Metabolism refers to the process your body undergoes to turn food into energy. Your metabolic rate can affect the speed at which you gain or lose weight and the ease of maintaining your weight. Typically, a fast metabolism equals easier weight loss and a slower metabolism may result in weight gain. Many factors contribute to how fast or slow your metabolism is. These include age, gender, activity level and the foods you eat. While some factors are out of your control, you can easily alter a few of your habits to increase your metabolism for weight loss.
Step 1
Do 30 minutes of aerobic exercise, like walking, running, biking, a day. If you are having a difficult time finding a 30-minute segment of time for exercise each day, the Mayo Clinic suggests breaking up your work out into three 10-minute sessions throughout the day. You can accomplish this during breaks at work, while getting ready in the morning or just before bed.
Step 2
Eat more whole grains, lean meats, fish and spicy foods. An article published by the San Benito Consolidated Independent School District reports that each of these foods has the ability to boost your metabolism and aids in weight loss.
Step 3
Eat a healthy snack every four to five hours. While it is counterintuitive to eat more often while on a diet, that is exactly what you will want to do to keep your metabolism from becoming sluggish, according to the “Today Show” correspondent and nutritionist Joy Bauer.
Step 4
Drink a cold glass of low-fat or nonfat milk. A study conducted by the University of Tennessee illustrated that people consuming the recommended 1,200 to 1,300 milligrams (mg) of calcium a day lost almost twice as much weight as other dieters who received less daily calcium. Researchers believe it is because calcium kick-starts your metabolism.
Step 5
Lift weights to increase your overall muscle tone. Muscle is a calorie-hungry substance that helps you to burn calories even while resting. In fact, Janet Walberg-Rankin, Ph.D., of Virginia Tech, claims that gaining muscle and weight changes, up or down, are the only ways to alter your metabolism permanently, making weight training a crucial part of any weight loss plan.
Step 6
Have a cup of green tea or a coffee. Caffeine speeds many bodily functions like heart rate. The faster your heart beats, the more calories you burn; therefore, the faster you metabolize, according to the report by the San Benito Consolidated Independent School District. While the effects are not long lasting, they can help in the short-term.
Photo Credit
- nutritious sprouts image by Shirley Hirst from Fotolia.com
