One of the main components of weight loss is metabolism, a chemical process in the body that produces energy and distributes nutrients. An increased metabolism burns more calories, which is one way to lose or maintain weight loss. Many diet products claim to speed up metabolism, but only a few methods are clinically proven to work. Eating a healthy, fiber-rich diet and getting plenty of exercise increases the metabolic rate, preventing excess weight gain.
Aerobic Exercise
According to ConsumerAffairs.com, aerobic exercise is the best way to increase the metabolic rate. Exercise increases lean muscle mass, which burns more calories than fat mass. Aerobic exercise also increases metabolism for four to eight hours after the exercise is completed. Common types of aerobic exercise include walking, running and biking.
Strength Training
Strength training exercises, such as weight lifting or resistance training, also increases the metabolic rate by building more lean muscle. It does not speed up metabolism like aerobic exercise, but the lean muscle it creates increases metabolism.
Fiber-Rich Diet
Increase the intake of fiber-rich foods, such as vegetables and whole grains. According to Meals.com, the body takes longer to break down fiber, burning more calories and increasing the metabolic rate. Aim to eat 30 to 40 grams of fiber per day in a variety of foods. For a list of high fiber foods, see BellaOnline's list.
Graze, Don't Overeat
Graze instead of eating three full meals per day, which can slow down the metabolism. Eating five or six small meals every day forces the body to digest the food continuously, increasing the metabolic rate. According to Michele Silence of The Diet Channel, this strategy is not as effective as strength training or other types of exercise because it only burns a few calories after every meal. Over time the calories add up, leading to a gradual increase in metabolism.
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