Advertisement

How do I increase my metabolism?

With consideration to your current physical condition and age, work your way up safely through cardiorespiratory training zones 1 and 2 and into zone 3. Challenging you zone 2-3 cardio threshold 1 to 2 times per week will increase your cardio endurance and metabolism.

Ways to increase your metabolism:

  •  Eat enough calories - Drastically reducing calories from your diet can cause your resting metabolic rate to decrease. Your body will accommodate to the lack of calories by slowing down.
  • Eat breakfast - Breakfast eaters lose more weight than those who choose to skip breakfast. Your metabolism slows while you sleep, and will not rev back up again until you eat -- breakfast jump-starts your metabolism..
  • Consume small meals throughout the day - Eating five to six smaller meals rather than three larger meals will keep your metabolism at a steady rate -- keeping you from getting too hungry causing you to overeat.
  • Get enough sleep - Lack of sleep can lower your metabolism. When you are exhausted, your body lacks the energy to do its normal day-to-day functions, which include burning calories.
  • Weight train - Weight training is one of the best ways to crank up your resting metabolic rate. A pound of muscle burns up to nine times the calories a pound of fat does.
  • Add intervals - Adding bursts of high-intensity to your workout is a great way to boost metabolism Studies have shown that people who added interval training lost twice as much weight as those who did not.

 

 

You can increase your metabolism in 4 ways:

Increase your body's 'muscle to fat ratio': The more muscles you have the higher your resting metabolism would be; because muscle tissues need more energy to live than fat tissues. Muscle tissues burn approximately 3 times more calories daily than fat tissues.

Increase the thermic effect of feeding: Normally, about 10 percent of total calories you burn in a day are spent digesting the food you eat. When you eat foods that are more complex to digest( like protein or complex carbohydrates) you burn more calories to break down the food. Thermic effects of the three major macro-nutrients are:

Protein 20% to 30%, Carbohydrates 8% and Fats 2% of calories consumed.

Increase your daily cardiovascular activities: Obviously being more active requires more energy and therefore your body burns more calories as compared to a sedentary life.

Increase consumption of super foods: Research has shown that certain foods and spices may have a roll in raising your metabolism. Some examples are high antioxidant foods like fruits and vegetables, green tea, peppers, garlic and even coffee.

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
As people age, their metabolism decreases. Dr. Oz explains in this video what vital role metabolism plays in health and wellness and how it can be increased.



Continue Learning about Metabolism and Weight Loss

The Benefits of Eating Your Food Slowly
The Benefits of Eating Your Food Slowly
Chances are, you were told as a kid to chew your food slowly so you didn't choke. Well, now there’s a new reason to chew your food. Eating fast makes ...
Read More
What causes reduced metabolism in a person who is a chronic dieter?
Troy Taylor, NASM Elite TrainerTroy Taylor, NASM Elite Trainer
The simple answer to this is that over a period of years the yo-yo effect of going on and off of die...
More Answers
Can a metabolic imbalance prevent weight loss?
Kent Holtorf, MDKent Holtorf, MD
Patients' claims that they must have a metabolic imbalance because they continue to gain weight ...
More Answers
Are There All Natural Supplements to Speed Metabolism and Weight Loss?
Are There All Natural Supplements to Speed Metabolism and Weight Loss?

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.