#1 Maintain a Regular Eating Schedule
If you are looking to stay healthy and lose weight it is best to maintain a regular eating schedule.
A study published in 2004 found that a regular eating pattern benefits fasting lipid profiles and reduces insulin spikes after meals. These factors can improve your metabolism.
A regular eating schedule does not mean eating more than four or five meals a day. In a 2012 article, strength and conditioning specialist James Fell cited many current studies that prove increased meal frequency does not improve metabolism. Focus on maintaining a regular eating pattern day to day instead of meal frequency.
#2 Increase the Intensity of Exercise
Short bouts of high effort training are more effective methods of balancing blood lipids and boosting your metabolism than endurance-oriented workouts.
Focusing on shorter interval workouts—what researchers call high-intensity intermittent training or HIIT—allows you to decrease the amount of time you spend working out and provides better metabolic benefit.
To get aerobically fit, lower blood pressure and lower cholesterol, try the scientifically developed “10-20-30” method. Exercise for 10 seconds at high intensity (all out), 20 seconds at medium intensity and 30 seconds low. You only have to repeat the workout cycle 2 or 3 times to see metabolism boosting benefits.
#3 Keep Your Sleep Cycle Regular
Scientists researching sleep have discovered that your body develops a natural rhythm. These processes are controlled by what they call the circadian system. A 2011 study demonstrated that the circadian system and your sleep patterns are tied directly to metabolism.
Disrupting your internal clock and developing irregular sleep patterns are scientifically proven to put you at greater risk of developing type 2 diabetes and obesity.
#4 Eat More Protein
A 2012 study of diet composition determined that when overeating, calories from protein were less likely to be stored as fat. Higher levels of protein in your diet also increase resting energy expenditure. Burning more calories at rest allows you to eat more without exercising more.
In this particular study, participants intentionally overate. People in the high protein and low protein diet groups gained weight, however, the high protein group developed more muscle and less fat than the low protein group.
#5 Move As Much As You Can Throughout The Day
Sitting around all day is likely to reduce the number of calories you burn and impacts the speed of your metabolism. Patterns in the workplace have created more sit-around jobs and less active positions.
In 2011, researchers studying obesity trends in the United States argued that average weight gain in Americans over the last 50 years is directly correlated with a 100 calorie reduction in occupation related energy use over that same period. If you have a sedentary job, be sure to get up throughout the day and move around.