There are several good ways to increase metabolism. There are foods to eat, foods to avoid, a pattern of eating, and specific exercises that will all increase metabolism if done properly. The methods work well together and they are sustainable long term.

First, eat a meal about every 3 waking hours (5 or 6 meals per day). You will not be eating more food; you will simply be spreading it throughout the day. Each of those 5 or 6 feedings should contain at least 15 grams of unprocessed protein (from natural sources) for a female or at least 20 grams per feeding for a male. This is one of the best ways to increase metabolism.

Also, drink plenty of water. Increase your intake daily until you are consuming at least 3 quarts daily–and one gallon daily would be better.

Second, eliminate processed (refined) carbohydrates from your diet. Processed (refined) carbohydrates have negative effects on health. They can also cause weight gain and slow down metabolism. When digested all carbohydrates turn into sugar, and sugar becomes fat. So, think of eating carbohydrates as eating sugar and think of eating processed (refined) carbohydrates as eating concentrated sugar.

If you want to lose body fat, allow yourself only 40 to 70 grams of carbohydrates daily. Get those carbohydrates from natural sources such as (preferably organic) fresh vegetables and low carb fruits. There is no minimum daily requirement for carbohydrates, but they do have many beneficial phytochemicals and fiber so eating some is fine (as long as they are unprocessed).

Third, begin a program of mild fitness exercise (cardio) such as brisk walking. For example, today go for a walk at the best pace you can manage until you are comfortably tired. Note how far you walked. The day after tomorrow, go for another walk but increase the distance slightly. Continue walking every other day until you are walking 4 miles. Once you are able to do that, slightly increase your pace with each walk until you are walking those 4 miles in just under 1 hour every other day. This will burn many extra calories during an immediately after your walks.

Fourth, begin a strength training program to increase your lean muscle mass. Lean muscle is a METABOLIC FURNACE that will burn extra calories 24 HOURS DAILY. Strength training is one of the best ways to increase metabolism. Male or female, young or old, everyone can lose body fat this way.

(Before altering your exercise habits, you may wish to obtain the blessing of your personal physician.)

At the bottom of this reply, I have added page links to Internet resources for free walking for weight loss plans, free strength training programs for beginners or more advanced, lists of foods that increase metabolism, lists of foods that slow down metabolism, and other free natural ways to increase metabolism.

I hope this information helps you, Stephanie.

All my best wishes.