When on a weight loss journey, many dieters try their best to speed up their metabolism. But for the most part achieving that goal is a labor in itself.
Just what is metabolism? Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process calories in food are combined with oxygen to release the energy your body needs to function. Gender, age, body size, genes all control how a person’s metabolism functions. So why is a fast metabolism so evasive? And how can you speed up or boost your metabolism?
I’m sure you may know or in fact be a person who can eat food in large amounts and never gain weight. Whereas you or someone you know, seems only need to look at certain food and feel like you’re gain weight! Did you know that the opposite is actually true? Meaning that a slim person has a slower metabolism than larger persons? Research shows that larger bodies require more energy to carry out basic body functions. Also when a person ages, the metabolism slows down. So what happens when the metabolism slows down in this regard? You gain weight. So if you had a rather reckless diet in your twenties , you may have to modify it once getting older. You may also find that the dieting tricks that worked when you were younger, don’t do anything now.
So how do you boost your metabolism to achieve your weight loss or weight maintenance goals? Well, you have to boost your metabolism.
Here’s a few ways to boost your metabolism.
Build Muscle. Your body constantly burns calories, even when you’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Did you know that for every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily? Take heart , small amount of weight training can make a difference. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate. You’re on the right track by weight training to build muscle.
Increase your work outs. Aerobic exercise may not build big muscles, but it can boost up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym. Or include short bursts of jogging during your regular walk. Or jump on your stationary bike and pedal for at least 30 minutes as you watch TV.
Proper hydration is essential, fuel your body with water. Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In fact it was found that adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water. Leave the chips and pretzels alone for now!
Snack sensibly. Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism pumping, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime. Make sure that you eat healthy snacks like a small salad, fruits and vegetables.
Spice up your meals. Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.
Protein power! Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
Drink some black coffee. If you’re a coffee drinker, you probably enjoy the energy and concentration perks from caffeine. One of coffee’s benefits may be a short-term rise in your metabolic rate. Just be moderate in your coffee drinking. Caffeine can help you feel less tired and even increase your endurance while you exercise.
Try some green tea. This can be an alternative to non coffee drinkers. Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins. These substances are known to boost the metabolism for a couple of hours. There’s research that suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.
Avoid crash dieting. Crash diets — those involving eating fewer than 1,200 (if you’re a woman) or 1,800 (if you’re a man) calories a day — are bad for anyone hoping to speed up their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet
Implementing these tips can boost your metabolism and you’re surely to see results.
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