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How to Boost Your Metabolic Rate

  1. Build Muscle Mass Strength Training: builds lean muscle tissue, which burns more calories at work or at rest, 24 hours a day, seven days a week. The more lean muscle you have, the faster your metabolism will be. How do you start strength training? Try some push-ups, or a few squats, or lunges. Use 5 lb. free weights to perform simple bicep curls or tricep pulls. Do these exercises three to four times per week, and you'll soon see a boost in your metabolism as well as an improvement in your physique.

  2. Do Not Skip Meals or Drastically Reduce Your Caloric Intake. If your body senses that food is in short supply, it will slow your metabolism to conserve energy. Over time, the result is that when you do eat (even if you consume the same foods as always) your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. A good strategy is to cut your caloric intake by no more than 500 calories per day and never less than 1,200 calories total each day. Once you determine your goal for calorie consumption, divide those calories into 6 different small meals/snacks throughout the day. 

  3. Increase Movement in Daily Lifestyle. The more you move, the more you burn! You can actually make a significant addition to the number of calories you burn each day by relatively minor changes in lifestyle. This can be as simple as taking the stairs instead of the elevator; park a distance from the mall or office; window-shop with your best friend rather than sit over coffee; walk the dog instead of just letting him go out; do a little gardening or clean the house while you talk on the phone. Making these types of changes for just 20 minutes of your day will cause you to burn an additional 100 calories per day or an additional pound per month. These changes can help you burn as much as an additional 1,000 calories per day!

  4. Go For an Evening Walk Although exercising any time is good for you, evening activity may be particularly beneficial. Many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours. What that means for you: those dinner calories have less of a chance to take up permanent residence on your hips!


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