How to Increase Human Metabolism

The word metabolism refers to the set of processes that happen inside the body to regulate and power your every move. Metabolism is an ongoing process of receiving and expending energy that never quits. When it comes to weight loss, you can boost your resting metabolic rate to increase fat burning several ways.

Instructions

• 1

  Eat breakfast. Breakfast is important in boosting your metabolism because while sleeping, your body is in fasting mode. Breaking the fast first thing in the morning kick-starts fat burning and prevents overeating at lunch and dinner. If you skip breakfast, your body stays in starvation mode, slowing your metabolism to conserve energy and keep you alive, says John Berardi, Ph.D., C.S.C.S., author of "The Metabolism Advantage." He recommends consuming a mix of lean protein and complex carbohydrates along with a little fat to slow digestion and keep you feeling full and satisfied longer.

• 2

  Pick up the weights. Weight training with dumbbells or resistance bands increases muscle size and strength while reducing body fat and burning calories. The more muscle you have, the leaner you will be, according to research. As you increase your muscle mass, losing weight will become easier, because muscle burns many more calories than fat does, according to Donald Layman, Ph.D., professor of nutrition at the University of Illinois.

• 3

  Consume more fish. Fatty coldwater fish like salmon and tuna contain heart-healthy omega-3 fatty acids, which help reduce appetite and increase metabolism. In a study published in the American Journal of Clinical Nutrition, volunteers exercised three times weekly while consuming a daily dose of six grams of fish oil. After 12 weeks, they'd lost an average of 3.4 pounds. Fish is also rich in B vitamins, which are essential to the metabolism of carbohydrates, fats and protein.

• 4

  Sip green tea. Green tea contains a natural plant chemical called EGCG, which has been shown to increase metabolism and fat burning. In one particular study, subjects who consumed 3 to 5 cups of green tea daily experienced a 4.6% reduction in body weight after 12 weeks. "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of "Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever." For best results, let the teabag steep in hot water for at least 3 minutes, and drink while hot.

• 5

  Eat more. Starving your body in an attempt to lose weight is the surest way to ruin your metabolism. Food actually stimulates metabolism through digestion, otherwise known as "dietary induced thermogenesis." As soon as you cut calories drastically, you automatically cut the number of calories your body burns. Depriving the body of adequate nutrition also signals it to shut down metabolism and go into starvation mode, conserving as much fat and carbohydrates as possible in an attempt to keep you alive through this perceived "famine." The best way to keep your metabolism humming is to space your meals out through the day so that the body receives a constant supply of nutrients.