There are a lot of reasons why people can't or don't lose weight. Metabolism is often a quite significant one. Your metabolic rate is the rate at which you burn calories in breaking down food for energy. Many people have metabolisms that are operating below peak rates. I hope to help you rev up yours by taking a handful of steps.
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.
The first order of business is to eat more lean protein. There is something called the thermo effect of food, which relates to how many calories that are burned from actually consuming and digesting the food that you've eaten. Your body can use up to 30% of the calories you've consumed to break down protein with the break down of fat at about 5%, perhaps less. Carbohydrates have a thermo effect above that of fat, but it is not believed to be above 10%.
Water intake is also a major driver of metabolism. A lack of proper hydration can inhibit all bodily processes, metabolism included. A recent study showed that volunteers who drank 12 cups of water per day burned more calories than those who drank 8 cups and 4 cups. In order to kick your metabolism into high gear, drink one ounce of water per pound of body weight. If you exercise, add 16 ounces per 30 minutes. Ice water also boosts your metabolic rate as your body burns calories to increase the temperature.
Meal timing and the amount of calories per meal can have a large impact on metabolism. I recommend starting the day with a high protein breakfast within an hour of waking and six meals throughout the day, all with protein is preferable. Skipping meals is to be avoided and it seems to pay to keep the number of meals per day pretty consistent. Wide ranges in meals per day can negatively impact the thermo effect of your digestion.
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.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
If you want your metabolism, brain, and overall body to function at its best, it is important to get a good night's sleep. Although sleep may not impact metabolism directly, a lack of it can cause you to crave unhealthy foods and skip workouts. Get the proper rest.
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.
The first order of business is to eat more lean protein. There is something called the thermo effect of food, which relates to how many calories that are burned from actually consuming and digesting the food that you've eaten. Your body can use up to 30% of the calories you've consumed to break down protein with the break down of fat at about 5%, perhaps less. Carbohydrates have a thermo effect above that of fat, but it is not believed to be above 10%.
Water intake is also a major driver of metabolism. A lack of proper hydration can inhibit all bodily processes, metabolism included. A recent study showed that volunteers who drank 12 cups of water per day burned more calories than those who drank 8 cups and 4 cups. In order to kick your metabolism into high gear, drink one ounce of water per pound of body weight. If you exercise, add 16 ounces per 30 minutes. Ice water also boosts your metabolic rate as your body burns calories to increase the temperature.
Meal timing and the amount of calories per meal can have a large impact on metabolism. I recommend starting the day with a high protein breakfast within an hour of waking and six meals throughout the day, all with protein is preferable. Skipping meals is to be avoided and it seems to pay to keep the number of meals per day pretty consistent. Wide ranges in meals per day can negatively impact the thermo effect of your digestion.
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.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
If you want your metabolism, brain, and overall body to function at its best, it is important to get a good night's sleep. Although sleep may not impact metabolism directly, a lack of it can cause you to crave unhealthy foods and skip workouts. Get the proper rest.
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 FDA food labels
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