How To Increase Metabolism Easily, Effectively, and Long Term

We all know someone who seemingly never stops eating, is always hungry, and never seems to gain a pound. Then there are others who are less fortunate who seem to gain weight just by looking at a serve of pasta. What’s going on? Well it all basically comes down to metabolism. Your metabolism is simply the manner in which your body burns up energy. Someone with a higher resting metabolism is going to burn more calories while watching TV than someone with a slower metabolism. However, all is not lost. Read on for some simple tips on how to increase metabolism.

Eat protein. Breaking down the energy from high quality low fat protein source requires the body to use more energy than to break down the energy from sugar or fat. Incorporating small serves of eggs, fish, lean poultry and lean beef with each meal will force your body’s metabolism to increase.

Incorporate high fiber into your meals such as fresh fruits and vegetables. Not only will the fiber leave you feeling fuller, but your body’s metabolism will have to speed up to try and break down the fiber.

Add muscle to your physique.
The more muscle tone you have, the more calories your body will burn each and every day. Yet another great reason to hit the gym.

Sleep well. Lack of sleep can wreak havoc with your metabolism. If you want to increase your metabolism getting a good night’s sleep would have to be one of the easiest ways.

Small snacks often. OK, first up, we mean healthy snacks, not pizza and beer 5 times daily! We also don’t mean for you to eat 5-6 huge meals daily. Rather, look at what you currently eat in a day and divide this amount into 5 smaller meals rather than 3 big meals. Eating every 2-3 hours stops the body from going into starvation mode and keeps your metabolism really buzzing along.

Omega-3 Fatty Acids
. Research has shown that including 300mg daily of the omega-3 fatty acids DHA and EPA together will enable your body to increase fat burning hormones and decrease the fat storage hormones. The results? A possible surge in metabolism by up to 400 calories daily (according to researchers from the University of Western Ontario.)

Exercise effectively.
Multiple muscle exercises will speed up your metabolism, not singular, as is mentioned in the truth about six pack abs book. High intensity interval training (HIIT) is an extremely effective method for revving up your metabolism and burning calories for hours afterwards (known as afterburn). For further information on HIIT you may like to read this article. Incorporating heavier than normal weights in your routine can also boost your metabolism, as your body will have to work harder to repair all those tiny muscle tears.

Get moving.
Keep yourself on the move. Toss away the remote and force yourself off the couch. Take the stairs. Ride a bike instead of driving.  Take your kids to a park or play with them in the yard. Walk to the corner store instead of driving. The more you move around, the more calories your body is forced to burn and the faster your metabolism will run.


Boosting your metabolism can be achieved simply and effectively. Smarter eating and exercising, along with adequate quality sleep and the inclusion of fish oils on a daily basis can dramatically burn more calories.

Why Exercise Is So Important For Your Mind, Mood And Body

Most of us know by now that we should be exercising on a regular basis. But do you really know why exercise is so important? Not only does working out help you shed a few pounds, there are many other compelling reasons to start including some regular activity in your routine. Read on to get motivated for exercise.

Benefits of exercise:

* reduces depression and instantly lifts mood due to the production of endorphins, the feel good hormones. No matter how down you are feeling before you exercise you will definitely feel a lot more upbeat by the end of your session.
* sleep better. The actual physical activity will ensure that your body and mind are ready for a great night’s sleep.
* decrease stress levels. Worries tend to diminish in size while you are concentrating on working out. Combined with the production of endorphins, the stress and anxiety will decrease.
* improves focus and mental clarity. Research has shown that those who participate in regular exercise have less chance of suffering from Alzheimer’s and senility.
* better energy levels. It may sound unlikely, but the more you exercise the more energy you will have. Feeling lethargic? Go for a brisk walk
* improved strength and stamina. Those bothersome chores will feel much easier, and you will be able to do more for longer.
* increases muscle tone, leaving you looking more defined. The extra muscle mass will also help to increase your resting metabolism.
* improved self esteem and self confidence. Once you start toning up you will look better and feel better. The extra energy, stamina, and endorphins will spill over into other areas of your life. You will feel more in control of yourself and your life.
* improved cardiovascular fitness, helping reduce the risk of stroke and heart attack. Aerobic activity will improve both the health and efficiency of your heart and lungs.
* improved balance and coordination.
* improved circulation results in a glowing complexion, and improved transportation of oxygen around the body.
* decreased risk of diabetes type 2.
* increased bone strength helps to alleviate the painful condition known as osteoporosis (loss of calcium in bones).
* the immune system is strengthened with regular exercise.

How often?

30 minutes every day is ideal. If 30 minutes is too big a call, try and break it up into smaller intervals. Go for a walk at lunchtime, or use the stairs at the office instead of the lift. Use your car less and make an effort to ride a bike or walk. It all adds up.

Types of beneficial exercise:

* brisk walking, jogging, running.
* swimming and aqua-aerobics.
* tennis.
* skating and rollerblading.
* skiing.
* yard work.
* walking the dog.
* dancing.
* resistance work.
* fitness classes.
* sports such as soccer, hockey, netball, baseball,and basketball.
* cycling.
* skipping rope.
* running around and playing with the kids.

Try to find activities that you are good at or enjoy. If you have fun while you are working out, you will want to keep going and your sense of well being will be heightened. If you don’t enjoy your workout swap to something else.


Once you have incorporated a regular workout into you daily routine you will quickly notice the difference when you skip a session. Less energy, and feeling more stressed and anxious are some of the most obvious symptoms that quickly revisit. Once you have started exercising regularly you will wonder how you ever managed without it. Your body and health will reward you as well.