Strength training exercises (e.g. lifting weights) builds muscle which is metabolically active. In other words, the effects of strength training are beneficial for metabolism and lets you burn more calories even at rest. A consistent exercise program combining both aerobic and strength training exercises will naturally increase metabolism. Consequently, exercise is beneficial for maintaining weight, and is an essential component for weight loss.

Eating smaller, more frequent meals can also help keep your metabolism going strong throughout the day. This provides a constant fuel source for your metabolism and boosts energy, as compared to eating 3 or 4 large meals throughout the day, which may make you feel sluggish and fatigued. Skipping meals has the worst impact on metabolism. It will slow down the metabolic process and is not favorable for weight loss. Although some weight loss may occur initially from skipping meals because of a reduced caloric intake, the end result is undesirable. Metabolism is slowed and overeating is likely to occur. When an individual resumes eating, they may find they have gained back all the weight that was lost, and more.

To boost metabolism, it is recommended to eat 3-6 small meals daily (depending on your weight/body size). This will also keep your appetite in check and prevent overeating.

Good nutrition is important for overall health. Along with eating smaller more frequent meals, it is important to stay hydrated and drink at least 8-10 glasses of water daily. Good hydration keeps all body functions working properly. Furthermore, consider adding some nutritional supplements to fill in any gaps that may exist in your diet. Taking a daily multivitamin/minerals supplement can fill in these gaps an ensure individuals are meeting their daily nutritional needs.

Adequate amounts of B vitamins help to keep energy levels up and a B-complex supplement can help. Calcium is necessary for bone health throughout life, and, in higher amounts, has also demonstrated benefits for helping to maintain weight.

Finally, green tea extract may also help give metabolism a boost. Green tea extract shown to increase energy expenditure slightly, and may help aid in weight management/weight loss.