It only takes a few key habits to raise your metabolism. There is no magic pill required. You don't have to put heavy spices on all of your foods or run in circles all day long, either. This article shares ten strategies to keep that metabolism elevated.

The technical definition of metabolism is the sum of all the chemical and physical changes that take place within the body and enable its continued growth and functioning. Metabolism involves the breakdown of complex organic constituents of the body with the liberation of energy, which is required for other processes and the building up of complex substances, which form the material of the tissues and organs.

You may have heard terms thrown around such as anabolism and catabolism. These terms refer to actions that take place within your body. Contrary to popular belief, catabolism isn't just the loss of muscle tissue. When you burn fat, you are catabolic - fortunately, the catabolism is taking place where you want it to.

Conversely, any time your body builds or stores (such as growth of muscle tissue or storage of fat) the process is called anabolic. Sculpting a lean physique means focusing on habits that promote catabolism of fat tissue and anabolism of muscle tissue.

One advantage to having a higher metabolism is that you can consume more food or exercise less to achieve the same results. A higher metabolism implies your body is expending more energy. Therefore, you can take on more energy in the form of food while maintaining your shape or even losing fat. While any one of the following techniques may only impact your metabolism a small bit, the cumulative effect can have a major impact.

5. Fluctuate Calories
Zigzagging calories is by far one of the most effective methods for keeping your metabolism revved. Homeostasis is the action your body takes to "remain stable." In other words, if you drop your calories, your body will try to slow your metabolism in order to keep things the same.

By zigzagging calories, you may be able to thwart this mechanism. Some people zigzag day by day - for example, if their target is 2000 calories, they'll consume 1800 one day and 2200 the next. I prefer to consume low calories for a week or two, and then raise calories for a week, and then drop them again.

6. Increase Protein
Protein requires a complex chemical conversion by your body in order to be used as fuel. It takes up to 30% of the calories you consume to oxidize or use protein for energy.

For example, 100 calories of protein may take up to 30 calories to process. Therefore, increasing the percentage of calories in your diet that come from protein may help raise your metabolism.

7. Perform High Intensity Cardio
High intensity cardio, like weight training, takes you into the anaerobic zone of training. This, in turn, creates what is known as "oxygen debt." Even when you have concluded your exercise, the body is processing waste and recovering from the activity - and therefore keeping your metabolism elevated.

8. Increase Frequency Of Eating
Most bodybuilders are aware of this technique. Consuming food triggers, digestion, and digestion requires calories.By eating more frequent, smaller meals, you continuously supply  your body with

1. Train With Weights
Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) - in other words, your metabolism may be raised for hours or even days after the session. Weight training is also the main way to stimulate the growth of muscle tissue.

Muscle tissue is metabolically active, so it requires calories even when at rest. Muscle tissue also helps increase the number of fat-burning enzymes and organelles in your body.

2. Supplement With Healthy Fats
Healthy fats are involved in the manufacture of hormones and repair of cell membranes in your body. With the right types of fats, your body can use these anabolically.

These processes require energy, so the fats may actually increase your metabolism despite the added calories you are consuming! You can add fats to your diet without increasing calories simply by increasing the percentage of calories from fats and then lowering the percentage of calories from carbohydrates or proteins.

3. Every Little Bit Counts
Believe it or not, simply changing some simple daily habits can have a huge impact on your metabolism. Do you play the game of driving around the parking lot for twenty minutes waiting for the perfect space to open? Instead, park at the edge of the parking lot and walk to your destination.

You'll probably get there quicker, and burn some calories along the way. Other metabolism-boosting activities include standing instead of sitting, taking stairs instead of elevators, and even fidgeting!

4. Don't Fear Carbohydrates
Carbohydrates are not the enemy. Using the right types of carbohydrates can be a valuable tool for your metabolism.

For example, you may expend more calories consuming 20 grams of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The lentils contain fiber and other nutrients that the body must work to extract, and therefore expends more energy. Look for fibrous, low-glycemic carbs and focus on unprocessed carbohydrates.