Boosting ones metabolism is something many people try to achieve everyday. Having a high metabolic rate increases the amount of calories, or energy, the body burns on a daily basis. Without optimal metabolism the body will store excess calories as fat for future use. The problem for many people is they don’t ever use these excess calories and as a result struggle with weight issues.

There are many factors that affect a person’s metabolism including age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity undertaken on a daily basis. As you can see boosting your metabolism involves many factors, but the fact of the matter is that it is relatively easy to boost your metabolism if you are committed to doing so.

Here are 11 tips to help you boost your metabolism:

1.Build lean body mass. As we age our bodies metabolism or ability to burn calories decreases. One way to offset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between or in conjunction with weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.

2.Eat Breakfast. Many people ignore eating breakfast. What they don’t realize is that it’s the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don’t.

3.Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesity and diabetes. Complex carbohydrates are a better energy source because they supply an even level of blood sugar. The human body just isn’t built to deal with the large amounts of refined sugar most people include in their diet.

4.Spicy foods that make you sweat can help boost your metabolism.

5.Get a good night’s sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.

6.Drink more water. Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.
7.Eat small meals. Eat 5 to 6 small meals per day spaced 20 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.

8.Don’t miss meals. Skipping meals in order to loose weight is counter productive because it actually slow metabolism and can lead to over eating.

9.Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.

10.Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.

11.Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.

Boosting your metabolism can be done if you are dedicated to doing it. This does not mean you need to stress over each little thing but if you eat right and exercise you should see a decrease in body fat and a much more energetic and happy you.

Andrew Bicknell
http://www.articlesbase.com/health-articles/11-tips-to-boost-your-metabolism-87067.html

1. xxfat_ugly_girlxx Says:
   April 16th, 2009 at 6:23 pm

   Is there any tips to effectively boost your metabolism?
   I am 15 and really, really fat and have been trying really hard to lose weight since a week ago after seeing my weight being 228.8 at the doctor's office and I'm only 5'8! Since then I've only lost about 15 pounds and I really need tips on how to boost my metabolism.

2. JAMES W Says:
   April 16th, 2009 at 11:25 pm

   I CAN HELP YOU. GO TO http://WWW.MANNATECHOSOLEAN.COM AND GO OVER THE INFO THERE AND THEN GET BACK IN CONTACT WITH ME AT 717-259-8102 OR JJWITTER@VERIZON.NET
   I AM LOSING FAT AND NUMEROUS INCHES ALL OVER MY BODY

   JANET
   References :

3. happyjello Says:
   April 16th, 2009 at 11:27 pm

   hot peppers?
   References :

4. girl Says:
   April 16th, 2009 at 11:29 pm

   spicy foods tend to help your metabolism but stay away from the pills they do nothing.
   References :

5. ChiChi Says:
   April 16th, 2009 at 11:31 pm

   Get plenty of sleep
   eat breakfast!
   space your food intake to 5-6 meals per day
   lift weights

   To lose fat:
   1. DON’T BELIEVE THOSE FAD DIETS! DIET PILLS ARE GIMMICKS! Yes, Acai berries/pills/juice is a fad diet.
   2. DO NOT STARVE YOURSELF! Unless you are 4ft tall, a 1,200 calorie a day diet is DANGEROUS and won't work in the long run.
   3. Calculate your BMR. Do a google search. A good calculator would ask for your age, height, weight, and activity level.
   4. Eat healthy and eat about 500 calories a day less than your Basal Metabolic Rate (BMR). Your BMR is how many calories you need per day to maintain your current weight.
   5. Eat 5-6 small meals a day. This keeps your metabolism up. Each meal should include fruits, veggies, water, and protein.
   5. Drink at least 64oz (8 8oz glasses) of water a day. No soda (that includes diet soda).
   6. Do light/moderate cardio 3 to 5 times a week for 30 to 45 minutes each time. Running, bicycling, and swimming are great for this.
   7. Do some strength training to make sure you lose fat and not muscle. Don't worry; you won't look like the hulk if you lift weights.
   8. You should lose about 1-2lbs (.45-.9kg) per week. If you lose more than that, chances are the rest is stool, water weight, or even muscle mass.
   9. Weigh yourself only once a week at the same time (ie every Friday morning). Your weight fluctuates a lot during any 24hour period because of water and food intake and also bowel movements.
   Be patient and be smart. If you follow this guideline you will be very happy with your results.
   References :

6. Effin Engineer's ? Says:
   April 16th, 2009 at 11:33 pm

   "Are" there any tips to effectively boost your metabolism?
   References :

7. Tim Says:
   April 16th, 2009 at 11:35 pm

   Congratulations on the 15 pounds.

   You want to speed up your metabolism? Well start eating 6 small meals every day. By small I mean - a hand full of nuts and an apple.

   Make sure it is only healthy foods like this. It usually a balance between a fruit or vegetable and some kind of protein. Keep them small, keep them evenly measured throughout the day. This speeds up the metabolism because the body is constantly digesting the food.

   You'll be eating less, but you will never be hungry because you're essentially eating every 2 or 3 hours.
   Cut out all other drinks except water. Lukewarm water is the easiest for your body to digest, but drink cold water because your body's metabolism speeds up to warm up the water and thus while doing that it burns a lot of calories.

   Good luck.
   References :
   experience with going from chubby to fit

8. FLCajun77 Says:
   April 16th, 2009 at 11:37 pm

   keep exercising. Change things up. Swim, walk, bike, hike, elliptical, stair climber, treadmill. After you a warmed up go as fast as you can (90% for about 3 minutes) then slow down to moderate rate for 2 minutes. Repeat process throughout time of exercise. This is called interval training. It will have your body burning calories long after you quit exercising.
   Eat 4-5 smaller meals, and eliminate all the junk food and sodas. Drink more water.
   good luck
   References :

9. trindion40 Says:
   April 16th, 2009 at 11:39 pm

   There are several things you can do. First don't be so hard on yourself, you are very young and can easily drop the weight.

   Foods - stick to unprocessed foods(NO FAST FOOD) lean meats(chicken, fish, turkey, lean steak), fruits and vegetables. Also eat more often during the day. Eat about every 3 hours, this will keep your metabolism revved up throughout the day. Also never ever skip breakfast, this is a sure fire way to kill your metabolism. I eat about 6 times a day and relatively small meals and snacks and my metabolism is through the roof.

   Exercise - light weight training at your age will definitely help your metabolism, be sure to have your parents or a certified trainer help you out. You can do cardio utilizing intervals. basically sprinting followed by rest or jogging. By sprinting or pedaling as fast as you can on a bike you spike your heart rate and rev your metabolism up for hours after your workouts.

   Hope this helps, good luck.
   References :

10. marci_knows_best Says:
    April 16th, 2009 at 11:41 pm

    The over the counter products that claim to increase metabolism don't work. Period. The best way to increase metabolism is regular exercise. Muscle weight burns more calories than fat.
    References :

11. nebm Says:
    April 16th, 2009 at 11:43 pm

    This sounds weird….but starving doesn't help. From what I know…if u keep eating regularly like u have energy regularly it helps increase ur metabolism…like a little apple here….a little orange there…etc….pig out on healthy food….and let me post some articles for you:

    http://www.aolhealth.com/diet/basics/metabolism-boost
    http://www.msnbc.msn.com/id/13910708/
    http://health.yahoo.com/experts/drmao/15737/5-essential-weight-loss-foods

    and exercising helps a lot…..but do it properly….some magazines have step by step excercise plans like cosmogirl….or you can look one up that matches ur needs…sometimes u have to pay for them though….but this is a free exercise and diet plan here:

    http://www.freetrainers.com/

    remember don't stuff yourself….eat slowly…don't junk….eat healthily….only eat till u know ur stomach is satisfied not ur mouth…
    References :
    http://www.aolhealth.com/diet/basics/metabolism-boost
    http://www.msnbc.msn.com/id/13910708/
    http://health.yahoo.com/experts/drmao/15737/5-essential-weight-loss-foods
    http://www.freetrainers.com/

12. mainscreen_seduction Says:
    April 16th, 2009 at 11:45 pm

    exersise early in the morning to boost metabolism.
    make the only source of carbohydate, coloured vegetables. and leaves
    so nothing white, no bread no potato, no rice, no sugar, no sweets. no cereals
    only eat different meats and a variety of cloured veg, in gravy or sauce to keep it interesting. take a daily multivitamin
    eat little and often but only the foods above. drink lots of water
    do aerobic excersise, this is medium intensity stuff, dont sprint, or lift weight, breathe lots while doing your medium intensity exercise.
    you will turn into a fat burning machine!
    read more about the effects of insulin on the body and low carb diets paired with exercise
    References :

13. Susan Yarrawonga Says:
    April 16th, 2009 at 11:47 pm

    Apple cider vinegar (diluted with plenty of water) every day will boost your metabolism and that helps with weight loss.
    References :
    Web search for "apple cider vinegar" + "weight loss"

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