2. Increase Metabolism With Diet And Exercise
Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
- RMR x 1.15 (E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300).
- To lose weight safely, do not exceed your maintenance intake or have a caloric intake lower than your calculated RMR.
- Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
Do not starve. The worst thing you can do to your metabolism is starve yourself. Consuming a very low-calorie diet that robs your body of enough energy to satisfy its basic functions will plunge your metabolism into slow motion. Ensure you are consuming at least 1,200 calories per day for women and 1,500 for men to meet your basic metabolic needs.
Eat small, frequent meals. Extending the time between meals makes your body go into “starvation mode,” which decreases your metabolism as a means to conserve energy and prevent starvation. While some people are able to lose weight through intermittent fasting, most people generally eat less overall when they eat small, frequent meals. In addition to having four to six small meals per day eating healthy snacks will also increase metabolism.
Increase metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.
Increase metabolism in the long run with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day) so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise.
- This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.
- From a recent conservative estimate one can extrapolate that in one year a person with 2.2 kg more muscle will burn calories corresponding to 1 kg of fat due to this muscle mass. Young healthy men typically have 35 to 50 kg of muscle mass so the most muscular men in the range burn extra calories relative to the least muscular corresponding to 6.8 kg (15 pounds) of fat per year.
Get enough sleep. Studies show that chronic lack of sleep can slow the metabolism, increase appetite and increase risks of obesity and weight gain. Aim to get at least seven to eight hours of sleep a night so you wake up feeling refreshed, replenished and ready for the day ahead. This will definitely increase metabolism!