How To Change a Slow Metabolism

Have you ever wondered in envy why your skinny friend is somehow able to eat copious amounts of fast food without gaining an ounce? The answer is found in your an her metabolism, or the rate at which your body burns calories taken in through food. People with high metabolism burn fat like a furnace; those with low metabolism have difficulty shedding weight even with diet and exercise. Fortunately, your metabolism is not etched in stone. You can boost your slow metabolism and start burning calories.

Things You'll Need

• A doctor
• A shopping list full of wholesome food
• Healthy recipes
• Pedometer
• Gym membership or home gym

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Instructions

Speeding Up Your Metabolism

• 1

  Schedule a visit with your family doctor. This is important for two reasons. First, you should consult a physician before beginning any diet or weight loss program. Second, slow metabolism may be the result of hypothyroidism, a thyroid disease that results in low hormone production and a reduced basal metabolic rate. Your doctor can do a blood test to check your hormone levels and subscribe medication if necessary.

• 2

  Drink eight glasses of water per day. Water means just that: water. Water does not mean soda, coffee or juice. In fact, caffeinated beverages function as diuretics, resulting in dehydration. Every cell in your body requires water, including those responsible for your metabolism. Without water, all of your bodies functions begin to slow down, including your metabolism.

• 3

  Restock your pantry shelves. Get rid of starchy carbohydrates, especially anything processed with high fructose corn syrup. Substitute carbohydrates that are whole grain or 100 percent whole wheat. The fiber in whole grain and whole wheat foods slows down digestion and keeps your blood sugar at an even keel, reducing unwanted cravings. Similarly, replace high-fat proteins and meats with lower fat, leaner options. Be sure to keep plenty of fresh vegetables available. A good rule of thumb is to purchase brown carbs, white meat and green vegetables.

• 4

  Eat frequently. The American practice of eating three square meals per day may actually contribute more than anything to our declining metabolic rates. Your body is designed to eat frequently, approximately once every three to four hours. Otherwise, your body goes into starvation mode and will cling to your body fat under the assumption that if it burns too many calories, it will starve. Instead of three meals, divide each portion in half and eat six small meals throughout the day. Above all, never skip breakfast.

• 5

  Move around. Sitting in front of a computer all day every day is a surefire way to slow your metabolism to a screeching halt. Your body needs movement to keep blood flowing and your cells firing. Get up and take a walk every couple of hours. Stretch and limber up in your office. If you wish, purchase a pedometer and track your steps every day. Aim to increase your current step total by a total of 2,000 steps per day.

• 6

  Intensify your workout. Assuming that you don't have a heart condition or any other major health problems, incorporate a regular exercise routine that centers on muscle-building and interval training. An ounce of muscle burns up to 150 percent more calories than an ounce of fat. Either begin a light weight-training program or use resistance bands. Interval training consists of periods of low-intensity activity followed by short bursts of high-intensity activity. This type of training does more to increase your metabolism than steady-state cardio (for example, an hour on the treadmill at the same pace).