12 Useful Methods to Boost Your Metabolism
12 Useful Methods to Boost Your Metabolism
There are plenty of people out there who would give anything to boost their metabolism. Having a elevated level of metabolism enables one to maintain body functions, burn fat and lose weight quickly with the slightest amount of activity. Metabolism is the rate by which the body manufactures and uses energy and calories to sustain life.
There are several elements that affect a person's metabolism such as the amount of muscle tissue, the frequency of the meals one eats, genetics, stress levels, personal diet and activity levels. Metabolism usually slows down due to the following: Decrease in muscle because of insufficient physical activity, the willingness of the body to maintain its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are 12 quick tips to boost your metabolism and build up lean, body mass. It is only natural that metabolism decrease with age, but it is possible to reverse the effects. The quantity of muscle a person has is a very strong indicator in the ability to utilize calories and rid fat. So it goes without saying that exercise is vitally important.
1.Build strength with resistance exercises, by working out at least twice a week, if possible with weights. Do simple exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can really take off calories. The key is to balance the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:
Training for strength
-Add more repetitions of a particular exercise after you are
comfortable with doing 3 sets of 8 repetitions.
-increase the level of resistance by adding more weight.
-Use advanced exercise techniques if possible like alternating heavy
and light weight days.
Training for cardiovascular health
-Add intervals between exercises for example by increasing the angle
on the treadmill every 3 minutes.
-Try cross-training and combine the exercises such as treadmill and bike.
-Increase the level of resistance and speed.
2. Eat breakfast. Many people are blind to the fact that breakfast is the most essential meal of the day. Astonishingly, the ones who eat breakfast regularly are thinner than the ones who do not. Metabolism can slow down immensely if breakfast is eaten during mid-morning or if one puts off until the afternoon to eat.
3. Avoid sugar. Sugar helps the body to store fat. It is recommended that a person eats food that helps maintain an balanced level of blood-sugar. In fact, regular exercise performed 2-3 days a week should be included to maintain proper blood sugar levels.
4. Eat spicy foods. A hot, zesty cuisine with peppers can raise your body temperature and step up metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.
6. Drink more water. Water flushes out toxins that are produced whenever the body burns fat or exercises. The majority of bodily functions involves water, and the lack of water causes the body's operations to decrease its speed, and work inefficiently as a result.
7. Eat smaller meals more often. It is recommended to consume 4 to 6 small meals that are about 2 to 3 hours apart.
8. Never skip meals. People try to to skip meals in order to lose weight. This is a big mistake since it slows down metabolism.
9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not make the mistake of eating meals in irregular patterns.
10. Eliminate the stress! Stress, whether it be physical or emotional, triggers the release of cortisol, a steroid, which decreases metabolism. Also, people tend to overeat when stressed.
11. Drink up on green tea. It can be used as a substitute for coffee. Tea has the ability to activate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
12. Include more energy foods in the diet, such as fruits and vegetables, beans, nuts and whole grains.
Reaching your body weight goal is very possible if you have the determination and will power to succeed. Increasing your metabolism is an important part to weight loss. Proper eating habits combined with exercise is the key to weight loss and good health in general. One should not consider this a diet but a complete lifestyle change.
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