Ways to Boost Your Metabolism

Your metabolic rate is the number of calories your body burns in a day. It’s determined by your gender, your age, the proportion of muscle you have compared to body fat, and the amount of activity you perform during the course of your day.

If you absorb more energy than can be consumed by your body’s metabolic rate, you’ll gain weight. Thus, the trick to achieving your healthy weight is to balance the number of calories you eat with the energy needs of your body. To help boost your metabolism, here are some things you can do every day:

1. Add aerobic exercise.
Exercise is obviously the easiest and most effective way to increase your metabolism. While the actual number of calories you burn while performing exercise may be small, it’s important to realize that exercise steps up your metabolism for several hours after you’ve finished.

If, for example, you exercise for an hour every morning, your metabolism will be at an elevated level for six or more hours. However, if you divide that exercise into 30 minutes in the morning and 30 minutes at night, you'll elevate your metabolism once in the morning for six hours or more, then once again at night for another six hours or more. In other words, by performing half of your daily exercise in the morning and half in the evening, you can reap the benefits of increased metabolism following a workout – without actually working out more.

2. Build muscle.
Muscle requires energy. The more muscle you have, the more calories you burn every hour of the day – even at rest. Incorporating resistance training exercises into your routine is the most effective way to increase muscle mass – and also ultimately reduces your risk of developing osteoporosis.

3. Don't starve.
Severe calorie restriction signals your body that you are in “starvation mode,” and will slow down your metabolism. These types of diets can also be very harmful to your health, since they often result in deficiencies of many essential nutrients. What’s considered to be “severe calorie restriction” varies from person to person, depending on their own metabolic rate; it’s best to consult with a wellness expert to determine the zone where you can safely lose weight (if needed) but still avoid any nutritional deficits. Also, remember to eat small, frequent meals – once every three hours, even when you don’t really feel hungry. This keeps your blood sugar stable, provides a steady source of energy, and keeps your metabolism up since your body has to work hard to break down and assimilate the foods you eat.

4. Eat breakfast.
Yes, breakfast really is the "most important meal of the day." Make breakfast a priority. During sleep, the metabolic rate normally slows; in the morning, your body has been essentially “fasting” overnight and the body is in “starvation mode.” Eating a healthy breakfast actually helps to increase your metabolic rate. Many studies show that people who regularly eat a healthy breakfast within one to two hours of waking are more likely to control their weight.

5. Eat some protein at every meal.
The breakdown of all food takes energy, so no matter what you eat you will slightly boost your metabolism after a meal. However, protein does give your body a bigger metabolic boost than eating carbohydrates, because the body has to work harder to break down and assimilate protein. Protein is also required to repair muscle damage that results from heavy training. But keep in mind that more isn’t better when it comes to protein; excess protein can cause kidney damage. The recommended daily allowance is 0.8 grams of good quality protein per kilogram of body weight per day; so, for example, a 125-pound person should consume around 45 grams of protein per day.

6. Drink water.
The energy process of metabolism requires water to work effectively. The Institute of Medicine recommends that you drink at least nine to thirteen 8-ounce glasses of water throughout the day; this will help your body’s systems work more efficiently. Cold or cool water may also give your metabolism a very small boost because of the extra energy required to heat the body.

7. Avoid high-glycemic-index foods.
The “rush” that you get when you consume foods or beverages with a high glycemic index actually has a negative effect on your metabolism. Simple sugars need almost no digesting and enter the bloodstream almost immediately, causing a rapid rise in blood sugar; as a result, you throw your metabolic switch into “fat storage mode.” Proteins and foods with a low glycemic index, on the other hand, require are broken down gradually and help maintain a higher metabolism.

Following the health tips above will help you maximize your metabolism and reach your weight goals most efficiently. A metabolism that doesn’t respond to these simple techniques may suggest a problem with thyroid function, diabetes or pre-diabetes, or other conditions. Don’t be alarmed, though. Talk to your physician; easy screening tests are available to identify these conditions.