Your body breaks down the food you eat to provide you with energy and this process is referred to as your metabolism. It is possible to increase your metabolic rate, making your body more efficient at turning the fuel you give it. This can be very useful if you’re trying to lose weight and build muscle.
10 Healthy Ways to Increase Your Metabolism
Perform cardiovascular exercise. Cardiovascular exercise not only burns the calories that flash on the screen of your treadmill, but your body will respond to the increased demand you have placed on it by becoming more efficient overall.
- Build muscle with a resistance-training program. There is a direct relationship between muscle mass and metabolism. In other words, by building your muscles you are increasing your ability to burn fat more efficiently all the time.
- Eat small meals throughout the day. By eating three meals and a couple of snacks each day, you are avoiding the peaks and valleys you would experience with the typical small-breakfast, medium-lunch, and big-dinner pattern that so many people follow. The key is to make sure each meal and snack is well balanced and is accompanied by a glass of water.
- Have an active lifestyle. The 1 hour you spend in the gym is not the only time you should be burning calories. Stay active by running errands, playing with your children or grandchildren, swapping walking for driving when possible, and gardening at the weekend.
- Get enough sleep. Just as the body needs activity, it needs rest. Not getting enough sleep drains you and will slow your metabolism.
- Eat breakfast. Skipping this “most important meal of the day” means you are starting your day in starvation mode. Your body needs some fuel to get started on the right track.
- Fidget. Tap your toes. Pace while on the phone. Air-drum with your pen and pencil. Keep the body moving and you will continue burning calories.
- Incorporate interval training into your workout. Interval training (a type of aerobic workout in which the intensity is increased and decreased in regular intervals) prevents your body from growing accustomed to a certain intensity level, instead forcing it to constantly adapt to a new workload.
- Eat a low-fat diet. Fat is far easier for your body to break down than carbohydrates or protein. By eating a low-fat diet you are asking the body to work harder – and burn more calories – as it turns your food into energy.
- Workout every day even if you have to split your workouts. Performing three 10 or 15 minute workouts each day is just as effective as one 30 or 45 minute workout. You will still reap the benefits of an increased metabolism.