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Want to rev up your body’s natural calorie-burning engine? Increase your metabolism. For people who want to try to lose weight, a higher metabolism can help even when you take a break. Here’s how to increase your metabolic rate.
1. Eat breakfast everyday
Breakfast can help prevent you to overeating the next time you eat and has been shown by participants of the National Weight Control Registration to help people who have lost weight to maintain it. It also helps to replenish the body by replacing glucose, which is the body’s main energy source for the brain.
2. Get Plenty of Exercise
Exercise for 30 minutes most days of the week. Try activities you enjoy such as walking, jogging, bicycling, dancing, or anything else that keeps your interest and gets you moving. Many adults need up to 60 minutes of moderate to vigorous physical activity on most days to prevent unhealthy weight gain. Those who have lost weight may need 60-90 minutes of daily activity to avoid regaining the weight. Talk with your health care provider about how many minutes you should exercise each day.
3. Eat Enough Protein
There is some evidence that a slightly higher protein intake can help boost metabolism because it increases satiety (feeling full), which may help people stick with their lower-calorie meal plan. Protein needs for an adult are 0.8 grams per kilogram of body weight. So a 68-kilogram woman requires a total of 55 grams of protein per day, or approximately 5 to 6 ounces of protein foods per day. Talk with a registered dietitian about your current eating plan and whether you’re getting enough protein, and how to choose and prepare
4. Pace Your Meals Throughout the Day
Eating smaller meals throughout the day may help maintain an elevated metabolic rate. Plus, there is another benefit: It can help reduce the chance of overeating. For people who skip meals, they tend to overeat at their next mealtime. Consuming balanced meals and snacks can help maintain blood glucose control throughout the day.
Making small changes to your lifestyle and incorporating these tips into your routine can improve your metabolism. Having a higher metabolism can help you lose weight and keep it, while giving you more energy.
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