In very basic terms, metabolism is just the way your body makes use of the calories that come from the food you eat and the rate at which these calories are used is referred to as the metabolic rate. Everyone’s metabolic rate is different and, unfortunately, those with a slower rate tend to gain weight easier than those with faster rates. If you can figure out how to speed up your metabolism so that your calories burn up without being stored as fat you’ll be able to shed those extra pounds.

Constant “fad” dieting can have a negative effect on your metabolism but by training your body to react in a different way to the foods you eat you can speed up your metabolism and burn more calories efficiently. When you can learn to master your metabolism you can still eat the things you love and still lose weight.

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Once you read the following list you’ll probably realize that you already knew these things. They are the basis of any sound weight loss program and the best way to speed up your metabolism:

• Never skip breakfast (and try not to skip any other meals)

• Eat at the right time, small frequent meals are best

• Get plenty of sleep

• Drink plenty of water

• Eat a well rounded diet: carbs, lean proteins and good-for-you fats

• Exercise at least 3 times a week including muscle strengthening

By implementing small changes you can increase your metabolism and still not feel deprived. If you can fit 5-6 small meals into your daily schedule that’s great but if your schedule better suits 3 meals a day try to have nutritious meals and small, healthy snacks in between.

Try to eat a hearty breakfast as early in the day as possible and stop eating a couple of hours before going to bed. When you don’t eat anything for a long time your metabolism slows down and that means losing the opportunity for your body to burn stores of fat. Your metabolism slows down at night so you can allow enough time to process your last meal and then allow your body to rest.

As much as many of us would like to avoid it, exercise is also a major player in speeding up your metabolism. Strengthening and toning your muscles plays a major role in helping you master your metabolism. We’re not talking bulking up…you just need to work on making your muscles stronger.

Working with small weights, resistance bands and swimming are all great exercises to strengthen your muscles. Just remember that whatever method you choose it needs to be something you enjoy enough to stick with. Dancing, gardening and hiking are all great choices as well. Good cardio workouts also work well to boost your metabolism while you’re doing them but working on your muscles will help your body burn calories even when you’re not working out!

Changing your workout routines is also a good idea. It can throw off your body and increase your metabolism by adding a quick sprint to your normal walking routine. Your metabolism rate can get adjusted to your routine and you’ll stop losing weight so mix it up to see results.

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