Your metabolism is constantly changing. Everything you do affects how many calories you burn each day. In fact, things you do today affect your metabolism for the rest of the week or longer.
Most people would be surprised to discover that they can actually measure their metabolism. I'm not talking about expensive tests where you blow in a tube- actually, that's less effective. The best way to track your metabolism is with a small notebook, a scale, and an AccuMeasure bodyfat caliper.
MyFitnessTrainer.com automatically measures your metabolism. You just enter your information once a week, and it adjusts your calorie intake goal to match your changing metabolism.
Here are some easy ways to up your metabolism:
- Sleep more. Most people need at least 8 hours per night, and you need extra if you're strength training.
- Eat more (often). Every time you eat, your metabolism spikes to use that food. The trick is to eat as often as possible without eating more calories than you should. Eat high-fiber foods to trick your body into thinking it's eating a lot of calories.
- Exercise more. The more cardio (running, walking, biking, etc) that you do, the more calories you burn. Try to do cardio twice a day during the holidays, and you'll feel an energy boost. This energy boost is caused by your revved up metabolism. Bonus: every time you work your heart with cardio exercise you burn additional calories for up to 4 hours afterward!
- Strength train. While cardio effects on the metabolism last an additional 3-4 hours, strength training can boost your metabolism for 3-4 days! This is because your body is healing the microscopic muscle damage caused by your workout.
- Take a multivitamin. While many supplements are unhealthy or even dangerous for your metabolism, a multivitamin helps. Because your "fat-burning-machine," your metabolism, can't run at peak performance if it is lacking a vitamin or mineral, this is great insurance.
- Fidget. Believe it or not, you can significantly up your metabolism on a day-to-day basis by fidgeting. Wiggle around, shake your foot, twiddle your thumbs- you're burning calories!
- Work. Whether you're vacuuming the carpet or taking out the trash, you are fueling your fat-burning machine. So don't shirk work.
- Drink water. Water hydrates your cells, protecting them and allowing you to exercise harder. It also cleans your liver, allowing your metabolism to run full force. The more water the better (up to about a gallon a day).
