There are a lot of reasons why people can't or don't lose weight. Metabolism is often a quite significant one. Your metabolic rate is the rate at which you burn calories in breaking down food for energy. Many people have metabolisms that are operating below peak rates. I hope to help you rev up yours by taking a handful of steps.
While genes and age impact everyone's metabolism, a substantial amount of our metabolic rate is under our own control. These action steps are the focus of this article, which are research based and all natural ways to boost your metabolism.
Lean protein is a huge piece of the puzzle when looking to boost metabolism. The body uses more calories to break down and use the energy from protein more than fat or carbohydrates, by a wide margin. This rate can be as high as 30% while carbohydrates are between 5% and 10% and fates are below 5%. I recommend eating one gram of protein per pound of body weight in order to really rev up your metabolic rate.
Proper hydration is also key in aiding digestion. With our bodies made up of nearly two-thirds water, it is not beyond reason to think that dehydration can inhibit most bodily functions, including metabolism. Research has shown that drinking more water burns more calories. I recommend one ounce per pound of body weight plus eight ounces per fifteen minutes of exercise. If you want a kicker, drink ice water. This is because of the thermo effect of food/drink. It takes extra calories to warm up cold water in your body.
Smaller, more frequent meals can also play a key role. I recommend six meals per day. Your body will burn more calories by kickstarting the digestion process more frequently throughout the day. It is also important to try to eat a serving of protein with every meal. Consistency is also key. Eating six meals one day and three the next can impact your metabolic rate. Skipping meals is dangerous for your metabolism. It is important to eat a high protein meal early in the morning to get your metabolism running again after a night of fasting.
Eating whole foods is highly recommended as opposed to those that are processed with chemicals and heavy in fat, sodium, and sweeteners. If you do include processed foods in your daily diet, I recommend always reading your food labels so that you are aware of exactly what is in your foods. You would be surprised by some of the dangerous chemicals that are approved for use in our food supply. Some of these can inhibit your metabolism or lead to overeating. It's best to avoid highly-refined foods.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
If you want your metabolism, brain, and overall body to function at its best, it is important to get a good night's sleep. Although sleep may not impact metabolism directly, a lack of it can cause you to crave unhealthy foods and skip workouts. Get the proper rest.
There are other things you can add to your diet that can aid in boosting your metabolism. In addition to protein intake, unsaturated (healthy) fats help, as do spicy foods, green tea, and caffeine. Quick fixes rarely work.
While genes and age impact everyone's metabolism, a substantial amount of our metabolic rate is under our own control. These action steps are the focus of this article, which are research based and all natural ways to boost your metabolism.
Lean protein is a huge piece of the puzzle when looking to boost metabolism. The body uses more calories to break down and use the energy from protein more than fat or carbohydrates, by a wide margin. This rate can be as high as 30% while carbohydrates are between 5% and 10% and fates are below 5%. I recommend eating one gram of protein per pound of body weight in order to really rev up your metabolic rate.
Proper hydration is also key in aiding digestion. With our bodies made up of nearly two-thirds water, it is not beyond reason to think that dehydration can inhibit most bodily functions, including metabolism. Research has shown that drinking more water burns more calories. I recommend one ounce per pound of body weight plus eight ounces per fifteen minutes of exercise. If you want a kicker, drink ice water. This is because of the thermo effect of food/drink. It takes extra calories to warm up cold water in your body.
Smaller, more frequent meals can also play a key role. I recommend six meals per day. Your body will burn more calories by kickstarting the digestion process more frequently throughout the day. It is also important to try to eat a serving of protein with every meal. Consistency is also key. Eating six meals one day and three the next can impact your metabolic rate. Skipping meals is dangerous for your metabolism. It is important to eat a high protein meal early in the morning to get your metabolism running again after a night of fasting.
Eating whole foods is highly recommended as opposed to those that are processed with chemicals and heavy in fat, sodium, and sweeteners. If you do include processed foods in your daily diet, I recommend always reading your food labels so that you are aware of exactly what is in your foods. You would be surprised by some of the dangerous chemicals that are approved for use in our food supply. Some of these can inhibit your metabolism or lead to overeating. It's best to avoid highly-refined foods.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
If you want your metabolism, brain, and overall body to function at its best, it is important to get a good night's sleep. Although sleep may not impact metabolism directly, a lack of it can cause you to crave unhealthy foods and skip workouts. Get the proper rest.
There are other things you can add to your diet that can aid in boosting your metabolism. In addition to protein intake, unsaturated (healthy) fats help, as do spicy foods, green tea, and caffeine. Quick fixes rarely work.
About the Author:
Please see my website for more information at food labels or my blog at food additives to avoid
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