Metabolism is the process through which the body converts calories into energy. Calories from food and drink combine with oxygen to form energy as the body needs it. The amount of calories the body needs for physical activity and the autonomic systems (digestion, breathing, sexual arousal, etc.) is called the basal metabolic rate, or BMR. The BMR is what people refer to when they talk about boosting the metabolism. Factors that affect BMR include body size, sex and age. The BMR accounts for about 75 percent of the body's energy needs, and can increase slightly.
Build Muscle
Larger people with more muscles require more energy and burn more calories just to live. By building muscles, you can create a need in your body for more energy and thus boost your BMR to slightly higher levels. Muscles require more blood from the circulatory system and more nutrients through the digestive system even when at rest. Add weight to your workouts to build lean muscle mass that will help to boost your resting BMR. Larger muscles require more energy to move as well. Lose fat and add poundage to your body through muscle building to burn more calories when you exercise.
Eat Frequently
The metabolism slows down when you skip meals. The body senses hunger and begins to conserve energy to prepare for any needs. Once you do eat again, the body takes a while to get back up to speed and continues to burn calories slower than usual. Eat often to boost your metabolism. Six small meals a day keeps the body's systems working to form additional energy. Researchers at Korr, a medical supply company, report that eating at least 70g of protein per day slows down the production of insulin that is used in digestion and may help to boost metabolism even more.
Exercise Late
As the body slows down at the end of the day, BMR also slows to accommodate the body's needs. Exercise for 30 minutes later in the day to boost your metabolic rate and keep it going for the evening. Aerobic exercise, like a run or a brisk walk before dinner, can boost your BMR for at least two to three hours after dinner.
Get Plenty of Sleep
While it may seem counterintuitive, getting eight hours of sleep per night can help to boost your metabolism, or at least keep it functioning at its optimal levels. Kerr researchers report that people who sleep less than four continuous hours at night tend to have slower metabolisms.
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