How to Speed Up Your Metabolism Fast

The metabolic rate is the rate at which the body breaks down food and processes it into energy. It varies from one person to another and is affected by many factors including gender, eating habits, age and genetic characteristics. The rate of your metabolism also varies depending on the number of calories you consume and the number of calories you burn during daily activities. Manipulating the metabolism to work faster helps produce more energy and accelerates the fat burning process leading to healthy weight loss.

Instructions

• 1

  Cut back on salt and other additives by eating fresh foods instead of processed and/or packaged foods. Check labels for high sodium levels when shopping, choose low or reduced sodium products and avoid canned food.

• 2

  Avoid products with added sugar. Fruit is very low in fat and calories, contains natural sugars, and will satisfy sugar cravings. White sugar artificially increases your blood sugar levels, causing unnatural highs and lows.

• 3

  Increase your fluid intake by drinking 8oz. of water daily. Reducing sodium intake and not drinking enough water can lead to dehydration. Water also helps flush toxins and fat from your body.

• 4

  Add protein to your diet. Protein naturally increases your metabolism because it is easier to process than fat. About 10--35% of your daily calories should come from protein.

• 5

  Eat six to seven small meals a day to keep your metabolism working. Avoid eating late at night because your metabolism slows in the evening and while sleeping. Eat your first meal as soon as you wake up. Keep a daily planner and log meals to stay on track.

• 6

  Exercise lightly for 30 to 60 minutes a day. Cardiovascular exercise, such as walking, is less strenuous and increases lean muscle, which encourages your body to burn more fat, even when at rest.

• 7

  Add complex carbohydrates to your diet. Carbohydrates increase glucose, which is a primary energy source. About 45 - 65% of your daily calories should come from carbohydrates. Choose complex carbohydrates -- vegetables, whole-grain pastas and breads and grains such as brown rice and quinoa -- rather than simple carbohydrates such as white rice, white breads and pastas and potatoes.

• 8

  Increase fiber intake. Foods that are high in fiber aid digestion and make you feel full to avoid over-eating. Fruit is an excellent source of fiber.

• 9

  Activate fat-burning processes and speed up your metabolic rate by eating spicy foods. Eat spicy foods in moderation as they can irritate your stomach.

• 10

  Avoid alcohol, as it contains large amounts of sugars and can lead to permanent damage of the liver and brain.