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.
There are several factors
that 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 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 several ways to
fire up one's metabolism:
1. Build up on 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 amount 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.
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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 in
order 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.
Majority of bodily functions involves
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 in order to lose weight, which is a big mistake since it
slows down metabolism.
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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 has the ability to
stimulate metabolism, and unlike coffee,
it has no undesirable side effects when too much is consumed.
Bonus
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.
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