If you’re trying to lose weight, increasing your metabolic rate can enable you to lose more weight without cutting more calories. The commercialism surrounding “metabolism-enhancing products” has made it difficult to separate fact from fiction (or advertising), but you can find a few research-based suggestions here.
Understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. Very few people have a fast metabolism. A faster metabolism will enable you to lose more weight than a person with the same activity level, diet, and weight.
Estimate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR). Although they are slightly different, estimating either is sufficient for the purpose of losing weight. What these equations will show you is, that if you weigh more, your RMR will be higher! To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). There are also calculators online that can do this for you: RMR = 9.99w + 6.25s - 4.92a + 166g-161. w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms. s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters. a = age in years. g = gender = 1 for males, 0 for females.
Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be: RMR x 1.15 E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300 To lose weight safely, do not exceed your maintenance intake or have a caloric intake lower than your calculated RMR. Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
Eat small, frequent meals. Extending the time between meals makes your body go into "starvation mode," which decreases your metabolism as a means to conserve energy and prevent starvation. While some people are able to lose weight through intermittent fasting, most people generally eat less overall when they eat small, frequent meals. In addition to having four to six small meals per day eating healthy snacks will also increase metabolism.