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What kind of exercizes/healthy eating habits can I do to boost my metabolism?

Your metabolism is the rate at which you burn calories, and so this determines how quickly you gain or lose weight. Having a higher metabolism means you burn energy faster, and lose weight faster. The healthy way to boost metabolism is by building muscle. Muscle uses more energy than other tissues in your body and so increasing your muscle will increase your metabolism. Just sitting still, one pound of muscle burns 35 calories in a day while a pound of fat burns only 2! Exercise is the healthy way to build muscle, and all forms of exercise count! Aerobic exercise is great for burning calories, and weight training builds muscles. It is best to check with your doctor before beginning a rigorous exercise program.


There are no foods that significantly increase your metabolism. Eating small, frequent meals instead of large infrequent ones seems to increase calories burned. We think that going for long periods between meals tells your body that you’re starving, and it slows your metabolism to save energy. Having a snack between meals keeps your metabolism “revved ”.

Fruits and vegetables are low in calories and high in fiber and many important nutrients. They can help weight loss by replacing foods that are higher in calories. You can find good recipes using fruits and vegetables here.

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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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