Your metabolism rate is based on several factors, including age, gender, amount of muscle versus fat, and activity level.
Studies show that you continue to burn calories for as much as 12 hours after exercising. If your workout was intense and lasted longer than 30 minutes, you may continue to burn up to 50 percent of the calories you burned during the exercise itself. To calculate how many calories a specific activity burns, try the Activity Calorie Calculator
- Get into a regular exercise program. Exercise at least 30 minutes a day at least three times a week, five days a week is optimum.
- Do aerobic exercise such as walking, biking or using a stair-climbing machine for at least 30 minutes.
- Exercise twice a day if possible. Do your vigorous workout in the morning, and then take a walk after dinner. This way you will continue to burn calories at a higher pace for almost the entire 24 hours.
- Incorporate weight lifting or other muscle-building or maintenance programs. Putting on 5 to 10 pounds of lean muscle mass will increase your resting metabolism.
- Get plenty of sleep. Don't skimp on sleep and try to keep the same sleep schedule. Lack of sleep can decrease the number of calories your body burns just resting.
- Eat right -- increase your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy -- and boosting metabolism in the process.