Everyone seems to be talking about increasing your metabolism being the key to weight loss, but what is metabolism and how can increase it? Read on to discover what metabolism means and how to speed your metabolism up.
1.Understand what metabolism is.
In basic terms, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism, and overweight individuals often have slow metabolisms. However, a faster metabolism will allow you to lose more weight than your friend, even if you both have the same activity level, diet, and weight.
2.Discover what is controlling your metabolism.
There are a few factors that you can control and alter, and some factors that you can’t.
- Age – Metabolic rate decreases five percent per decade after you reach 40.
- Gender – Men on the whole burn calories more quickly than women because they have more muscle tissue.
- Heredity – You can inherit your metabolic rate from previous generations.
- Thyroid disorder – Hypothyroidism (under-active thyroid gland) and hyperthyroidism (overactive thyroid gland) can speed up or slow down metabolism, but only 3% and 0.3% of the population have hypo- and hyperthyroidism respectively.
3. Eat small, frequent meals.
Long periods between meals means your body goes into “starvation mode,” which decreases your metabolism as a method to conserve energy and prevent starvation. Skipping meals will not help you cut calories or lose weight; in fact, people generally eat less overall when they eat small, frequent meals. In addition to having four to six small meals per day, eating healthy snacks will also increase metabolism.
4. Drink iced water. As with food, depriving your body of water can encourage it to “hoard” rather than “burn”. When your drink ice cold water, your body burns calories to warm it to body temperature. More than ninety percent of the chemical reactions in your body occur in water, so its important to ensure you drink plenty.
5. Boost metabolism with aerobic exercise. Different activities burn different amounts of calories, but the important thing is to raise your heart rate and sustain the activity for around thirty minutes.
6. Boost metabolism in the long term with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate will be. Every muscle cell that you gain can be seen as a small factory that consistently burns calories for you, even whilst you’re asleep, and increases during exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.
One more thing I want to introduce here – the risks of obesity, many being very serious, we are more overweight than at any other time in history.
Are we not concerned with our own healthy?
Studies indicate that obesity has a far worse impact on health than both smoking and high levels of alcohol intake. Obesity has been linked to many health problems:
- Birth Defects
- Many forms of Cancer
- Heart Disease
- Carpal Tunnel
- Chronic/Extreme Fatigue
- Sleep Deprivation
- impaired Immune Response
- Liver Disease
- Lower Back Pain
Here only to name a few… Just think about all of the risks that we do not know about…
Believe it or not, there is actually one risk of obesity that seems to get everyone’s attention. In the youth centered culture that we live in, people seem to get very concerned at the idea that obesity actually accelerates the rate at which you age (wrinkles and hair loss…).
Think obesity is only a health related problem? Think again. Obesity has taken a tremendous financial toll on our nation. Many of the health care procedures performed are paid for by tax payer dollars. Guess what, it’s more than just a small financial problem. The risks of obesity extend far beyond anything imagined. Obesity has prematurely ended the lives of hundreds of thousands of individuals. Not discounting the broken families and heart broken loved ones.
The next question:How To Speed Your Metabolism Up And Lose Weight?
Your metabolism is one of the most important things you must bear in mind in losing weight and burning fat so its important to speed your metabolism up. In fact, a slow metabolic rate can affect the way your body uses the calories and the energy you have taken through your food. If you want to lose weight you need to burn calories. Simple as that. So how do you speed your metabolism up?
Don‘t worry! Its not too difficult to learn how to speed your metabolism up. Actually, there are a number of ways to speed up your metabolism but your challenge is following the tips and guidelines below. A very good idea would be to get a friend to do the regime with you to help motivate and sustain you. If that isn’t possible, you might want to get a personal trainer to keep you going!
– Always have breakfast. Missing breakfast can put your metabolism into disorder. You may not feel hungry at that time in the morning but its important to have a few healthy foods to start your day. Skipping breakfast can also lead to eating too much during lunch, which will also lead you to put on weight. Moreover, do not skip any meals. This can also cause your metabolism to slow when we want to speed your metabolism up!
– Divide your meals into smaller but more frequent ones. This way, you can speed up your metabolism and use up all the calories you have taken in for one sitting. This keeps your metabolism at a more steady rate throughout the day, rather that the peaks and troughs associated with three large meals. Overeating can often lead to excess calories not being used up by your body and stored as fats.
– Engage in high-intensity exercises. One of the top ways to speed your metabolism up to lose weight is to exercise. You can start with some cardiovascular exercises from simple running or walking to swimming or cycling. These are some of the simplest yet most effective exercises to help speed your metabolism up and burn fat fast. Its best to do exercise early in the morning as this can help your mood and increase your metabolism speed for the rest of the day.
– Include weight training in your regular exercise. You can burn fat and lose weight fast by building muscle because it also helps to speed your metabolism up. Fat is burnt by muscles, even whilst at rest, so its a fantastic way to burn excess calories and lose weight even when you’re not exercising!
– Overcome and manage stress. Stress can very easily disrupt your metabolism, thus if you want to speed your metabolism up, you have to beat your stress first.
Some foods can also help you speed your metabolism up. Although the effect may just be short-term, it is still helpful. For example, spicy foods can increase your metabolism. Green tea is another metabolism booster that you can have and a good substitute for coffee.