There are a large number of people who would do almost anything to increase their metabolism. Having a high metabolic rate enables one to maintain the burning of fat and lose weight fast with the minimum amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories in order that the body can function.

Many factors affect the metabolism of a person, such as the amount of muscle tissue, the timing of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolic rate is reduced due to the following: loss of muscle tissue because not enough physical activity is being done, the tendency of the body to absorb its own tissue because there is not enough food energy to sustain it, and the decrease of exercise that comes naturally with getting older.

Here are several ways to fire up one’s metabolism:

1. Develop a fit and healthy body. It is a natural process that metabolism decreases as we get older, but it is possible to beat the effects. The amount of muscle tissue that a person has is a major determinant in their ability to burn calories and lose weight. So it is obvious that building muscle is essential. Strength and resistance should be built up by a regular work out at least twice a week, preferably with weights. Do light exercises in between the full workouts. Light exercise such as walking instead of driving short distances and using the stairs in place of the elevator can burn off calories. The secret is to match the input of calories to the amount of activity that one has.

Here are some guidelines in getting the right exercise:

To build up muscle -Gradually raise the number of repetitions of a particular exercise. -Increase the level of resistance -Utilize advance exercise techniques if this is possible. You may need to consult a professional trainer

For cardiovascular exercise -Add rest periods between exercises -Perform cross-training and combine the exercises – Increase resistance and speed

2. Start the day by eating. Many people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, studies reveal that those people who eat breakfast are thinner than the ones who do not. The bodies metabolism can be considerably slower if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, regular exercising 2-3 times a week will assist to stabilize the body’s level of blood sugar.

4. Never skip meals. Although it would appear to be self evident that missing a meal will help you lose weight, but this is not true. The problem with skipping a meal is that it slows down your metabolism. In addition, missing a meal will make you more likely to snack between meals.

5. Eat spicy foods. Surprisingly, eating can be good for you and help lower your weight! Any food that contains peppers can increase the metabolic rate. Higher metabolism means that the body can burn fat faster.

6. Get more sleep. Studies have proved that people who do not get enough sleep are at the greatest risk of putting on weight. Also, muscle tissues are regenerated during the last couple of hours of sleep.

7. Increase water intake. Toxins are produced whenever the body converts fat. Water flushes out these toxins that are produced. In fact, most of the bodily functions involves water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

8. Eat smaller portions. The ideal diet is to consume 4 to 6 small meals that are timed 2 to 3 hours apart. Eating less food is a major factor in reducing your calorie intake.

9. Eat Energy Foods. Include more high energy foods in your daily diet. These energy foods include such items as fruits and vegetables, beans and whole grains.

10. Plan meals in detail. Always get ready the right amount of food that you have planned for each of your meals. Always stick to your planned meal times, and don’t snack in between.

11. Take it easy! Stress, whether it is physical or emotional stress, results in the release of a steroid called cortisol, which decreases metabolism. Chilling out will reduce the amount of cortisol in your body and so keep up your metabolic rate. Another problem with stress is that people tend to eat more when stressed.

12. Drink green tea instead of coffee. Green tea can be used as a substitute for coffee. Green tea has the ability to raise your metabolic rate, and unlike coffee, it has no undesirable side effects when too much is consumed.

Reaching your target weight if you have the determination and patience required to stabilize your metabolic level, which is so important in weight loss. If you can stabalise your metabolism then you can lose weight. The real trick is realising that eating correctly and working out is not just a passing fancy, but a way of life.

Roger Titley is the webmaster of the successful weight loss web site www.BiggestLoserPlan.com which is designed to help anyone lose weight and become the person that they want to be.

– Roger Titley