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" Have you ever told yourself, I&amp;#039;m overweight because my metabolism is so slow? Could be true \u2014 but before we decide, let me explain how metabolism works. Your &amp;quot;resting metabolic rate&amp;quot; is based on the number of calories your body burns when it&amp;#039;s performing only the most basic functions (breathing or maintaining a heartbeat, for example). If your body burns a lot of calories when it&amp;#039;s at rest, then you can eat a fair amount without gaining weight \u2014 and shed pounds without cutting back to starvation levels. Conversely, if you burn fewer calories at rest, then you have a slow metabolism, and your waistline will expand without much encouragement. So is your weight problem the result of a slow metabolism? Perhaps in part \u2014 but odds are, your eating and exercise habits also play a big role. (Don&amp;#039;t think I don&amp;#039;t know about that cookie binge!) Age is another factor. Every decade after age 20, your resting metabolic rate decreases about 2 percent, so the older you get, the harder you have to work to fight the pounds. Unfair? Definitely. But luckily there are a few ways to kick-start your calorie burn so you can lose weight faster. 1. Have a few cups of green tea In one recent study, subjects who took a supplement of green tea extract burned more calories per day \u2014 78, on average \u2014 than those who took a placebo. The researchers concluded that the green tea increased thermogenesis, the process by which your body burns calories. The extract was equivalent to between one and two cups of tea. So put the kettle on, and grab a mug! 2. Up your fidget factor Have you ever been around people who appear to be in perpetual motion: tapping their toes, crossing their legs or shifting around in a chair? Well, in a 1999 study, researchers at the Mayo Clinic determined that these small movements add up, burning a sizable number of calories over time. During the study, 16 volunteers were fed an extra 1,000 calories daily and were asked to abstain from exercise. After eight weeks, the average weight gain was 10 pounds per person \u2014 but some subjects showed almost no change. It turned out that the people who barely gained were those who fidgeted the most throughout the day (one subject even burned 600 calories daily!). So the next time you&amp;#039;re sitting at your desk checking email, why not tap your foot too? 3. Don&amp;#039;t skip breakfast Mom always told you it was the most important meal of the day, and here&amp;#039;s why: Your metabolism slows down when you sleep, and if you don&amp;#039;t eat when you wake up, your body goes into &amp;quot;hibernation mode.&amp;quot; It stores fat to use later. Skip this miracle meal, and your metabolism could stay slower longer, meaning fewer calories will be burned. Fortunately, a simple, healthy breakfast (hot oatmeal, for instance) revs up your internal engine. And if the meal is high-fiber, you&amp;#039;ll feel fuller longer too.  4. Exploit your body temperature What happens when you&amp;#039;re cold and trying to warm up? You shiver, which may not be pleasant, but it burns calories and boosts your metabolism. Likewise, when you&amp;#039;re overheated and sweating, your body works overtime to cool down \u2014 burning calories in the process. Okay, so you won&amp;#039;t be relocating to the North Pole or to the equator, but you could keep your home and car warmer in the summer and colder in the winter. It won&amp;#039;t make a huge difference, but every little bit helps. 5. Spice it up Research shows that capsaicin, a compound found in jalape\u00F1o, cayenne and other spicy peppers, can increase the body&amp;#039;s release of stress hormones \u2014 like adrenaline \u2014 and thereby speed up metabolism. In one study conducted in Japan, people who added 10 grams of red pepper to their meals had a higher calorie burn for 30 minutes after eating than they would have had after a blander meal. So when you&amp;#039;re seasoning your favorite veggie, omelet or chicken, make it hot, hot, hot! 6. Do strength and resistance training I tell you this so often, you can probably recite it in your sleep. But in case you haven&amp;#039;t gotten it yet, check out the facts: After age 20, the average woman loses half a pound of muscle per year, for a total of five pounds per decade! This muscle loss may be an underlying reason why women often gain 15 pounds of fat every decade \u2014 especially considering one pound of muscle can burn about 35 to 45 calories per day. By adding just five pounds of muscle to your current frame, you could burn an additional pound of fat every 18 days -- the equivalent of 20 pounds of fat a year. And that&amp;#039;s without cutting back your diet! To build lean muscle tissue, you must do strength and resistance exercises using your own body weight, free weights, machines or exercise tubing. 7. Get moving  Aerobic exercise will boost your caloric burn; the exact number of calories expended depends on how often, how long and how intensely you work out. In a study conducted at the University of Missouri-Columbia, participants ran at high intensity for one hour; over the next two days, they burned 15 percent more calories than they usually did. So next time you exercise, it&amp;#039;s worth giving yourself a push. Three Things You Can&amp;#039;t Change About Your Metabolism  Your genes: They account for some of your resting metabolic rate, and unfortunately there&amp;#039;s nothing you can do about them \u2014 except maybe yell at your parents and grandparents. Hey, at least you have someone else to blame for those extra pounds! Your height: The taller you are, the more calories you burn at rest.  Your gender: Sorry, ladies, but most men are taller and far more muscular than most women. (Yes, they have an advantage: Males produce more testosterone and have 10 to 20 times more muscle-building potential than women do.) You&amp;#039;ve spent years feeling annoyed that your husband didn&amp;#039;t gain as much weight as you. Now you know why he&amp;#039;s thinner.  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17479/ways-to-speed-up-metabolism/>