* Follow aerobic exercise 4 to 5 days a week. Aerobic activities, such as brisk walking, running, swimming and bike riding, burn calories and increase metabolism while you are working out. Several studies show that aerobic activities cause your metabolism to stay at an elevated level for a period of time after you have finished exercising.
* Work in strength-training exercise 2 to 3 days a week. Lifting weights and other strengthening activities, such as doing push-ups or crunches, on a regular basis will actually increase your resting metabolism all day. That is because these activities build muscle. And once more, muscle burns more calories than body fat. As a matter of fact, if you have more muscle, you burn more calories – even if you are sitting still.
* When it comes to supplements, I do not recommend them. The ingredients that are effective tend to increase metabolism only slightly and they can be risky. High doses of stimulants can make you jittery, and boost heart rate and blood pressure.
* The bottom line: The safest and most effective way to increase your metabolism is to eat an appropriate amount of food every 4 to 5 hours, incorporate a portion of lean protein into each meal, and exercise regularly.