Quick Instructions to Raise Your Metabolic Rate
There are a lot of people who would do almost anything to increase their metabolism. Having a high level of metabolism enables one to maintain the burning of fat and lose weight fast with the least amount of physical exercise. Metabolism is the process by which the body produces and consumes energy and calories in order that the body can operate.
Many factors affect the metabolism of a person, such as the percentage of muscle tissue, the frequency of the meals that get eaten, hereditary factors, stress levels, personal diet and levels of exercise. Metabolic rate slows down due to the following: loss of muscle tissue lack of physical exercise, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the reduction of physical activity that comes naturally with the ageing process.
Here are several ways to fire up one's metabolism:
1. Develop a fit and healthy body. It is only natural that metabolism decreases as part of getting older, but it is possible to counter the effects. The percentage of muscle tissue that a person has is a very strong determinant in their ability to burn calories and lose weight. So it is obvious that exercise is essential. Strength and resistance should be built up by working out at least twice a week, preferably with weights. Do easy exercises in between the full workouts. Everyday tasks such as walking to the shops and using the stairs in place of the elevator can burn off calories. The secret is to match the input of calories to the amount of activity that one has.
Here are some guidelines in getting the right exercise:
To develop muscle tissue -Gradually raise the number of repetitions of a particular exercise. -Add to the level of resistance -Utilize advance exercise techniques if this is possible. You may need to ask a professional trainer
For cardiovascular training -Insert intervals between exercises -Perform cross-training and combine the exercises - Raise resistance and speed
2. Don't go hungry in the morning. A lot of people are going without breakfast even though it is the most important meal of the day. Surprisingly, studies reveal that those people who eat breakfast are thinner than the ones who do not. The bodies metabolism can be considerably slower if breakfast is taken during mid-morning or if one waits until the afternoon to eat.
3. Eat less sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive exercise 2-3 times a week will help to stabilize the body's level of blood sugar.
4. Never skip meals. Although it would appear to be self evident that cutting out a meal will help you lose weight, but this is not true. The problem with skipping a meal is that it slows down your metabolism. In addition, missing a meal will make you more likely to snack between meals.
5. Eat spicy foods. Eating curries can be good for you and help lower your weight! Any food that contains peppers can increase the metabolic rate. Higher metabolism means that the body can burn fat faster.
6. Sleep more. Studies have proved that people who miss out on their sleep are at the greatest risk of putting on weight. Also, muscle tissues are regenerated during the last couple of hours of slumber.
7. Drink more water. Toxins are produced whenever the body converts fat. Water flushes out these toxins that are produced. is a fact that, a majority of the bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.
8. Eat smaller portions. Ideally you should consume 4 to 6 small meals that are timed 2 to 3 hours apart. Eating less food is a major factor in reducing your calorie intake.
9. Eat Energy Foods. Include more high energy foods in your daily diet. These energy foods include such items as fruits and vegetables, beans and whole grains.
10. Make a detailed plan of your meals. Always get ready the right amount of food that you have scheduled for each of your meals. Always stick to your scheduled meal times, and don't eat in between.
11. Chill Out! Stress, whether it is physical or emotional stress, triggers the release of a steroid called cortisol, which decreases body's metabolic rate. Taking life easy will reduce the amount of cortisol in your body and so keep up your metabolic rate. Another problem with stress is that people tend to eat more of the wrong foods when stressed.
12. Drink green tea instead of coffee. Green tea can be used as a substitute for coffee. Green tea has the ability to stimulate your metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
All that you need to achieve your desired weight loss is the determination and patience required to stabilize your metabolic level, which is so important in weight loss. If you can stabalise your metabolism then you can lose weight. The real trick is realising that eating correctly and working out is not just a passing fancy, but a way of life.
Roger Titley is the webmaster of the successful weight loss web site www.BiggestLoserPlan.com which is designed to help anyone lose weight and become the person that they want to be.
Published June 25th, 2008
Filed in Health, Weight Loss
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