Yes believe it or not, you can learn how to boost your metabolism to lose weight. If you’ve always assume that some people are just lucky because they have a high metabolism, you know the ones I’m talking about, those skinny people who can eat whatever they want and never put on any weight.
Well if you’ve always felt that way, you’ll be glad to know that you can do things too to boost your metabolism, and it doesn’t involve any funny pills, in fact I think you’ll be quite surprise and pleased when you learn the simple actions required of you to make this happen, you might even be doing most of them already.
These tips to boost your metabolism were taken from Athomemagazine.co.uk
Tips On How To Boost Your Metabolism To Lose Weight
Eat less, exercise more. you all know the drill, but we reveal some secrets you may not be aware of that could be the key to a slimmer, new you.
Most of you think of your metabolic rate as something you’re born with and that’s fixed, but it’s simply not the case. There are ways you can boost your metabolism to make it work harder. Metabolism is a collection of chemical reactions that take place in the body’s cells to convert the fuel that’s in the food you eat into the energy needed to power everything you do. It not only gives you the energy to do a four-mile run, for example, but it also provides the energy required for everything from moving to thinking and growing.
Burn, baby burn
Most of your body’s energy is used for essential functions such as excreting waste or keeping the heart beating. This is what is called your resting or basal metabolic rate (BMR). It is the amount of calories you expend at rest just to keep your body going, or maintain itself, and it accounts for a surprisingly high 50-80% of your total energy use.
Your BMR has a big impact on the total calories you burn each day – our total metabolic rate. If you want a faster metabolism, the only way you can achieve it is to somehow raise your BMR.
When you want to lose weight – and let’s face it, most of us do at some point in our lives – you tend to cut down on your calorie intake and increase the amount of exercise you do. This way, you are moving more, burning fat and ultimately shedding inches and pounds.
But the fascinating thing about metabolism is that everyone seems to have a different rate. We all know that annoying person who can consume doughnuts and burgers on a daily basis, do no exercise and yet still manage to stay super-slim. Well, that is down to their metabolic rate working faster and more efficiently than that of the person who needs merely to inhale a whiff of a cream bun to pile on the pounds.
A lot of people are obsessed with the slim ideal you are bombarded with from all avenues, blame their ‘metabolism’ when they can’t shift the weight. Increasing your metabolism means your body burns calories at a higher rate. So if your metabolism is high, it’s burning calories even when you aren’t working hard at the gym.
A sluggish metabolism may cause you to gain weight, because you will be consuming more calories than your body is burning.
Here are five ways to rev up your metabolism and shift those pounds…
1. Move it
Exercising regularly is a sure-fire way to increase your muscle ratio which, in turn, will speed up your metabolism, according to nutritionist Juliette Kellow, who advises people to ‘do a mixture of aerobic and resistance training for best results.’
Resting muscle uses five times as many calories per kilogram a day as fat does. In an 18-week study from the University of Limburg in Holland, average daily metabolic rate increased by 9.5% and energy expenditure by 10% as a result of twice-weekly strength training.
You need to make sure, though, that you don’t get stuck in a rut. The trick is to keep increasing the weights you work with and to vary the type of exercise in order to increase your fitness levels.
A study at the Mayo Clinic in Minnesota found that one of the biggest determinants of who is overweight and who is skinny is their level of non-exercise activity thermogenesis (NEAT), better known as fidgeting.
Obese patients burned 350 calories a day less than leaner ones simply because they didn’t move so much. While the skinnies stood, walked and constantly changed position, the overweight people sat more and fidgeted less.
2. Choose wisely
Protein-rich foods are a good way to boost your metabolism. In fact, research shows that around 25% of calories in a protein-rich meal may be burnt off. But to ensure that the diet is also healthy, you should choose low-fat proteins such as lean meat, skinless chicken and low-fat dairy products. Add some spice to that and the metabolic rewards will be even greater.
‘Spice up meals – it’s not an old wive’s tale after all,’ says Juliette. ‘Foods such as chillis are thought to raise the metabolism by as much as 50% for up to three hours after eating. This is the result of the spices increasing the heart rate.’
Be careful, though, not to load meals with too much fat – this means staying away from those creamy sauces.
3. Eat wisely
Your metabolic rate is highest first thing in the morning and gradually tapers off as the day goes on. Despite the old adage: ‘Breakfast like a king, lunch like a queen and dine like a pauper,’ most of you eat lightly or not at all in the morning and increase your intake as the day goes on, having your largest meal in the evening.
A study in the American Journal Of Clinical Nutrition has revealed that starting the day with a meal boosted resting metabolic rate by 10%, while other research shows that people who skip breakfast or lunch and consume most of their calories at their evening meal have lower metabolisms than people who eat big breakfasts. Original article with more tips here.
So now you know a few ways on how to boost your metabolism to lose weight, and as you can see the methods are quite reasonable.
If you click the link above to the original article, you will discover a few more ways, however the last way provided, titled “The Natural Way” ironically involves taking a supplement; still they claim the supplement is natural and very effective in boosting your metabolism. I’m just not keen on taking supplements, natural or not, but you are entitled to make up your own mind.
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