Speed a sluggish metabolism

The term “metabolism,” especially in terms of weight loss and gain, gets kicked around a lot. For many, this is an ambiguous term that is either blamed for weight gain (as in, “I have a slow metabolism”) or blamed for the ability of skinny people to eat all they want and stay skinny (as in they have a “fast metabolism”)! We all have a metabolism and what we want to do is keep it stoked so that it’s using fuel (food) at a good rate. Here are ways to actually “work out” and strengthen your metabolism to aim for the highly coveted “fast metabolism.”
- Eat every 3-4 hours (doesn't have to be a full meal but something)
- Aerobically exercise 30 minutes on most days (high enough intensity to break a sweat) and strength train 2-3 days a week (hard enough so your muscles feel fatigued)
- Increase the amount of protein and fiber in your diet -- beans and other legumes accomplish both
Other foods that may help boost metabolism:
- Green and oolong teas have been found to increase energy burned by about 3% and decrease body fat by 14%. Recommendation: 5 cups a day is the goal and it can be decaf.
- Spicy foods, like cayenne and hot peppers, have capsaicin thought to raise metabolic rate slightly. Recommendation: Whenever you can handle the heat.
- Caffeine in coffee, colas and energy drinks, is a stimulant and may increase metabolism slightly. Recommendation: Don't start downing a lot of caffeine but a cup of joe, especially before a workout, has been shown to increase endurance and make it feel less strenuous.