Facebook Pixel

How To Speed Up Your Metabolism

Rate This

Are you trying to lose the weight and keep it off? One big key to keeping the weight off for good is to speed up your body’s metabolism! The main problem with quick weight loss programs is that your metabolism never really changes and you end up gaining back more weight than you lost!

Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).

The starting point for determining your daily caloric needs starts with your BMR. You need to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums.

Here’s an example:

Your BMR is 1800 and you use another 800 calories through exercise and daily activity (a total of 2600 calories). If you consume 2000 calories during the day, you would have a caloric deficit of 600. This will cause you to lose weight for the day. If you continue this pattern, you will lose weight every day. It is important not to starve your body or you will get the opposite effect of what you want. Starvation will cause your body to conserve energy and store fat. For instance, if you consumed 1500 calories, you would not even meet your BMR needs. This amount (1100 caloric deficit) is unhealthy and will cause fat storage and a host of other health problems if continued. This type of deprivation can also lead to loss of muscle mass.

Speaking of muscle mass, you need to build it on your body to burn fat (lose inches), lose weight, tone your body and permanently speed up your metabolism. This happens because your body has to work harder to maintain muscle. One pound of muscle can burn up to 50 extra calories in a day.

Don’t become obsessed by the weight scale (a scale junkie)! When you start an exercise program, your weight might even go up a little because you are building muscle mass (muscle weighs more than fat)! Focus instead on inches lost and the way your clothes fit.

Add a Comment10 Comments

EmpowHER Guest

I noticed you mentioned saunas and steam rooms (kudos to you for not suggesting people use them as part of their weight loss regimen), and I feel it's important to make it crystal clear...saunas and steam rooms will not help you to lose weight, and using them for such a purpose is very, very dangerous!

Any weight lost while using a sauna or steam room is merely water weight (from sweating), and will be regained as soon as enough liquids are consumed. Failure to replace those lost liquids results in dehydration, and that is incredibly dangerous.

The only way to really lose weight is through proper diet and exercise. Good luck!!

Almost Heaven Group

November 13, 2009 - 8:34pm

Love your article, your attitude and the thorough, detailed info. How does one go about figuring out or finding out what their BMR is?

September 15, 2009 - 8:35am
(reply to Diane Porter)

Thank you Diane for the comment! You can determine your BMR with an online calculator. Just do a search on "BMR calculator" and you'll find plenty.

September 15, 2009 - 11:44pm
EmpowHER Guest

Gaining muscle mass is the only way to increase your basic metabolic rate

How to Exercise Throughout Your Day

September 10, 2009 - 10:17am

Well, I'm a scale junkie; battling menopausal weight gain; but also working with my personal trainer, while in training for another marathon. I joked with one of my colleagues at work that, with all the strength/weight training I'm doing, my arms should look like Arnold's (the "Governator"), LOL!

Love your common sense approach :))

September 9, 2009 - 5:23pm
(reply to alysiak)

Thanks for the comment Alysiak! Keep lifting the weights and have a great marathon run! Try to weigh yourself "only" once a week :)

September 12, 2009 - 9:29pm

I agree with the weight training. I used to be scared that lifting weights would bulk me up, especially my thighs which I am paranoid about, being a 'pear' shape. I have been lifting small weights for over 2 years now and am amazed at how much I can eat and stay the same size. The definition in my arms has been an added bonus!

September 9, 2009 - 5:15pm
(reply to Kellie - My Health Software)

You're so right Kellie! Keep working hard and sculpting your body! And, take a friend with you to workout and do the same things you are doing!

September 12, 2009 - 9:25pm
EmpowHER Guest

Love your articles, good scientific common sense based on fact not hype.

September 9, 2009 - 5:01pm
(reply to Anonymous)

Thanks for the visit and comment!

September 12, 2009 - 9:22pm
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy
Add a Comment

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


Get Email Updates

Fitness Guide

Have a question? We're here to help. Ask the Community.


Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!