Your metabolism is a key driver of your weight and ability to lose unwanted weight. Most overweight people think they just naturally have a slow metabolism. Some people actually do while others are operating below their peak rates and just don't know there are things they can do to kick start their metabolic rates. This article will provide many important steps you can take to get your metabolism working in high gear.
Some people do have slower metabolisms based on heredity. Age can be a factor as well, with the average person's metabolism slowing about five percent every decade after forty. But these are things out of our control and harping on them do nothing, but keep us from doing things that will actually have an impact on improving our metabolic rates. I offer you some of the best metabolic boosters known today.
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.
Frequent, small- to medium-sized meals also boost metabolism. It's best to target at least five meals, if not six or seven. Eat a few hundred calories every few hours rather than 800-1000 three times a day. Try to get at least 15g of protein in each meal. It helps to get into a rhythm, too. If you eat seven meals today and two tomorrow, it will mess with the thermal effect of your food. I also recommend eating breakfast within an hour of waking up and with a good amount of protein.
I also recommend eating whole foods rather than those that are processed and typically loaded with chemicals, sugar, and fat. If you choose to eat a packaged food, make sure you read the food labels to understand the nutrition content of the food and what other harmful chemicals and additives may be in your food. Something like high fructose corn syrup tricks your brain and body and doesn't stimulate an insulin response, which can lead to overeating.
In terms of exercise, high-intensity interval training (HIIT) for cardio is much better for metabolism than long, slow and low-intensity training. Implementing a program that cycles through frequent bursts of sprinting followed by moderate jogging or walking can give you a great metabolic workout in just twenty minutes. Weight lifting can also have a huge impact. Not only does more muscle on your body mean more calories burned, but each individual workout can boost your metabolism for up to two days, assuming you work out until failure while targeting no more than twelve reps per exercise, but preferably eight.
Proper sleep is important for your body to function properly. I haven't seen much research suggesting that it has a direct impact on metabolism, however, you are much more likely to eat healthy, exercise, and implement the rest of this metabolism-boosting plan if you are well rested.
I caution everyone on the use of diet pills and other quick fixes. These rarely have a positive, long-term impact. If they did, our country wouldn't have the obesity rate it does.
Some people do have slower metabolisms based on heredity. Age can be a factor as well, with the average person's metabolism slowing about five percent every decade after forty. But these are things out of our control and harping on them do nothing, but keep us from doing things that will actually have an impact on improving our metabolic rates. I offer you some of the best metabolic boosters known today.
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.
Frequent, small- to medium-sized meals also boost metabolism. It's best to target at least five meals, if not six or seven. Eat a few hundred calories every few hours rather than 800-1000 three times a day. Try to get at least 15g of protein in each meal. It helps to get into a rhythm, too. If you eat seven meals today and two tomorrow, it will mess with the thermal effect of your food. I also recommend eating breakfast within an hour of waking up and with a good amount of protein.
I also recommend eating whole foods rather than those that are processed and typically loaded with chemicals, sugar, and fat. If you choose to eat a packaged food, make sure you read the food labels to understand the nutrition content of the food and what other harmful chemicals and additives may be in your food. Something like high fructose corn syrup tricks your brain and body and doesn't stimulate an insulin response, which can lead to overeating.
In terms of exercise, high-intensity interval training (HIIT) for cardio is much better for metabolism than long, slow and low-intensity training. Implementing a program that cycles through frequent bursts of sprinting followed by moderate jogging or walking can give you a great metabolic workout in just twenty minutes. Weight lifting can also have a huge impact. Not only does more muscle on your body mean more calories burned, but each individual workout can boost your metabolism for up to two days, assuming you work out until failure while targeting no more than twelve reps per exercise, but preferably eight.
Proper sleep is important for your body to function properly. I haven't seen much research suggesting that it has a direct impact on metabolism, however, you are much more likely to eat healthy, exercise, and implement the rest of this metabolism-boosting plan if you are well rested.
I caution everyone on the use of diet pills and other quick fixes. These rarely have a positive, long-term impact. If they did, our country wouldn't have the obesity rate it does.
About the Author:
Please see my website for more information at food labels or my blog at dangerous food additives
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