Metabolism is the process by which the body converts food into energy (fuel). Metabolism is also what determines how efficiently the body burns off the fuel that comes from calories. Although metabolism is influenced by some things that cannot be changed, such as heredity, age, and gender, there are ways to boost metabolism and increase calorie burn.
Build Muscle
Building muscle is one of the safest ways to increase metabolism. Muscle burns more calories than fat and studies show the more lean muscle mass one has, the more calories that are burned even at rest. Strength training by using weights or resistance bands a minimum of three times per week will increase metabolism long after a workout is over.
Get Moving
Aerobic workouts are a must for boosting metabolism since aerobic activity burns calories and those who are physically active tend to have higher metabolisms than those who are not. Current research suggests interval training, alternating short bursts of activity with lower intensity activity, burns the most calories in the shortest amount of time. Although interval training boosts metabolism and burns a lot of calories without a long workout, any type of aerobic workout will do. To maximize calorie burn from aerobics, swimming, walking, jogging, working out with a DVD, stationary cycling or some other type of cardio workout should be performed three times per week.
Eat Breakfast
After a night’s sleep, energy stores are depleted and research suggests eating breakfast can increase resting metabolism by 10 percent. To kick-start metabolism after a night of rest, eat a healthy breakfast that’s approximately 300 calories and contains a combination of complex carbohydrates, protein, and good fat.
Eat Mini-Meals
Waiting too long between meals has been shown to decrease resting metabolism to compensate for the lack of energy that comes from food. Eating small, frequent meals throughout the day burns more calories by giving the body a constant source of fuel; however, it's important to remember when eating mini-meals not to overeat. Mini-meals should be small, not full-sized.
Avoid Stress
Stress activates the release of cortisol, a hormone that slows metabolism. Avoid stress by eating a healthy diet rich in whole grains, fruits and vegetables, nuts, and healthy fats; getting enough sleep; engaging in hobbies or other pleasant activities; and exercising a few times per week.
Further Reading
To learn more ways to boost metabolism, see: Avoiding Middle-Age Weight Gain with Diet. To find out more about eating mini-meals, see: Eat More Often and Lose Weight.
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