There are a lot of
people who would give a lot to increase their metabolism. Having a high level
of metabolism enables one to maintain burn fat and lose weight fast with the
least amount of activity. Metabolism is the rate by which the body produces and
consumes energy and calories to support life.
Several factors affect
the metabolism of a person, such as the amount of muscle tissue, the frequency
of the meals one consumes, genetics, stress levels, personal diet, and activity
levels. Metabolism slows done due to the following: loss of muscle because of
not enough physical activity, the tendency of the body to cannibalize its
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 several ways to
fire up one's metabolism:
1. Build upon lean, mean
body mass. It is only natural that metabolism decreases along with age, but it
is possible to counter the effects. The amount of muscle a person has is a very
strong determinant in the ability to burn calories and shed fat. So it goes
without saying that exercise is essential. Build strength and resistance by
working out at least twice a week, preferably with weights. Do easy exercises
in between workouts. Simple tasks such as walking the dog and using the stairs
in place of the elevator can already take off calories. The key is to match the
amount of eating to the amount of activity one has. Here are some guidelines in
getting the right exercise:
For strength training
-Increase the number of
repetitions of a particular exercise.
-Add the level of
resistance
-Utilize advance
exercise techniques if possible
For cardiovascular
training
-Insert intervals
between exercises
-Perform cross-training
and combine the exercises
-Add up on resistance
and speed
2. Eat breakfast. A lot
of people are ignoring the fact that breakfast is the most important meal of
the day. Surprisingly, the ones who eat breakfast are thinner than the ones who
do not. Metabolism can slow down considerably if breakfast is taken during
mid-morning or if one waits until the afternoon to eat.
3. Avoid 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 should be to stabilize blood sugar.
4. Eat spicy foods. Hot
cuisine with peppers can increase 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. Increase water
intake. Water flushes out toxins that are produced whenever the body burns fat.
The majority of bodily functions involve water, and lack of water causes the
body system's operations to decrease its speed and produces unneeded stress as
a result.
7. Eat smaller meals. It
is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals.
People tend to skip meals to lose weight, which 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 commit the mistake of eating meals in sporadic patterns.
9. Ditch the stress!
Stress, be it physical or emotional, triggers the release of a steroid called
cortisol, which decreases metabolism. Also, people tend to eat excessively when
stressed.
10. Guzzle up on green
tea. It can be used as a substitute for coffee. Tea can stimulate metabolism,
and unlike coffee, it has no undesirable side effects when too much is
consumed.
11. Include more energy
foods in the diet, such as fruits and vegetables, beans, and whole grains.
Achieving the desired
body weight is never impossible if one has the determination and patience
needed to stabilize the metabolism level, which plays an important role in
weight loss. A person needs to realize that eating right and working out is not
just a passing fancy, but a way of life.