How Do I Raise my Metabolism?

By | April 30, 2005

steps top raise metabolism

Here is a top list of ways to raise your metabolism.

Train With Weights

Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) – in other words, your metabolism may be raised for hours or even days after the session. Weight training is also the main way to stimulate the growth of muscle tissue.

Muscle tissue is metabolically active, so it requires calories even when at rest. Muscle tissue also helps increase the number of fat-burning enzymes and organelles in your body.

Supplement With Healthy Fats

Healthy fats are involved in the manufacture of hormones and repair of cell membranes in your body. With the right types of fats, your body can use these anabolically. These processes require energy, so the fats may actually increase your metabolism despite the added calories you are consuming! You can add fats to your diet without increasing calories simply by increasing the percentage of calories from fats and then lowering the percentage of calories from carbohydrates or proteins.

Every Little Bit Counts

Believe it or not, simply changing some simple daily habits can have a huge impact on your metabolism. Do you play the game of driving around the parking lot for twenty minutes waiting for the perfect space to open? Instead, park at the edge of the parking lot and walk to your destination. Empower your body and discover that with a little effort each day, your body will respond with more energy and stamina.

You’ll probably get there quicker, and burn some calories along the way. Other metabolism-boosting activities include standing instead of sitting, taking stairs instead of elevators, and even fidgeting!

Don’t Fear Carbohydrates

Carbohydrates are not the enemy. Using the right types of carbohydrates can be a valuable tool for your metabolism.

For example, you may expend more calories consuming 20 grams of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The lentils contain fiber and other nutrients that the body must work to extract, and therefore expends more energy. Look for fibrous, low-glycemic carbs and focus on unprocessed carbohydrates.

Fluctuate Calories

Zigzagging calories is by far one of the most effective methods for keeping your metabolism revved. Homeostasis is the action your body takes to “remain stable.” In other words, if you drop your calories, your body will try to slow your metabolism in order to keep things the same.

By zigzagging calories, you may be able to thwart this mechanism. Some people zigzag day by day – for example, if their target is 2000 calories, they’ll consume 1800 one day and 2200 the next. I prefer to consume low calories for a week or two, and then raise calories for a week, and then drop them again.

See Also

How to increase metabolism in order to produce extreme fat loss in 49 Days

Increase Protein

Protein requires a complex chemical conversion by your body in order to be used as fuel. It takes up to 30% of the calories you consume to oxidize or use protein for energy.

For example, 100 calories of protein may take up to 30 calories to process. Therefore, increasing the percentage of calories in your diet that come from protein may help raise your metabolism.

Perform High Intensity Cardio

High intensity cardio, like weight training, takes you into the anaerobic zone of training. This, in turn, creates what is known as “oxygen debt.” Even when you have concluded your exercise, the body is processing waste and recovering from the activity – and therefore keeping your metabolism elevated.

Increase Frequency Of Eating

Most bodybuilders are aware of this technique. Consuming food triggers digestion, and digestion requires calories. By eating more frequent, smaller meals, you continuously supply your body with nutrients while forcing it to digest and break down the foods. This, in turn, can have the net effect of raising your metabolism.

Eat Whole Foods

The calories that you burn during digestion are due to the need for your body to break down the foods. Your body must extract the fiber and nutrients, take chains of molecules and chop them into smaller versions to absorb them into your bloodstream, and perform a variety of tasks in order to assimilate foods.

When foods are processed, much of this work is done for you. For example, processed flour is ground into small pieces that the body can digest more quickly. This means your blood sugar rises faster and your body expends fewer calories processing the flour.

Whole grains, on the other hand, pack more nutrients, are higher in fiber, and force the body to work harder to use them as energy. Another advantage to eating whole foods is that many of the nutrients in these foods – such as vitamins and minerals – are cofactors in metabolic processes that your body uses to burn fat and build muscle.

Drink Cold Water

This tip is probably overrated. Your body will expend more calories trying to raise cold water to the temperature of your body, but the exact amount is debatable. It stands to reason, however, that integrating this habit with the other habits listed above can contribute to the greater goal of raising your metabolism.

6 thoughts on “How Do I Raise my Metabolism?

  1. Ryan

    Great article and pointers. I think the high intensity cardio and weight training are crucial. But remember the ONLY way to lose weight is to create a calorie deficit. If you haven’t done that then spending hours in the gym won’t help at all.

  2. Mohamed

    Hello..i was 140 kilos and i have been dieting and exercising for almost two years.. now am 87 kilos and am REALLY working hard at the gym but am not losing any weight..and am dieting really hard and take only one Cheat-day..also i drink a lot of water almost 4 liters aday..
    i need your advice to lose 7 -8 kilos ..

    thanks for ur time..

    1. Ted

      wow, great job! I would ask you a couple of questions to see if we can see where the problem lies. 1. Do you know your body fat percentage? 2. Do you have excess loose skin? 3. Do you eat sugar, omega 6 fats, and refined carbs at all? 4. How often do you switch up your exercise routine?

    2. Anna

      You said you drank 4 liters of water a day. I don’t want to scare you, but the need to drink a lot of water may come from having Diabetes. Talk to your doctor about it and ask if you can do some blood tests to make sure that you’re ok from that point of view. I really hope you’re fine, though.

  3. Keri

    I read recently that mixing low intensity and high intensity cardio during the week is beneficial.

  4. Bodyfuel Sports Nutrition

    consult your doctor over diet and health and find a good cardio workout trainer to help with the weight loss. the right personal trainer will help you through the pain barriers and you’ll get better results than going it alone.

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