7 Things To Do To Boost Your Metabolic Rate
- Build Muscle Mass
Strength training builds lean muscle tissue, which burns more calories at work or at rest, 24 hours a day, seven days a week. The more lean muscle you have, the faster your metabolism will be. How do you start strength training? Try some push-ups, or a few squats or lunges. Use 5 lb. free weights to perform simple biceps curls or triceps pulls. Do these exercises three to four times per week, and you'll soon see a boost in your metabolism as well as an improvement in your physique.
- Do Not Skip Meals or Drastically Reduce Your Caloric
Intake If your body senses that food is in short supply, it will slow your metabolism to conserve energy. Over time, the result is that when you do eat (even if you consume the same foods as always) your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. A good strategy is to cut your caloric intake by no more than 500 calories per day and never less than 1200 calories total each day. Once you determine your goal for calorie consumption, divide those calories into 6 different small meals/snacks through out the day.
- Increase the Amount of Protein in your Diet
Most researchers agree that protein helps to stabilize the secretion of insulin into your blood stream, a process that can affect metabolism. The average person would benefit from protein intake at a minimum of 70 grams or higher each day.
- Aerobic Workout 3 Days a Week
Even though exercise doesn't affect your RMR, the extra calories you burn could add up to an additional 1-2 pounds of weight loss per month.
- Increase Movement in Daily Lifestyle
The more you move, the more you burn! You can actually make a significant addition to the number of calories you burn each day by relatively minor changes in lifestyle. This can be as simple as taking the stairs instead of the elevator; park a distance from the mall or office; window-shop with your best friend rather than sit over coffee; walk the dog instead of just let him out; do a little gardening or clean house while you talk on the phone. Making these types of changes for just 20 minutes of your day will cause you to burn an additional 100 calories per day or an additional pound per month. Making more of these changes can help you burn as much as an additional 1,000 calories per day!
- Go For an Evening Walk
Although exercising any time is good for you, evening activity may be particularly beneficial. Many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours. What that means for you: those dinner calories have less of a chance to take up permanent residence on your hips!
- Get Adequate Sleep
As funny as it sounds, sleep deprivation may make you fat and not just because you're susceptible to cases of the late-night munchies. According to researchers at the University of Chicago, women who got less than four hours of sleep per night had a slower metabolism than those who slept for a full eight hours.
What about supplements?
Diet supplements that claim to increase your metabolism have flooded the marketplace. Our advice is to beware. Stimulants (such as caffeine, ephedrine, nicotine, and others) have not been clinically proven to increase metabolic rates. It may be that they stimulate a person to simply be more active, which then burns more calories. Some of these products can be harmful and we do not recommend their use. Hot peppers (specifically jalapeno and cayenne) may increase your body's release of stress hormones such as adrenaline, and may stimulate you to burn more calories. Green tea drinkers were shown to burn an extra 70 calories per day in a recent study. Researchers believe the increase is caused by antioxidants known as catechins.