June 9, 2010

How to boost your metabolism?

Metabolism is the set of chemical reactions that happen in living organisms to maintain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments.
A fast metabolism is critical to burning fat and managing body weight. While some dieters use diet pills to speed up their metabolisms, the risks and side effects of these drugs make them risky. You can use some safe and natural methods to speed up your metabolism.

The best way to jump-start your metabolism is to exercise. Exercise will reduce body fat and increase lean muscle mass. By increasing lean muscle mass, metabolism will increase and aid in the weight-loss process. Muscle tissue uses more calories than fat tissue because it has a higher metabolic rate. Aerobic exercise, like walking, swimming or cycling, has the added bonus of speeding up your metabolism for 4 to 8 hours after you stop exercising. Additional calories will be burned off long after you stop exercising.

Weight lifting, resistance or strength training, does not speed up your metabolism, but it does burn fat and increase your lean muscle mass which increases your resting metabolic rate. A combination of aerobic exercise and resistance training is best for optimal fat burning and metabolism boosting. Exercise in the morning and you will reap the benefits of a faster metabolism throughout the day, or exercise in short 10 or 15-minute bursts every couple of hours to keep your metabolism pumping. Exercise any time you can fit it into your day and you will burn that fat away. By exercising just a little more than usual you can speed up your metabolism and use up stored fat in the process.

Eat breakfast! Breakfast is essential. Your body has been deprived of food throughout the night, therefore your metabolism has slowed. If the cells do not receive sufficient nutrients they will begin to function less efficiently on smaller amounts, and they will actually store more fat to use during these times of nutritional deprivation. Eat six small meals a day to keep your body's fuel supply consistent and keep your metabolism revved up. Avoid eating late at night because your metabolism naturally slows down in the afternoon and evening, so eat a hearty breakfast. Consistency is important because your body metabolism adapts to your current weight. If you have been dieting or skipping meals your body's metabolism slows down to compensate for the lack of nutrients. When lean people overeat their metabolism speeds up and when obese people diet their metabolism slows down. The key is a balance of exercise and diet.

Don't starve. Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

Keep Hydrated. Inadequate water intake can slow your metabolism. Water is responsible for several metabolic processes, including digestion, waste management and temperature regulation. The Mayo Clinic recommends drinking 2 liters of water daily. You can fight hunger as well as raise your metabolism by drinking a glass before each meal. To provide an extra boost, make sure your water is ice cold. Your body burns extra calories heating it up to room temperature.

Coffee. Whether you realize it or not, you might already be waking up to an effective natural metabolism booster. The caffeine naturally present in coffee raises metabolism and can improve fat oxidation. Drinking a cup before exercise can also improve alertness and help fight fatigue. I saw some guys drinking energy drinks (with caffeine) before their workout.

Eating protein-rich foods like low-fat dairy products, lean meat and skinless chicken is found to increase metabolism. Include fish, dark green vegetables and foods high in fiber to your meals. There is evidence to show that foods rich in protein increase the burning of calories by about 25%. Consume foods that contain antioxidants for speeding up your metabolism. For instance, green tea will raise metabolism better than coffee due to its high antioxidant content.

The temperature of your body environment affects your metabolism. If it is very cold or very hot, the rate of metabolism is found to go up by about 20%. You can manipulate that temperature. You can either chill out or have a sauna to raise your metabolism.

Keep yourself active and moving throughout the day. When you increase your physical activity, your muscle increases and, consequently, the metabolic rate also goes up. Aerobic exercises coupled with resistance training and exercises are very useful in this regard. If you have a job that requires you to sit at the desk for long hours, find ways to incorporate some physical activity and movement that takes you away from the desk, even for short durations, as often as possible.

By increasing the heart rate, you can raise your metabolism rate. Adding spices, especially chili or green pepper, to your food will most likely do that. It is believed that spices speed-up the metabolism by about 50%. But you have to develop considerable tolerance for the spicy condiments if you do not already have it.

I was inspired by consumeraffairs.comlivestrong.comabout.com & www.squidoo.com.

3 comments:

  1. Thanks for uploading this blog because by reading this people would now how to loose there weight by doing some small exercises like walking, jumping and cycling and boost there metabolism.

    ReplyDelete
  2. Different nutrients from the food intake affects body's metabolism rate. With the right amount of high fiber foods, omega 3 fatty acids, calcium, whole grain cereals and drinks like green tea it can enhance metabolism to burn and lose weight.

    ReplyDelete

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