How To Boost Your Metabolism

Metabolism refers to the chemical reactions that occur in our body that produce energy to allow our bodies to survive and function everyday.

Some people have naturally faster metabolisms which is why they may find it easy to stay at a good weight or lose weight regardless of what they eat, whilst others may have naturally slower metabolisms which is why they may find it harder to stay at a good weight and tend to gain weight easily. The good news for those with slow metabolism is you can do something about it!

Increasing your metabolic rate will lead to you losing fat or maintaining a healthy weight more effectively, as well as having more energy during the day. Here are some great tips to help you boost your metabolism:

High Intensity Training

Take part in some form of high intensity training 3 or more times per week i.e weight training, sprints, interval training, plyometrics etc.

High intensity training increases metabolism post exercise for upto 12-24 hrs! This can burn another 100-200 calories extra per day according to renowned nutritionist John Berardi

There are some good high intensity home and office training programs at this hub for those that don't have access to any training equipment.

Build More Muscle

Increasing muscle mass by 5-10 pounds can increase metabolic rate by 100-200 calories extra per day according to John Berardi.

Weight Training is one of the best ways to achieve this - so sign up to your local gym and start pumping some iron! For those new or inexperienced in the world of weight training, I would strongly recommend checking out Mark Rippetoe's Starting Strength.

Eat more frequently

More frequent, small meals is better than less frequent large meals for boosting the body's metabolic rate. Eating small meals every 3 hours is a principle many successful dieters follow.

Eat High Protein and High Fibre

High protein and high fibre foods have the greatest thermogenic properties (the body burns more calories digesting high protein and high fibre foods than it does digesting low protein and low fibre foods).

Some good examples of high protein foods include:

• Lean meat, poultry and fish
  
• Eggs
• Whey Protein
• Dairy (Milk, Yogurt and Cottage Cheese)

Some good examples of high fibre foods include:

• Vegetables
  
• Fruits
  
• Beans
  
• Lentils
  
• Nuts

There is further dietary information for fat loss at this hub

Supplement with Fish Oil

Fish Oil is also an outstanding general health supplement and has a large array of benefits ranging from improving brain function, cardiovascular health, alleviating depression, reducing the likelihood of breast, colon and prostate cancer and many others.

Some studies also have shown it can increase metabolism by up to 400 calories (University of Western Otario).

Drink Green Tea, Eat Hot Peppers and Get Caffeinated

Green Tea (due to ECGC), hot peppers (due to capsaicin) and caffeine (due to it's stimulant nature) all have a slight effect on boosting metabolism.

Drink Water

Water plays an important part in many metabolic processes so drinking an adequate amount is essential - it is recommended you drink at least 2L per day of water - more if you are physically active.

Get some NEPA

Non-exercise physical activity (NEPA) is about incorporating more movement into your everyday life by making lifestyle changes such as parking further from the shosp/work/college, taking the stairs instead of the elevator, going for a walk during your lunch hour, taking active breaks during your working day (you could walk around the office or do some calisthenics like push ups, squats, lunges, chair dips etc.) - you will burn more calories, feel more energetic and improve your fitness all in one.

For further information on the topic of boosting metabolism I would strongly recommend checking out John Berardi's The Metabolism Advantage.