Foolproof Instructions to Improve Your Metabolic Rate
There are a lot of people who would give anything to increase their metabolism. Having a high metabolic rate enables the body to maintain fat burn and lose weight quickly with the least amount of exercise. Metabolism is the process by which the body produces and consumes energy and calories in order that the body can function.
There are many factors that affect the metabolism of a person, such as the amount of muscle tissue, the timing of the meals that get eaten, hereditary factors, stress levels, personal diet and levels of exercise. Metabolism is reduced due to the following: loss of muscle because not enough physical activity is being done, the tendency of the body to recycle its own tissue as a result of not enough food energy to sustain it, and the reduction of physical activity that comes naturally with getting older.
Here are several ways to raise one’s metabolism:
1. Build up a lean, mean body mass. It is only natural that metabolism decreases as we get older, but it is possible to minimise the effects. The amount of muscle that a person has is a major determinant in their ability to burn calories and lose weight. So it is obvious that building muscle is essential. Muscles should be built up by a regular exercise program, preferably with weights. Do easy exercises in between the full workouts. Everyday tasks such as walking the dog and using the stairs in place of the elevator can reduce calories. The answer is to match the food consumption to the amount of activity that one has.
Here are some guidelines in getting the right exercise:
To build up muscle -Gradually raise the number of repetitions of a particular exercise. -Raise the level of resistance -Develop advance exercise techniques if this is possible. You may need to consult a professional trainer
For cardiovascular exercise -Insert intervals between exercises -Perform cross-training and combine the exercises – Increase resistance and speed
2. Eat breakfast. Many people are missing breakfast even though it is the most important meal of the day. Surprisingly, studies reveal that those people who eat a meal at the start of the day are thinner than the ones who do not. The bodies metabolism can slow down considerably 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, regular exercising 2-3 times a week will help to stabilize blood sugar levels.
4. Do Not Skip Meals. Although it would appear to be self evident that missing a meal will help you lose weight, but this is not true. The effect of 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. Change your diet. It may be surprising that eating can be good for you and help lower your weight! Any hot cuisine with peppers can increase the metabolic rate. Higher metabolism means that the body can burn fat faster.
6. Get more sleep. Studies have proved that people who do not get enough sleep are at the greatest risk of putting on weight. Also, muscle tissues are regenerated during the last couple of hours of sleep.
7. Drink more water. Toxins are produced whenever the body converts fat. Water flushes out these toxins that are produced. In fact, most of the bodily functions involves water, and lack of water can create problems in the body’s system, and produces unneeded stress as a result.
8. Reduce the size of meals. It is advisable to consume 4 to 6 small meals intervals of every 2 or 3 hours. Eating less food is a major factor in reducing your calorie intake.
9. Eat Energy Foods. Include more energy foods in your daily diet. These energy foods include such items as whole grains, beans, fruits and vegetables.
10. Make a detailed plan of your meals. Make sure in advance that you prepare the right amount of food that you have scheduled for each of your meals. Do not make the mistake of eating meals in sporadic patterns.
11. Relax! Stress, whether it is physical or emotional stress, results in the release of a steroid called cortisol, which decreases metabolism. Relaxing will reduce the amount of cortisol in your body and so keep up your metabolic rate. Also, people tend to eat excessively when stressed.
12. Drink green tea. Green tea can be used as a substitute for coffee. Green tea has the ability to raise your metabolic rate, and unlike coffee, it has no undesirable side effects when too much is consumed.
Achieving your desired body weight if you have 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 key to successful weight loss is not eating correctly or working out, but changing your 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.
- Roger Titley
:: Jul.20.2008 :: Uncategorized :: No Comments »
