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How to Increase My Metabolism Without Medication

Metabolism is defined as the sum total of the chemical reactions occurring in our body's cells. The metabolic rate is the total amount of heat produced by all these reactions that keep the body going. The metabolism constantly burns calories just to keep the body functioning, and the metabolic rate can be increased to effectively burn more calories even while at rest through proper diet and exercise.

Things You'll Need

  • Cardio exercise equipment
  • Weights or resistance bands
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Instructions

  1. Cardio Exercise Program

    • 1

      Determine your target heart rate. The American College of Sports Medicine recommends cardio activity between 55 and 65 percent of your maximum heart rate for 20 to 60 minutes at least three times a week. Your target heart rate can be determined with the following calculation: 220 minus your age times the percent of heart rate you want (.55 for 55 percent, .60 for 60 percent).

    • 2

      Choose a means of cardio exercise and stay within your target heart rate at that activity for at least 20 minutes. Cardio activity can include walking, running, swimming, aerobics classes or use of any of the cardio equipment found at a fitness facility.

    • 3

      Check your heart rate using the pulse in your neck just below the curve of your jaw, or the indentation on the underside of your wrist at the base of your thumb. Count the number of beats for 10 seconds and multiply the resulting number by six. Alternatively, use a digital heart rate monitor. The stronger your cardio conditioning, the more oxygen your body is able to use. The more efficient your cardiovascular system grows, the more your metabolism will increase to sustain it.

    Resistance Training

    • 4

      Begin weight training with compound movements such as squats, lunges, chest presses and overhead presses. Use either machines, dumbbells or resistance bands and choose a weight you can complete 12 repetitions with.

    • 5

      Increase the weight by 2.5 to 5 lbs. when 12 reps grows too easy.

    • 6

      Incorporate exercises that isolate specific muscles like bicep curls, tricep presses, leg extensions and hamstring curls. The more muscle mass you are able to generate, the more lean tissue your metabolism must sustain, resulting in increased metabolism even while at rest.

    Nutrition

    • 7

      Eat foods high in protein and low in saturated fats. Stay away from starch-laden foods like bread, pasta, potatoes and white rice. Starch quickly converts to sugar in the system and excesses quickly convert to fat.

    • 8

      Eat "clean" carbohydrates. Carbohydrates are important for immediate energy but should not be confused with starch. Good carbohydrates can be found in fruits, vegetables and whole grains without the negative consequences of starch.

    • 9

      Eat small meals every two to three hours throughout the day and avoid excessive hunger that leads to overeating.

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