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Secret Metabolism Boosting Tips

Your basal metabolic rate (BMR) refers to the number of calories your body burns at rest, such as when you are sleeping, reading or watching TV. While your genetic make-up plays a role in determining your BMR, you can boost your metabolic rate in a number of ways.

  1. Build Lean Muscle

    • A stronger you is a leaner you.

      Lean muscle mass burns more calories than fat. It is for this reason that men--who naturally have more muscle mass--typically have a higher BMR than women. Fortunately, you don't have to "bulk up" to boost your BMR. Adding even five pounds of lean muscle mass can result in more calories burned, leading to a leaner look over time. Consider adding two thirty-minute sessions of light weight training per week to your exercise regime. Aim for three to four sets of 12 to 15 reps per exercise.

    Interval Train

    • Adding sprints to your run can prevent boredom and burn more calories.

      Spice up your cardiovascular workouts with interval training. For example, instead of jogging at five miles per hour for 30 minutes, incorporate sprints of 30 to 60 seconds every five minutes or so. If you are running outside on uneven terrain, sprint downhill, jog uphill and run steadily at six miles per hour in between hills. In addition to building more muscle--and thus increasing your BMR--interval training lends variety and challenge to an every day run, which in turn combats boredom and exercise burnout.

    Eat Your Vitamins

    • Green vegetables are an excellent source of BMR-boosting B vitamins.

      Vitamins B6 and B12 play an integral role in the body's ability to metabolize carbohydrates, protein and fats. B vitamins also prevent depression, fatigue, and the development of chronic diseases. While you can take B vitamins in supplement form, it is best to obtain the bulk of your B vitamins from mineral-rich foods, such as spinach, asparagus, broccoli, beans, fish and poultry. These foods are also rich in magnesium, another metabolism booster. Additional sources of magnesium include legumes and whole grain cereals.

    Stop Depriving Yourself

    • Snacking on almonds provides your body with additional magnesium.

      While cutting calories can result in initial weight loss, over time, the body begins to sense that it is being deprived, at which time it begins to store--as opposed to metabolize--carbohydrates and fat. For this reason, it is better to eat frequent, nutrient-rich meals and snacks, as opposed to skipping meals for the purpose of calorie reduction. Aim for three square meals a day, in addition to two healthy snacks, such as a handful of almonds, fruit, or a low fat dairy product.

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