Speed Up Metabolism To Aid Weight Loss

What Is Metabolism?

Tips To Use As Metabolism Boosters

1. Exercise. You need to include both strength training and cardiovascular exercise in your daily activities. While muscle cells burns energy, fat cells store energy. Therefore, to speed up metabolism, you need to increase your muscle mass, and also burn up fat stores. Weight training is the best way to build muscle and permanently increase your metabolism, as the more muscle you have, the more calories you burn, even when your body is at rest and you're not doing anything. Cardio burns up calories and gives your metabolism a boost for short time. The more intense your workout, the stronger the effect.

2. Eat Enough Food. We all know that to lose weight, you have to consume fewer calories. However, if you don't eat enough food, your metabolism will slow down, making it harder for you to lose weight. When you starve yourself or skip meals, your resting metabolic rate automatically slows down. Also, a sharp and sudden reduction in the amount of calories you eat (for example in a "crash diet"), will cause your body to react by preserving your fat stores, and start burning muscle instead. You will ultimately end up fatter. To calculate how many calories you should be eating a day, use the BMR Calorie Calculator provided on this website.

3. Eat Regularly. To keep a high metabolism you need to start the day with a healthy breakfast, and eat 5 to 6 meals a day. During the night, while you sleep, your metabolism slows down, so you need to kick start it when you get up in the morning. Eat most of your calories earlier in the day, and keep you body energised by feeding it at regular intervals with healthy snacks. Of course, you need to eat wisely and keep within your daily calorie limit. You should eat fewer calories as the day wears on, and stop eating after your evening meal.

Foods That Increase Metabolism

• Lean Protein. As a food group, protein has the greatest themogenic effect (it can burn up to 27% of calories in the protein itself during the digestive process). Examples are chicken and turkey breast, game meats, fish, and egg whites.
• High Fiber Carbohydrates. Oatmeal and whole grain breads are a good example.
• Fruits and vegetables such as tomatoes, blueberries, green leafy vegetables, cabbage, celery, brussel sprouts, broccoli, cauliflower and grapefruit.
• Hot Spices.. Hot peppers, chilli, cayenne pepper and mustard are examples.
• Green Tea, coffee and black tea have a small thermic effect.
• Iced Water. Drinking at least 8 glasses of water a day is recommended, and iced water is known to have a small thermogenic effect.
• Acidic Dressings such as lemon juice, vinegar and apple cider vinegar are regarded a good fat burners.

So, while your metabolism determined by your age and gender, you can make dietary and exercise changes to speed up metabolism.

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