11 Ways to speed up your metabolism
1. Go for the After Burn
The more intense you workout... The more calories you'll continue to burn "after" your workout is over keeping your fat-burning metabolism higher all throughout the day.
Weight loss intervals are intense workouts that cause an after burn effect where You'll continue to burn calories after you've finished working out to help your body recover from your intense workout so to lose weight faster & permanently...
It's best to do a high intensity workout at least 3 times a week and you can do low intensity workouts the other days.
2. Exercise less but more frequently
Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout
If you have time - you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity (see how to lose weight at home) or if don't have time for 4 separate 10 minute workouts... You can still keep your metabolism higher all day long by going for the after burn (see #1) with ONE longer interval workout.
3. Drink 2-to-3 liters of cold water daily
Not only does water help prevent you from getting bloated by
flushing out excess water weight but as far as increasing your
metabolism goes...
The fat burning process of metabolism needs water to work effectively and...
Your body has to raise your metabolism to burn extra calories to
warm up the Ice cold water you drink and...
More fiber & protein increases your metabolism because your body burns the most calories when it digest foods high in fiber & protein and better yet...
Some high fiber foods like raw vegetables burns so many calories during digestion that it creates a negative calorie effect which basically means...
If you were to eat a 20 calorie carrot... Your body would burn 25 calories digesting the carrot making you burn 5 calories just by eating the carrot.
See how to lose weight without counting calories
5. Eat at least 5 smaller meals
Your body has to burn more calories digesting all those small meals you eat plus... Your body will burn a lot more calories when you eat meals with servings of fiber & protein (see # 4 again) and...
Even if you don't believe eating 5 small meals has no effect on your metabolism: Your metabolism does slows down to conserve energy The longer you wait between meals and eating 5 smaller meals keeps you from not overeating and gaining weight by keeping you satisfied (or not feeling hungry) longer during the day plus...
Your energy levels will be higher and your body will be much more efficient at burning calories.
6. Do something when you wake up
The best time to workout to lose weight is first thing in morning so you'll burn more fat but as far as revving up your metabolism goes...
Morning workouts give you a longer lasting After burner effect (see #1) that helps you burn more calories during the day while on the other hand...
You do get some after burn with evening workouts but your after burn won't last as long since you'll probably end up going to bed in the evening and when you sleep - your metabolism slows back down.
7. Have breakfast after your morning workout - NO COFFEE
You need to eat good breakfast with some protein and fiber (see #4) to boost your fat-burning metabolism earlier in the day so you can burn more fat and...
If you do skip breakfast you'll miss out on all the calories you could've burned if you wait until lunch or dinnertime to eat because... Skipping breakfast makes your metabolism (which is already slow from you sleeping 8-to-12 hours) even slower and...
Studies show that when you eat breakfast... You won't overeat, you'll maintain your weight, and you'll lose more weight while on diet & exercise programs.
8. Gain Muscle
1 pound of muscle burns 5-to-14 calories a day so when you put on 5 pounds of muscle... Your metabolism will burn 25-to-70 extra calories a day and You'll lose an extra 2½-to-7 pounds of fat a year and...
Although the 2½-to-7 pound weight loss is not a lot... When you gain 5 pounds of muscle - You'll look 5-to-10 pounds slimmer because muscle takes up less space than Fat does.
According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and...
Another study showed that men who drank green tea for 3 months lost
almost twice as much weight than those who didn't drink green tea -
see How To Make Your Own Green Tea here
10. Got MILK?
During a Purdue university study... Women who ate 3-to-4 servings of low-fat dairy everyday burned more fat & more calories after meals and...This study said you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skim milk.
11. Spicy foods can increase your metabolismDifferent studies have said that spicy foods can increase your metabolism by 8-to-20% for at least 30 minutes after eating them and you don't have to eat a whole lot of spicy foods...
All you need to do to get a metabolism boost from spicy foods is to add a little bit of Cayenne pepper or Cinnamon to your favorite recipes.
Hi, I currently weigh at 131 lbs and i want to lose 18 lbs. I am 15 years old and my height is about 5'4 and i read this article online that it's easier to get taller if you lose weight. i' m always busy with school and my parents own a restaurant, so i don't usually have time to exercise (except during soccer season). I' m a pretty muscular girl, but i have about 15-16 percent body fat. my goal is to reduce that to less than 10%. what changes should i make?
Hi 2 questions I am 34 i have 4 children and I work out but the muscle building is making me look heavier and I am always tired, what can I do to get energy and speed up metabolism. I weigh 197 I want to get back to 135 or 125 I am 5'2. The other question is that my daughter is 13 and weighs 143 i think she needs to be at 115, because he tummy is big and that scares me. What type of exercise can i get her to do we have a treadmill how long should she be on it and what incline and speed. Thanks.
If u want to loose weight easy,just go out and run 4-8 km every day for a month (if u want to lose it fast),and cut down on fat and sugar.
Drink water before every meal,dont eat late at night.
Thats the only way to loose weight.
Oh,and DONT BUY SOME CRAPPY MACHINES ON TV,or pills and powders,they dont work at all.
They all lie about the effects,believe me!
umm i really need to lose 10kg in 2 weeks, is there any way i can do that? i've been doing a really intense workout called insanity but i have to stop a few times during the workout to catch my breath, i dont eat much during the day but i do eat dinner, still i dont seem to be losing weight, now i only have 2 weeks left. please help!
I'm 34 and 80-100 lbs overweight. I started a diet based on the Glycemic Index. I know that besides a diet, I also need to exercise. The problem is, I have NO energy. I always feel extremely tired. I don't know what to do.
take the first step and get the ball rolling
does lipo-6x work? im a guy
yes - it works
hi this is sana , i am 30 yrs old and weighs 91 kgs nd height is 5'2" ...please help me to loose weight and specially inches fast i cant exercise i feel very tired all the time
So yeah... i used to have alot of trouble with working out. Until i tried a Weight Lose/Muscle Building Program. Its consists of alot of Muscle contusion, and works really well, though the only bad thing about it. Is its costs around 150 Bucks. Though i do say its well worth it. Ive not yet regreted buying it. It comes with 13 DVDs a Work Out Calander and Nutriation Guide. For those intertested check out the P90x. You can also go to Youtube and See over 1000s of peoples results. Im not one these people thats going to pull your leg. Ive actually only been on the Program about 5 Weeks now, and lost a good 15 Pounds, and Gained about 5 Pounds muscle. Im feeling alot more energized. And its a different and fun work out everyday. So try it if your willing to spend the money 
its been 3 weeks since i started going on a diet and working out, i work out after school 8p-9:30p the first week i lost some weight, but now it seems it stoped.
basicly my diet is strictly fish and vegies, no fats, sugar, salt or carbs. and i eat one or two small meals a day and lots of water. i also drink whey protien after i workout.
my workout is about 30mins cardio before and after lifting weights, and i do light weight high reps with 4 sets targeting two body parts a day 6 days a week.
please some help me out thank you,
By the way im 24 yrs old about 98kg height 5'10"
I think the problem for you is that you're on a very strict diet- experiment a bit more, but by no means binge out on chocolates or other treats. When you diet, you lose the weight all at once, and then? Nothing.
Also, eat 5 small meals- 2-3 hours apart and this helps your metabolism. If you only eat 1-2 meals that's not going to help you at all.
Also, as an extra bit of news, it's best to take a multivitamin which helps your metabolism.
If it's fat you're wanting to lose, a fast metabolism's what you need, with a combo of cardio and weights- which you've already got going.
Just as an added benefit, spicy foods help with your metabolism. I had some curry just now, and I'm already starting to kick the metabolism into fast mode.
Good luck! Hope I helped,
Deli 
Help!!
I am working out doing resistance 3 x a week
Walking the baby 3 x a week
Eating WELL - I have had a dietician look over my diet and it's apparently great - lots of greens lean protein etc
However in the last 4 months I have lost NO weight whatsoever. 
I was on prednisone for a year but came off it 6 months ago. My baby is 8 months old and I have 10kg to lose .... I didn't even put on that much weight while pregnant and have never had trouble losing weight.
Any help would be appreciated.
workout seems too easy
I run six days a week for a half hour. I eat pretty healthy, my doctor said so, and I can't lose weight. I weigh 198 and am 5'9. Wtf. Help me.
Hey I wanna lose up to 25-30 pounds before school starts up again in August 27. i think im 121 but i can be a couple pounds heavier like 123-125. and i wanna get down to 90-95 pounds. I drink 2-4 bottles of water everyday. I do aerobic exercises, running, and walking my dog everyday for a couple hours but my weight seems to not budge and i am eating what i should eat and avoiding what i shouldnt. Any advise can help me. PLEASE HELP! im tired to look kind of overweight -.- Thanks 
You want to get down to 90 or 95 lbs? Are you 4'3"? That is a very unhealthy weight for an average adult!
it depends on your height. if you're over 5'2, forget about losing weight. that is a very good weight. keep doing your exercises to stay healthy. don't do it to lose weight.
hi..my name is sophie and im 10 years old, my mom always told me i needed to lose weight and i never listened to her. Now im a ten year old girl, going into 6th grade and i weigh 142 pounds..i dont know what i should do..i only have a month and a half before school starts again....HELP!
try this . in the morning drink milk,brown bread then try to jog at least 30 mins, same thing in the afternoon. but dont forget to eat lots of fruits and vegetables. try to avoid fatty foods, exercise twice a day in 30 mins. you will see the result in 1 month,
I'll be doing more reading and getting more info. For now, here's my situation. I will be 50 in a couple of months. I have been active all my life and pretty much stayed within the same weight range (120-130) all of that time. I do have broad shoulders and lots of muscle which make me heavier, but I look 10 pounds less than my weight. Of course, my metabolism has slowed down- it has never been high and I have always had to work at staying slim. I don't eat alot of junk; in fact I am not a big eater at all, but I have found it very challenging this last year to lose even 5 lbs. I have recently started on a pretty intense workout- I have a home gym with treadmill, barbells and dumbells and cross training machine with pulleys for lats and legs as well as the typical chest press and arm curls apparatus (its a Tuff Stuff gym that's not cheap). Anway, at least three times a week, I run on the treadmill at 6.5mph pace for 10 minutes; work out my chest and arms; presses with bar bells, curls , tricep extensions, and rows with dumbells, and then get back on the treadmill for another ten minute session. I then focus on legs- doing no weight lunges, barbell squats, and pulley thigh extensions. I have the big balls that I do crunches on, and also do more variations of the bicycle, leglifts, and crunches on the floor. What I am noticing is that it seems I am bulking up in the upper arms and upper thighs and that's not the look I was going for. What would be your suggestion for trimming these areas instead of building them? I'd like to cut more arms, but have always been somewhat "meaty" there, as well as I beleive I have always had upper thighs never skinnier than 18". I don't really care about the weight aspect, but it's discouraging to do all these and see the scale go up. Also, I try on alternate days to walk (over 4.3 mph at least-on the treadmill I do it at a 8 level incline-12 being the highest) or outside depending on the weather. I have a very challenging schedule where I have to get up at 5 am just to get to work on time so while I could get up at 4 to run(used to run 35 miles per week) it really takes a lot out of me as I often don't get settled in at night until after 8 pm and to bed at 11. I am also a terrible sleeper- If I get 6 hours of straight sleep without waking up more than once it is very rare. The workout I described above is done on Tues, Thursday, and Sat (or Sun)-usually in the early evening. I drink lots of water- no sodas or sweeted drinks. I do have an average of five cups of coffee per week- never at home- just at work and sometimes on the weekend. I know I have rambled but wanted to give you as much info as possible. I also have a desk job- but do have to walk around in the city to and from the subway. Any advice would be great!!!
Your workout needs to be more intense and you need to do less weights and more fat burning workouts.
at your low weight and height - you need to either RUN FASTER during your short 10-20 workouts and/or do it longer.
Hello Adrian,
I work out for like 4 to 5 times a week. After my weight loss weight training. After that I am doing your pyramid interval routine. After all of that I am so exhausted that I cannot do anything else. Is that normal?
I work at night shift so I workout in the morning after work. The gym instrutor told me not to eat right away after working out because i'm on a weight loss program. Is that correct? If not I'm planning of eating oat meal with non-fat milk or wheat bread and cheese, is it ok?
You input will be very much appreciated. Thank you for your time in advance.
YES - it's normal to work your A$$ off and if you keep it up like that you'll get the results you want.
Dont worry about when to eat although you should eat 4-5 meals a day 3 hours apart...
you need to worry about how many toal calories you need to eat to lose weight
hi im erica.. i'm 15 and i'm 5'4". i weigh 180 (yea i know that might seem like alot but i dont look that big) i need help losing weight FAST. I want to lose this in like 4 weeks and i want want to lose at least 25 pounds. I need a meal plan to get on to help me stay focused. Any Ideas??
take your time and stay focused and
Well I would have to agree with the advice given above I am 5'8" and I weight 130 and I workout five times a week an hr a day, I eat 5 small meals all day long and then a good healthy dinner, this may seem like alot but it works! The bad thing about all these diet fads, like the hollywood diet is that you are depriving your body of what it needs ti stay healthy and to burn calories and the wieght loss is fast but it comes back at the same pace. If you want long lasting and fast results try a few of the suggestions above you will be glad you did
ohhh.. i have lots of ideas for you to gain no weights. try to contact me on my facebook.
this info seems useful but im confused on one thing is it better to work out every day or every other day?
you can do low intensity cardio everyday but only do HIGH intensity 3-4 times a week
it really depends on your body and what you are willing to do everyone has a different tolerance, finding yours is the key there are some poeple I know that do 3 times a week at an hr and a half a day and then there are those who exercise every day, but you do have to give your muscles time to repair themselves and build up, doing too much is sometimes a bad thing that is how people get injured and have to stay away from the gym for a while. Once you start exercising and finding your tolerance you will know how much is enough
Hi Adrian. Im a 17 year old male weighing in at 191 lbs, down from 210 which was down from 240. how can i lose more weight? i have a healthy amount of muslce on me and guess im only around 20% body fat but i want to hit 10% or lower. Im about 5' 11 or 6' tall and everyday i do pull ups, i can only do 3 , and i do 10 sit ups consisting of up as fast as possible and taking about 30 seconds to go down. i also do 15 or 20 pushups a day. is there anything else i can do to lose more weight? it seems im at a plateau and just cant push past 191. Please Help
Hi Everyone,
I'm so excited I found all of you who need help! I was about 185 pounds back in 2003 and finally found a way to keep in shape and learn about healthy nutrition!! I've lost 60 pounds since the birth of my son in 2007 mostly with the help of Beachbody products. Many of you probably don't have access to a gym like me. I started doing at home exercise DVD's such as Chalene Extreme, P90x, and Insanity. These are top notch workout programs with THE BEST trainers in the country. Beachbody also sells a meal replacement drink which is OUT OF THIS WORLD!! It's is nothing like Slim Fast or any of those other drinks. It's like having a chocoalte milkshake for breakfast every morning. There are lots of different recipes to try. I have mine with coconut extract. SOOOOOO GOOD! Check out my website to see more about all of this. I can also help you FOR FREE if you contact me through this site with any questions about health or fitness. I'm a beachbody coach. Here's my website. www.beachbodycoach.com PLEASE don't hesitate to contact me. I love helping people!!
I am 14 years old and moving to a new location. I am 5'4'' and weigh 152lbs. i reaally would like to loose around 30lbs can anyone help me.... i run on a treadmill for 15minutes and do 50 situps daily take dieet pill dont drink pop or eat sweets what could i possible be doing wronge y and i not loosing weight please help me
How many times a day are you eating this may be the problem, and the amount of time you are staying on the treadmill, try staying on there for an extra 15 minutes a day ans cut down on the other stuff, once you have lowered your body fat content then it is easier to start building muscle
I going through the same thing. Instead of eating less try eating 5-6 smaller meals. Also u should switch up your routine after a while your starts to get use to it. Isstead running try walking and pysh ups instead of sit ups. hope I helped 
hi my name is afsheen , i am 5'4 and i am 140 lbs i need to loose weight and i amvery deprressed i amgiaing fat everyday pleas help me out
Hi Adrian,
I am so frustrated, I am 5'11 female and very overweight. I decided to make a HUGE change because I am sick of being overweight. I never used to exercise or watch what I eat (lots of fast food). I did the couch potato to 5K program on the internet it is a nine week program, I have now completed. I run 3 miles 4-5 days a week and follow the weight watchers program; I have a few small slips here and there I'm not going to lie. I have been taking Alli for 3 weeks as well with breakfast, lunch and dinner. I have only gone from 214 pounds to 200 in 12 weeks and have been stuck at 200 for almost four weeks. I only drink about two 8oz glasses of water a day, I know I should drink more water but I can't imagine that is the only problem. I want to cry then go to Dairy Queen and order one of everything on the menu. Can you think of anything I'm not doing or something I can try, Please Help!!!!!
look at this first and also look at this here
I'm not exactly sure if this will help because i'm a 16 year old male. BUT all through out my child hood i battled self esteem probs. from being overweight(big gut, man boobs) and i weighed about 180 from 12 to 15. But i dieted and started exercising daily and got down to 165ish. IT TOOK ME SOOO long to push pass 165. But I strictly wrote down all the calories from food i ate ( which honestly was like 2 small meals a day) and cut it in half. I went for those 2 small meals to eating the 100 calorie pack snacks ( Dry roasted almonds ) 4 times a day. Along with four 8oz. glasses of water usually when i ate. That along with exercise got me from 165 to 140. But do to my height 6'1 i looked sick. i just needed to buff up lol. But seriously keep up with your diet and exercise and just make your meals smaller portions. You also could be gaining muscle weight if you work out. But dont do sit ups and core exercises!!! They will just make you look bigger if you dont have a flat tummy. What i would do is forget the weight watchers, go to the grocery store and stock up on fruits and celery! celery is a negative calorie food ( You burn off the calories just by eating it) But hang in there you'll get there! keep it up!
Actually drinking water might be the problem. You see drinking cold water actually burns calories because your body has to speed up your metabalism to warn the cold water down. Also if your not drinking water you're more likley to drink soda Witch is the worst thing you can do while trying to lose wieght. Drinking 8 cups of water can help you lose weight just by doing that alone. So try it
Well the best advice I can give is when you are feeling that urge to eat something that you know is not good for you reach for something else like fruit or a bagel with peanut butter, these things will curb your appetite and take away the cravings for all the bad stuff, as far as the 200 that you are stuck at sometimes when our body gets rid of all the fast fat we have to work that much harder to keep it up try increasing exercise time by 5 min a week until you feel you are at an exeptional timeframe that will benefit your body, also make sure that you are eating enough calories to burn during the day, your body needs calories to burn and when you are exercising with nothing in you to burn your body rolls into starvation mode and when this occurs it takes your body that much longer to burn anything when you finally do eat something. Hope this helped a litle bit
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