Speed up

Make it lean & mean
One of the most important ways to speed up your metabolism is strength training, said Dustyn Roberts, a sports biomechanics researcher at The Center for Podiatric Care and Sports Medicine in New York. Aerobic activity increases metabolism for up to four hours after you work out, but strength training to increase lean muscle mass can boost your metabolism for up to 72 hours. He recommends doing exercises like lunges combined with dumbbells, or an overhead press.

Keep moving
Anything that gets you moving helps increase your metabolism, said Dr. Erika Schwartz, a New York City internist. “Do something for five minutes every hour, whether it’s squats or walking,” she said. Schwartz keeps a set of 8-pound dumbbells at her desk and pumps them eight to 10 times a day. She suggests changing your routine every half-hour to keep it fun and including a half-hour walk at lunchtime.

Eat healthy foods
Sharon Zarabi, a bariatric dietician and certified personal fitness trainer at St. Francis Hospital in Rye Brook, N.Y., said certain foods keep blood sugar — and consequently energy and metabolism — elevated longer. Put high-fiber, high-protein foods such as almonds; those rich in antioxidants like blueberries and green tea on your menu. A helpful tip: Fresh fruit beats dried because it takes up more space in your stomach, Zarabi said.

Get plenty of ZZZs
Before you set your workout schedule for the day, make sure you get enough sleep the night before, Schwartz said. She recommends seven to eight hours of sleep, minimum. This will make you more effective at work and working out. “When you sleep, your hormones are renewed and everything works better,” she said. Plus, you will be up to working out first thing in the morning, which Roberts said puts your metabolism on overdrive.

Use supplements
Supplements like fish oil, which are full of good-for-you omega-3 fatty acids, are not only good for the brain and memory, they also help bring better balance to your body, Schwartz said. But, she adds, this needs to be done in conjunction with exercise, sleep and good food choices. On the other hand, no soda, caffeine or sugar substitutes will help you increase your metabolism. “The important thing is to take care of yourself,” she said.

-GateHouse News Service