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10 Tips to Rev Up Your Metabolism

By: Kim Archer

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It's a situation many of us have found ourselves in at one time or another. We've gone on a diet and are successfully dropping pounds, when suddenly the weight loss stops and the numbers on the scale won't move. The reason might be a slow metabolism.

Metabolism is a complex process that converts calories from food into energy to help your body function efficiently. If you have a high metabolism, you'll burn fat and lose weight with less difficulty than someone with a slow metabolism, even if you both eat the same amount and are equally active.

Generally speaking, if you're stuck with a low metabolism, you'll never be able to eat as much as your skinny friend with a high metabolism without gaining weight. That being said, there are things you can do to speed up your metabolic rate and get you over the hump towards continued weight loss.

Here are 10 tips to maximize your metabolism:

1. Exercise. Working out is one of the best ways to speed up your metabolism. When you increase your muscle mass, you'll burn more calories even when you're just sitting around. Lift weights a couple times a week, and aim for 30 minutes of cardio each day. Take a walk, step on the treadmill or head to the fitness club. You can even get fit with small spurts of action, like foregoing the elevator for the stairs, parking on the outer limits of the parking lot, or taking on some vigorous housecleaning.

2. Have mini meals. Eating four to six small meals throughout the day rather than three big ones will keep your metabolism revved up constantly.

3. Don't skip meals. If you think skipping meals means you'll lose weight, you're wrong. If you don't feed your body when it expects to be fed, your metabolism grinds to a halt, thinking that you're in starvation mode. See tip number 2.

4. Eat whole, unprocessed foods instead of processed ones, and increase your intake of fruits and vegetables. These foods have much more fiber, which causes you to absorb fewer calories and helps you feel full. In addition, the foods themselves are much more nutritional, which can help you feel satisfied on much less food than empty calories can.

5. Use spices in your food. Spices such as hot peppers boost your metabolism.

6. Cut back on sugar. High blood sugar levels cause you to store more food as fat.

7. Drink more water. When your body burns fat, it produces toxins. If you don't take in enough fluids to flush them out, your metabolism slows down.

8. Drink green tea. Green tea can speed up your metabolism and also is high in antioxidants, which are beneficial additions to your diet.

9. Get enough sleep. People who don't sleep enough are much more likely to be overweight or obese than their peers who do get enough sleep.

10. Lose your stress. Emotional and physical stress can prompt the release of cortisol, a steroid hormone that lowers your metabolism. Plus, you're likely to eat more when you're stressed out.

Remember that on any weight loss program, the occasional plateau is normal. So if the scale doesn't budge on occasion, don't give up. Follow the tips above to give your metabolism a boost so that you keep burning calories and continue on to your weight loss goals. Remember that eating well and exercising are permanent changes you're making, not just something quick you do to lose some weight. It's a lifestyle change, not a quick fix.

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Kim Archer writes about women's wellness. She is publisher of The Internet Spa, where you'll find up-to-date information to rejuvenate your mind, body and spirit.

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