Boost Your Metabolism Quick Tips
Wouldn’t it be great to increase your metabolism? Metabolism is the rate by which the body produces and consumes energy and calories. Having a fast metabolism enables you to burn fat and loose weight fast with the least amount of activity. Actually you’re less likely to store fat in the first place if you have a fast metabolism.
There are several factors that affect your metabolism, such as the amount of muscle tissue, the frequency of your meals, your genetics, stress levels, personal diet and activity levels. Your metabolism slows down due to the following: loss of muscle due to lack of physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are several ways to fire up your metabolism:
1. Build up your lean body mass. Your metabolism naturally decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out with weights twice a week. You could also try reading Fat Burning Furnace or Burn the Fat. Increase your activity in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can take off calories. Here are some guidelines in getting the right exercise:
For strength training
- Heavier weights with fewer reps
- Increase the level of resistance
- Don’t over train
For cardiovascular training
- Insert intervals between exercises
- Perform cross-training and combine the exercises
- Increase reps and speed
2. Eat breakfast. Don’t ignore the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Your metabolism can slow down considerably if you eat breakfast mid-morning or if you wait until the afternoon to eat.
3. Avoid sugar. Sugar enables your body to store fat. It is recommended that you eat food that helps sustain an even level of blood-sugar. Normally this would be protein based foods. You can also use progressive exercise 2-3 times a week in order to stabilize your blood sugar.
4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.
5. Sleep more. According to research, people who do not get enough sleep are more likely to gain weight. Also, muscles are regenerated during the last couple of hours of sleep.
6. Increase your water intake. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water, and a lack of it causes the body system's to decrease in speed, which produces unneeded stress.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart. What ever you do don’t eat one huge meal a day. Your body will be far more likely to store fat.
8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.
9. Plan meals beforehand. Makes it far easier to stay organized, focused and you’ll be less likely to eat sporadically. Prepare the right amount of food for each of your daily meals.
10. Don’t get stressed! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed. Relax. Make sure you do plenty of the things you find relaxing.
11. Drink green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.
Achieving the desired body weight is never impossible if you have the determination and patience needed to stabilize your metabolism level. You are far more likely to be successful when you commit to long term plans and get off the weight loss roller coaster.
