How to increase our metabolism is important nowadays, and why not, if we burn calories 24 hours a day, increasing our metabolism, even a small fraction, can mean an increase of total calories burned each day. If you are trying to lose weight and are already eating better and exercising and after all that you increase your metabolism to the max, you can lose your extra weight much faster and more efficiently in a shorter period of time.
Metabolism is in charge of both burning and storing fat. If the glucose in our body is not able to provide all the energy that we need, then our metabolism looks to fat stores (yes, those extra bags around your belly) for burning material. But if there is more blood sugar than required for energy, what is not used will be stored as body fat.
Increasing your metabolism can help you ease-up your diet a bit. Let me explain, your diet should not be so hard to follow that once you lose all the extra pounds and your weight is ideal you start eating bad stuff again and forget about your diet, that is one reason why many dieters end up gaining all the weight back. If you want to keep you ideal weight, you should not change your diet but instead change your eating habits.
Is no surprise that children have a higher metabolism rate than adults. If we can only keep that rate for our whole life, but our metabolism rate diminishes with age, up to 30% in some cases.
Our metabolism rate is not the same throughout our lifetime. During childhood our metabolism rate is very fast (if you have children or observe a few playing in a park you will see why higher amounts of energy are required). As we age, our metabolism gets slower, diminishing up to 30% by the time of adulthood and matching our life habits.
But not all is lost. We can increase our metabolism by making changes to our diet and exercise habits. A faster metabolism rate means a higher number of calories burned = more weight loss.
1. Weight Training
During weight training the muscles in our body use energy to contract. Our metabolism increases depending on the amount of muscle tissue and the resistance weight used in the exercise.
Developing additional muscle changes our metabolism rate as more energy is burned even when resting. Each additional pound of muscle you add to your body you will burn an additional 50 calories each day.
More muscle mass also increases the post exercise oxygen consumption. Although the calories burned during the post exercise phase can be small, when combined with the training and diet the increase in metabolism can be significant.
Remember that our body burns carbs during the actual strength training and fat right after the exercise is completed. If our carbohydrate storage has been depleted during training then more amounts of fat are burned during recovery and resting. No small potatoes here, the recovery phase can last from 2 to 14 hours, most of that time the calories are coming from stored fat.
2. Increase Your Metabolism by Eating a Healthy Breakfast
Avoiding breakfast will not put your metabolism into famine state; instead make your breakfast a fat burner by adding fiber, fresh fruit, vegetables and protein to your first meal of the day. Avoid high glycemic carbohydrates like white bread, muffins, waffles and pancakes and limit any food with abundant calories like ham and sausage.
For a healthy breakfast that will boost your metabolism you can have: anything with egg whites is great (omelet or scrambled), whole grain cereal, skim or low-fat milk, oatmeal, fresh fruit and low-fat yogurt.
Avoid sugar because your metabolism will try to store it as fat every time. A low glycemic index diet consists of foods that are broken down slowly to maintain the same sugar level throughout the day.
3. Eat Spicy and Hot Foods
While we are talking about food, if you can eat spicy food (jalapeños, Habanero and such) your metabolism rate is sure to increase.
4. Divide your Meals Throughout the Day
Keeping the diet them… Try eating 6 small portion meals during the day. Keep your stomach churning and burning calories all day.
5. Green Tea
Green Tea promotes weight loss by increasing lipid metabolism in your blood and the stimulation of thermogenesis (fat burning). Studies had shown that green tea extract can increase use of energy and fat oxidation.
6. Do Some Exercise
If you are not able to consistently hit the gym do some other exercise instead, as a minimum try to walk, cycle or jog for 30 minutes every day. Start with one day a week and quickly expand to at least 3 times a week. There is no path to a higher metabolism, weight loss and healthy leaving that doesn’t include some kind of exercise routine.
7. Eat more Protein
Processing protein in our bodies uses more calories than digesting carbohydrates or fat, not only that but protein also helps you feel full and prevents you from eating too much. If you can, choose animal protein over vegetal protein for better results.
8. Interval Training
Interval training is a proven method to exercise our body to consume more energy and burn more calories in the process. Like weight training most of the benefits are generated after the exercise is completed, once our metabolism rate has increased, our body burns more calories and more fat.
Interval training is nothing more than a repeating cycle of exercises and rest. Starting with a resting rate, our heart (really a muscle) experiences a short burst of intense exercise (which makes our heart rate increase dramatically). After that, you take a short rest (your heart rate tries to recover). Follow with another burst of exercise (your heart rate goes up again).
If your treadmill has an interval setting, great, otherwise be careful setting the top speed for your sprint. It is a bit easier on an exercise bike. Try to push yourself, by increasing speed or resistance (or both) for about 30 seconds. After that rest for another 30 seconds.
As you can see from reading this section, interval training requires a person to be in good shape. Consult your doctor before starting any exercise training or making any changes to your diet.
By making these changes, adding protein to your diet, small meals more often, strength and interval training, you can increase your metabolism and lose weight faster by burning more fat calories even when resting.