How to Increase Your Metabolism

How To Increase Your Metabolism

by Stuart Ward

To begin learning how to increase your metabolism gaining a basic understanding of how the body uses energy would be beneficial. Metabolism is the process of burning the calories from the food we eat and converting it into the energy needed to perform bodily functions and for staying alive. Metabolism is measured according to your basal metabolic rate (BMR). The higher your metabolic rate, the more calories are burned for energy.

For people looking to lose weight increasing metabolism would be the ideal starting point. This can be achieved by combining an exercise program with healthy eating. However, it is important to remember muscle cells are more metabolically active than fat cells and therefore muscle will burn more calories than fat. When you start exercising and eating healthy try not to get despondent if you don’t notice any immediate weight loss. Your body will start to build more lean muscle, which will increase your metabolism, while burning more body fat. Instead of stepping on the scales try to measure and record your body mass index (BMI) on a regular basis. Or simply look in the mirror!


The first steps in learning how to increase your metabolism are understanding the importance of diet and exercise in achieving your goals. Simple activities such as walking the dog and playing with your children will all have a positive effect. Exercise, is a great way to reduce stress as well as promoting lean body mass. It is essential that you increase your lean muscle mass to achieve a higher metabolic rate.

You should aim to mix regular cardiovascular or aerobic exercise with resistance or weight training to burn body fat and develop lean muscle mass. Cardiovascular exercise will work your heart and lungs and help burn unwanted body fat. To burn even more calories try including interval training in your cardio work outs. For example when running sprint for thirty seconds then jog for thirty seconds and repeat for 20 minutes.

As well as aerobic exercise you will also need to work out with weights to develop muscle. The higher your muscle mass the higher your metabolism. After weight training your body will burn more calories while resting as your muscles recover and repair themselves. When undertaking a weight training program you will need to be careful with your diet as your body will need essential nutrients for recovery.


Foods to increase metabolism include complex carbohydrates such as high fibre cereals, fibrous carbohydrates such as fresh fruit and vegetables, protein such as tuna, salmon, skinless chicken breast, cottage cheese, mono-saturated fats such as olives and olive oil. Tea and coffee are reported to have a minor effect but spices, capsaicin (found in red chillies), and vitamin C are known to help burn fat and boost metabolism.

If you are following a vigorous exercise program you will need to increase the protein in your diet to help your muscles recover and grow. One recommended way to increase your metabolism is to eat five or six small meals a day. Eating every two to three hours will keep your energy levels high. Never skip meals, especially breakfast for this will most certainly decrease your lean body mass and therefore reduce your metabolism.

While it is true that everyone has a unique metabolic rate, you can take action to increase your metabolism. Learning how to increase your metabolism through eating proper foods and taking regular exercise will help you achieve permanent fat loss, but more importantly is the confidence and quality of life to be gained.

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