your body with a constant supply of building materials to synthesize lean tissues, maintain immune system and make enzymes. According to the American Dietetic Association, you should consume 1.2 to 1.8 grams of protein per kilogram of body weight or about 15 to 20 percent of your caloric intake.
References
- "Revive Your Metabolism": John Berardi; 2006
- "Perspectives in Nutrition": Gordon Wardlaw and Margaret Kessel; 2002
- American Dietetic Association
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