Having a high level of metabolism means efficient fat burning, thus, results in weight-loss and shape-up at a quicker and easier manner. 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, genetics, stress levels, choice of diet, and physical activity levels.
Metabolism can be slowed down by: loss of muscle due to the lack of physical activity, the tendency of the body to cannibalize its own tissue when there is not enough energy to sustain it, the body going into energy-saving mode due to starving or irregular meal intervals, and the gradual decrease in physical activity level that comes naturally with aging.
Here are several ways to fire up one’s metabolism:
1. Build up on lean, mean body mass. While metabolism decreases with age, it is possible to slow down 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 burn 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.
-Increase level of resistance
-Utilize advance exercise techniques if possible
For cardiovascular training
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Increase on resistance and speed
2. Eat breakfast. Many of us skip breakfast and replace it with brunch or lunch, without proper understanding of why breakfast is deemed the most important meal of the day. Remember this, breakfast kickstarts your metabolism and burning process. It’s not only important to have breakfast, but have proper breakfast (avoid processed food, and ensure that there’s protein in your breakfast).
3. Avoid sugar. Sugar enables the body to store fat, and fat attracts fat (yes, they stick to each other). It is recommended that we tale food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week will help to stabilize blood sugar.
4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.
5. Sleep more. According to researches, there’s a higher chance for people who lacks sleep to gain weight. Also, muscles are regenerated during the last couple of hours of your sleep.
6. Increase your water intake (plain water, not juices). Water flushes out toxins that are produced whenever the body burns fat. Majority of your body functions rely on water, and lack of it 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.
9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not eat 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.
11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.