How to Increase Metabolism
November 24th, 2008Metabolism is the way your body burns the energy it takes in as food. You can count calories forever but if you’re not burning them faster than you’re taking them in, you won’t be able to lose weight.
Many people have success in their weight loss approach by learning how to combine the right foods with the right amount and type of exercise that burns fat and increases the body’s thermogenesis.
Your body processes energy in order to run the systems in the body and sustain your life. Thermogenesis is a clinical term for the generation of heat, or in other words, fat-burning. The right foods, consistent exercise and a foundation of solid muscle tissue will help speed up the use of energy that you’ve got stored up in your body.
If you can’t lose weight no matter what you do, some of the causes might be “yo-yo dieting”, a sedentary lifestyle,childbirth or perimenopause depending on what life stage you’re in right now.
If you eat right and exercise regularly, there shouldn’t be any problems with excess weight.
Unfortunately, many people are doing all the right things but still can’t lose weight. If this is the case, you might have a problem with your thyroid.
A woman’s metabolism drops by 5% every decade of her life. A less active lifestyle causes a drop in muscle mass, which means a loss of 7 pounds of muscle every 10 years.
For every pound of muscle lost, you are losing the ability to burn approximately 400 calories a day. A 40 year old woman’s energy requirement is 15% less than when she was in her 20’s.
Do the math and you will see that if we maintain the lifestyle we enjoyed in our 20’s, we are guaranteed to gain weight as we age.
To stop this decline, it all comes down to the basics: the right forms of nutrition and exercise will keep your metabolism healthy.
A specific blend of vitamins and minerals can also help if your body is not receiving the right amount of nutrients it needs to work properly and burn calories efficiently.
Research suggests that three months of weight training can lead to a 3-to 7-percent increase in resting metabolic rate, that’s an extra 100 calories burned per day. The exact number depends on the size of the person. This acceleration will help you lose weight only if your activity level and calorie intake remain the same.
Here are techniques that have helped me crank up my sluggish metabolism.
Eat a small meal of protein and fruit before your workout. Your body needs access to quick-burning energy to get into fat-burning mode.
Eat every 2 to 3 hours, a protein and a fruit or veggie.
If you tend to gain weight in the middle, stay away from flour and sugar! You can eat rice, maybe a 1/2 cup with your larger meals (lunch and dinner).
Water is so very important! At least 100 ounces a day, no matter what. Pure water is best but sugar free iced tea or sugar free powdered drinks are ok in moderation.
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