How to Increase or Decrease Metabolism

Metabolism is a great buzz word in the dieting community. Since metabolism affects the rate at which our body burns calories, if we can control our metabolism, we can better control our weight.

Unfortunately, there are some factors (like heredity and gender) that affect our metabolism that we cannot control or change. Fortunately, there are things we can do (or not do) which will increase (or decrease) our metabolism.

Instructions

• 1

  One of the best ideas you can do to increase your metabolism is to eat! Your body's metabolism is increased the most the first hour after you finish eating. By eating smaller meals more frequently (about 6 mini-meals a day), you can keep your metabolism burning high throughout the day.

  Alternatively, to decrease your metabolism, eat less often. If you only eat once or twice a day (like skipping breakfast and only eating lunch and dinner), your body goes into panic mode. Since it has been so long since your last meal, your body's metabolism slows down and stores (not burns) your meal to last through your next round of starvation.

• 2

  When you are eating, be sure to eat healthy, balanced meals to increase your metabolism. Your body needs fats, carbohydrates, and proteins to perform all the functions it needs. Proteins have also been shown to take longer to digest, causing your metabolism to remain higher for longer after meals. A balanced meal will also help you to maintain all the vitamins and nutrients your body needs. A daily multi-vitamin can also help you, but should not be a substitute for healthy eating.

  Alternatively, to decrease your metabolism, make sure your (few) meals are not balanced. Perhaps one meal will be mostly proteins while the next is mostly carbs. Eating sugary foods which have no nutritional content will deprive your body of the necessary vitamins and minerals sending your body into panic mode (like step 1) and causing your metabolism to slow.

• 3

  Another great idea to increase metabolism is to drink cold water (and lots of it -- 6 to 8 glasses a day). Your body cannot process cold water and first needs to raise it to body temperature. While the water is being heated by your body, your metabolism is working to do so. In addition, being well hydrated allows your liver to process other foods instead of retaining water.

  Alternatively, to decrease your metabolism, drink less water and make sure it is at room temperature (or slightly higher). By dehydrating yourself, your body goes into panic mode (similar to step 1) and hoards water slowing your metabolism. By drinking warm water, your body does not have to try to warm the water itself keeping your metabolism low. In addition, by keeping yourself in a warm environment (a well heated room or by wearing insulated clothing), your body doesn't have to work to warm you up, also keeping your metabolism down.

• 4

  Your body uses energy all the time. You could be lying down, resting, doing ''nothing,'' yet every cell in your body is using energy to keep you alive. Although every cell uses energy all the time, not all cells use the same amount of energy. It has been found that muscle cells burn more energy than fat cells. If you have two people who are the same weight, but one has a higher percentage of muscle to fat, they will also have a higher metabolism because they have more muscle. Therefore, if you can increase your muscle mass, you will naturally increase your metabolism. A great way to do this is through strength training. (NOTE: Although other exercises like aerobics do have a health benefit and will burn calories, they don't build muscle, so the long term benefit is reduced). High repetition with low weights or low resistance will help you tone and build your muscles without looking like a body builder.

  Alternatively, to decrease your metabolism, don't move. Not even an inch. The less you move, your muscle mass will decrease and your metabolism will fall.