how to speed up metobolism rate?

· Build lean muscle mass:
There is nothing as good as building lean muscle mass with the help of
strength training to give metabolism a push. The more you build lean muscle
mass, the higher will be your metabolic rate. Push-ups, squats, simple bicep
curls or triceps pulls are great strength training exercises to accomplish this
job. You could do these exercises 3 to 4 times a week; and you will
experience a boost in your metabolic rate as well as a good-looking body.

· Stop all crash dieting programs:
Drastically reducing food intake sends an opposite signal to your body’s
metabolism. The moment it realizes that food is in limited or short supply, it
slows down metabolism to conserve more energy. What happens later is that
even when your resume your normal diet, the metabolic rate will still be low
as it is still conserving energy and creating unnecessary pounds for
accumulation later.
The golden rule is to never cut calories by more than 500 calories per day
and never less than 1200 calories total each day. After you have calculated
your total calorie intake per day, divide this total amount into six small
meals/snacks which you can then have through out the day.

· Have a protein-rich diet:
Most renowned dieticians agree that protein stabilizes the process of insulin
secretion, which can affect metabolism. The ideal amount of protein which
should be included in your daily diet should be a minimum of 70 grams per
day. This amount can also go higher.

· Engage in physical activity:
Make physical movement a habit. Remember, the more you move about
the more calories you burn. This can involve using the staircase instead
of the elevator, parking your car at a distance and then walking to your
place of work, walking around and doing window-shopping, walking the
dog every morning or evening, house cleaning, or any such activity which
involve walking about and remaining physically active.
Walking is one of the most frequently recommended physical exercises of
all time. Especially if you take evening walks, it can help you boost your
metabolism, as it slows down for many people towards the evening.
Even a 30-minute aerobic workout before dinner can elevate your
metabolic rate and keep it in that high state for about 2 to 3 hours. This
means that the calories you consume during dinner will have a lesser
chance of accumulating in your body.
If you do these minor changes in your working pattern, and spend time
doing such activities for even 20 minutes a day, you can actually burn
about 100 calories per day. If you increase your activities and spend more
time being physically active, you can expect to burn more calories.