Boosting Metabolism

Every person has a different metabolic rate. Some people have a super charged metabolism and seem to be able to eat and eat without putting on weight. Other people have a naturally slow metabolism and therefore have to be a lot more careful with what they eat. However, as I have mentioned your metabolic rate declines with age. Even if you do not need to watch what you eat at the moment there will come a time when your metabolic rate slows and you will need to take action to avoid piling on the pounds. So what can be done to compensate? There are a number of options available to you...

- Do more cardiovascular exercise.
- Increase the amount of lean muscle you have.
- Eat smaller portions more frequently.
- Eat the right kinds of food.

Below I will be discussing a number of tips in more detail which will help you boost your metabolic rate.

Exercise is one effective solution for improving your metabolic rate. But how does it do this?

1) EXERCISE BURNS CALORIES:- This does sound rather straightforward but it is one of the reasons that exercise boosts your metabolic rate. The more you exercise, the more calories you will burn.

2) LEAN MUSCLE BURNS CALORIES:- Your body requires more calories to maintain lean muscle than it does to maintain fat. The difference is not huge but by increasing the amount of lean muscle you have you will increase the daily amount of calories that your body burns.

By doing a combination of cardio and weight training you can maximise the metabolism boosting effect of exercise by attacking the calories on two fronts. The cardio will burn more calories immediately whilst the increased muscle mass you gain from weight training will increase the number of calories that you burn overall.

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Eating smaller meals more frequently is another fantastic way to raise your metabolic rate. If your body is getting food more often then your metabolism and digestive system are working more frequently. Both these functions use calories whilst they are in operation so you will burn more calories by eating extra meals.

However, you still need to be consuming the same number of calories each day. Otherwise the calories you burn from eating more meals will be offset by the additional calories that you are eating.

So how do you approach eating smaller meals more frequently? Planning and preparation are key. Without a proper plan you are likely to get complacent and end up skipping meals or eating meals that are too large. Your plan should include details of how many calories you will be eating each day, how many meals you will be eating each day (5-6 is generally a good number), how many calories are contained in each meal, when you will be eating these meals and of course what you will be eating for each meal.

Planning does not have to be the long, boring process that you expect it to be. A few minutes each day is generally all that is required, especially if your diet is relatively healthy. In most cases making a few modifications to your existing meals is all that you have to do. For example, let's say you currently eat two slices of toast and cereal for breakfast, a sandwich for lunch and a pasta dish for dinner. You could change this so that you have cereal at 7pm, a couple of slices of toast at 10pm, a small sandwich at 1pm, some fruit at 4pm and then a smaller portion of the pasta dish at 6pm.

Whilst it is not always practical to eat 5 or 6 meals per day, adequate planning and preparation should make it possible. If you are not allowed to eat in the workplace just prepare all the meals that you will need to eat at work in advance then eat one on your morning break, one on your regular lunch break and one on your afternoon break. Likewise, if you go on a day out have all your meals prepared in advance.

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Super foods are highly beneficial to your health. They give you energy, improve your mood and also provide protection against a number of diseases such as cancer, diabetes and strokes. Furthermore, they can help increase your metabolic rate. There are many super foods out there. In the list below I provide a small sample...

- Beans.
- Blueberries.
- Celery.
- Grapefruit.
- Oranges.
- Pumpkin.
- Salmon.
- Tomatoes.
- Walnuts.
- Yoghurt.

When incorporating super foods into your diet it is important to realise that they do not have magical fat burning properties. If you switch to a diet consisting entirely of super foods you will not realise many benefits. In fact, such a diet could even be harmful to your health.

Instead you must incorporate these super foods as part of a well planned, balanced diet. For example, perhaps you could add some blueberries to your morning bowl of cereal or try having grapefruit for breakfast twice a week. Maybe you could add a bit of celery to your sandwiches. If you effectively supplement your existing diet with super foods you can easily give your metabolism a much needed boost.

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According to Weight Loss Resources eating spicy foods can boost your metabolism for up to three hours after consumption. This is because spices increase your body's temperature and also have thermogenic properties (they stimulate the body's fat burning process). Below is a list of spicy foods which can help you burn fat and calories temporarily...

1)BUFFALO WINGS:- When eating buffalo wings go for the lower calorie baked option.

2)THAI FOODS:- Thai Foods are a great option because they are not only spicy but generally healthy too.

3)INDIAN FOODS:- Indian foods are another great option because you can moderate how spicy the food is by choosing from a range of dishes.

4)MEXICAN FOODS:- When eating mexican foods make sure that you check the fat contents and avoid heavily fried ingredients.

5)PEPPERS:- Peppers are great because they are so versatile and can be used to spice up any meal.

Spicy foods are another effective way for you to raise your metabolic rate. However, it is important that you eat them as part of a balanced diet. Overdosing on spicy foods can damage your digestive system.

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Although drinking more water does not actually boost your metabolic rate it does help make sure that your body and your metabolism are functioning properly. WIthout proper hydration your body goes into water retention mode meaning that burning calories and fat becomes a secondary priority. Therefore, to ensure your metabolism is working at a maximum rate you need to be drinking enough water and stay fully hydrated. So how can you make sure that you consume more water? Below are a few suggestions...

1) CARRY A WATER BOTTLE WITH YOU:- In today's modern world there are plenty of places where you can access drinking water. Most workplaces have a water cooler and most shopping malls have multiple water fountains. Just keep a plastic bottle with you, top it up regularly and you will stay fully hydrated.

2) MIX IT UP:- Plain water can get boring. So why not try alternatives such as fruit juices and green tea? You could even try the water varieties that contain a hint of fruit. This will prevent you from getting sick of plain water.

3) LIMIT CAFFEINE:- You do not need to completely eliminate caffeine from your diet. However, excessive caffeine can make it difficult to stay hydrated because it is a diuretic so make sure you limit your daily caffeine consumption.

4) MAKE SURE YOU DRINK AFTER EXERCISING:- After a gruelling workout your body will be crying out for water. Therefore, make sure you are drinking adequate amounts of fluid whilst exercising and have a little extra after you finish your workout.

Staying fully hydrated is one of the most overlooked aspects of losing weight. Make sure you don't ignore this vital tool and keep yourself topped up with water at all times.

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A number of studies suggest that protein can boost your metabolism and this particular article highlights that eating proteins gives your metabolism a greater boost than eating fats or carbohydrates. The reason for this is your body uses more energy when processing high quality proteins. Increasing your protein intake could therefore be an effective way of raising your metabolic rate. Below are a number of ideas to help boost your metabolism with extra protein...

1) MAKE SURE YOUR MEATS ARE LEAN:- Meat is a fantastic source of protein and eating more meat can really help increase your metabolic rate. However, make sure that your meats are lean. Otherwise the calories you burn by processing this extra protein will be totally offset by increased fat and calories in the meat. Try to avoid fried meats and instead go for baked or grilled options. Also try to avoid cuts of meat that look excessively fatty.

2) DON'T NEGLECT OTHER PARTS OF YOUR DIET:- Although I recommend increasing your protein consumption to boost your metabolism make sure you do not ignore the other components of your diet. Carbohydrates are essential if you want to keep your metabolism high. You can get these from fruits, vegetables and wholegrain breads & cereals. Fibre, water and healthy fats are other important parts of your diet which help keep your metabolism boosted.

3) CONSIDER PROTEIN SUPPLEMENTS:- If you are finding it difficult to get enough protein in your diet why not try protein supplements? These are a quick, convenient way to supplement your diet with additional protein. You can buy protein supplements from a variety of sources including health stores, Interent stores and eBay.

Increasing your protein intake can really help raise your metabolic rate. However, make sure that you eat this extra protein as part of a balanced diet. Eating protein alone will not do your metabolism any favours.

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So far I have discussed how eating smaller meals more regularly can improve your metabolic rate. I have also discussed how water, protein, spicy foods and super foods can keep your metabolism high. However, eating healthier foods is also important. Below I've listed a few other healthy foods which can help boost your metabolic rate...

1) WHOLEGRAINS:- Wholegrains are a great source of complex carbohydrates and full of fibre too. They also require more work from your digestive system to process, burning more calories and boosting your metabolism. Good sources of wholegrain are wholegrain breads, cereals, rice and pasta.

2) SALADS:- Yes they are not universally popular BUT they are healthy for a reason. Salads are full of nutrients, high in fibre, low in fat and great for your metabolism. If you find salads too boring try adding a little meat or some low calorie salad dressing.

3) FRUITS AND VEGETABLES:- Fruits and vegetables are another great food that are full of fibre, contain essential vitamins and get your digestive system burning more calories.

As you can probably tell by reading the lens this far, eating the right foods can make or break your metabolism. Use the above suggestions and make sure you choose your foods correctly.

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Many of us work in an environment that does not promote a high metabolic rate. We often remain seated for large periods of time and access to healthy foods is limited. However, there are a number of things you can do to give your metabolism a little boost throughout the working day...

1) WALK, JOG OR CYCLE TO WORK:- If your workplace is close enough try and combine your journey to work with some exercise by walking, jogging or cycling. This will burn a few hundred additional calories each day and keep your metabolism working at a higher rate when you arrive for work.

2) PLAN YOUR MEALS:- I've already mentioned this point on the lens but it is even more important in the tempting work environment. You will regularly be offered cakes, sweets and treats. Plus, there will be regular suggestions of going for lunch at McDonalds or another fast food restaurant. Whilst it's OK to treat yourself some of the time, if you want to keep your metabolism high you will have to resist most food offers and stick with your plan of eating pre-prepared small meals and snacks that you eat every two or three hours.

3) GET SOME EXERCISE DURING THE DAY:- You may be thinking this is not practical but with a little innovation it can be. If someone in the office is asked to deliver something or go to another department make sure you offer your services. This short walk will burn a lot more calories than sitting at your desk.

You could also use your lunch break effectively. Go for a short walk or if the weather is really nice try to organise a short team game with everyone in the office. If you keep yourself moving your metabolism will benefit.

If you really cannot get away from your desk then you can still do a few desk exercises. In my Free Fitness Tips Email Course I offer a number of suggestions and you can find many more by doing some research. Also, try to get away from your desk a few times each day for short intervals. If need be take a walk around the office to ask someone a "work related question".

For many people going to work is the biggest obstacle in the way of a high metabolic rate. However, by reading the suggestions above and doing a little planning you can raise your metabolism in even the most sedentary workplace environment.

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As you probably now realise a healthy diet and regular exercise are the keys to boosting your metabolic rate. However, I know not everyone is a fan of the gym so I've listed a few alternative exercises below...

1) WALKING, JOGGING, RUNNING OR CYCLING:- If you like the outdoors and the weather is fine then try going for a walk, jog, run or cycle. The option you choose will depend upon how adventurous you are feeling and where your interests lie. However, any selection will get you some exercise, burn more calories and boost your metabolism.

2) TEAM SPORTS:- If you do not like exercising alone team sports are a perfect alternative. There's plenty of options here including football, basketball, baseball, cricket and more. Plus, you can perform most of them indoors or outdoors.

3) SWIMMING:- Swimming is a less intensive way to get some exercise. However, it still provides you with a thorough workout and will give your metabolism a boost.

4) PLAY WITH YOUR KIDS:- Young children in particular can be very energetic so this is a perfect opportunity to spend some quality time with them and also increase your metabolic rate.

It is important to get regular exercise when you are trying to increase your metabolic rate. However, this does not have to mean being cooped up in a gym. There are many alternative ways to stay active and the above suggestions are just a few of these.

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So far I have discussed a number of things you should be eating to boost your metabolism. But what about the foods you should avoid? Well as a general rule you should be avoiding healthy foods that are high in calories, heavy in saturated fats and low in nutritients. However, below I have provided a few specific examples...

1) ALCOHOL:- Alcoholic drinks are full of calories and low in nutritional value. They can also significantly dehydrate you, reducing the effectiveness of your metabolism.

2) FRIED FOODS:- Fried foods are really heavy in calories and full of saturated fats which end up inside your body. They're OK for the occassional treat but a big no no in the long term if you want to raise your metabolic rate.

3) PROCESSED FOODS:- Processed foods, such as ready meals, are very convenient. However, they are also full of chemicals, low in nutritional value and often high in calories.

4) SUGARY FOODS:- As you probably know sugar is absolutely loaded with calories and this is not good news for your metabolism. If you are used to eating a lot of sugars try to replace some of your sugary treats with fruits or a slice of wholemeal toast.

5) WHITE BREAD:- A lot of people are unaware that white bread is not that healthy. It contains a lot of sugar and is realtively low in fibre. Wholemeal bread is a much better option if you want to keep your metabolic rate high.

If you want to raise your metabolic rate then you need to avoid unhealthy foods. The above are just a few examples. Look at the nutritional information for everything you eat and where possible make the healthy choice.

Want to read more about boosting metabolism? Check out the Free Fitness Tips blog.