A lot of people try to lose weight but have very little success. On the other hand, some people can lose weight very easily. Why is this so? The ability to lose weight depends on a variety of factors, such as eating habits, activity level, hormones, and metabolic rate. All of these factors are important. However, your metabolic rate is one of the most important.
Metabolism is the process of burning the calories in food and converting it into the energy needed to perform bodily functions. The higher your metabolic rate, the more calories are burned for energy. The speed in which your body burn calories and produce weight loss depends on a variety of factors.
Some people are born with a high metabolic rate. Since most men have bigger muscles than women, they tend to have a higher metabolic rate compared to women. Also, metabolism slows down as you get older, which makes it more difficult for older people to lose weight than younger people. Since we can't control our age, heredity, and sex, you are probably wondering what, if anything, can be done to increase your metabolism in order to make weight loss possible.
It is possible to increase your metabolism. Below are 10 points that can be done to boost your metabolic rate, and thereby produce weight loss.
Lift weights at least 3 times a week. Muscle helps burn fat. You need muscle mass to increase your muscle tone. Toned muscles help you increase your metabolism and your fat burning. With good muscle tone, your body will burn calories even when you are sleeping. So strength training is always a good option if you want to increase your metabolism.
Do regular cardio physical exercises. Cardio is important when it comes to burning calories. if you burn more calories than you consume in a day, you will lose weight. It's as simple as that. If you run three miles, you'll burn about 300 calories. But, there is a problem with only using cardio for burning calories. There's very little post exercise calorie burning with cardio, which means you only burn calories when running or biking.
Eat additional higher protein meals. Increasing your protein intake may help you lose weight while maintaining fat-burning muscle. Consuming protein from foods like lean poultry, beans or low-fat yogurt, can also help promote feeling full which is one of the keys to losing weight. Lastly, a large amount of energy in the form of calories is required to break down protein in our stomach and convert it into usable energy for the body. Basically, this means that consuming more protein results in less weight gain and more weight loss.
If you are on a restrictive weight loss diet, consume at least one 'cheat dish' once a week which contains high amounts of carbs and calories. Restrictive diet plans could help you slim down for a certain period of time. But sooner or later, your body will certainly discover that you're absorbing reduced energy nutrients and consequently reduce the amount of calories burned in order to guarantee that the physical body will have sufficient energy to carry on its basic functions. The outcome is a decreased metabolic rate. When you go back to a typical diet, your metabolic process will still be reduced for a while, bringing about weight gain. If you are on a restrictive diet, eating one 'cheat meal' every 7 to 10 days will keep your metabolism up, resulting in more weight loss.
Stay completely hydrated. Water is vital in accelerating your metabolism. When you don't drink enough water, your metabolism will decrease. You must consume a minimum of eight 8-ounce glasses of water a day. As seen in a recent study, drinking more water improves the metabolic rate by 30 %. So drinking more water can cause additional fat loss over time.
Consume meals that improve metabolic processes. Specific nutrients have the ability to increase your metabolism or body's fat-burning energy. Several of these foods include egg white, lean meat, chili peppers, coffee, green tea, low fat milk and cheese, Whole grains, legumes, and mixed nuts.
Lower your consumption of trans fats. Trans fats lowers the body's capacity to burn fat deposits. They connect to fat deposits and liver cells and hinder metabolic process. Consuming trans fat can likewise lead to the hormone, insulin resistance and irritation, which reduces metabolism and can lead to the gaining of additional weight.
Move around as much as possible. Along with doing resistance training and aerobic workouts, you should additionally be active for the continuing part of the day. If you exercise for thirty minutes to an hour, and then sit in front of a computer for 5 hours, you are not doing a lot to boost your metabolism. You need to take every opportunity to move around in order to burn calories. For example, use the stairs instead of the elevator, and get up and stretch or walk around every 15 minutes if you work behind a desk. All of these tasks could help burn even more calories and increase your metabolism.
Consume a great breakfast every day. There's strong evidence that eating a healthy, and hearty breakfast every day is a big factor in losing weight. A lot of people skip breakfast believing they're reducing calories, but later in the day that person is very hungry, and ends up replacing those calories with unhealthy nibbling and bingeing at lunch or dinner. People who eat breakfast regularly tend to eat fewer calories overall later in the day. More importantly, eating breakfast in the morning also jump starts your metabolism, which enables the body to burn additional calories.
Eat regularly throughout the day. As described above, it is essential to keep the body fueled in order to keep your metabolism up, and stop you from feeling hungry, and eating too much later in the day. The best way to do this is to evenly consume energy nutrients throughout the day. You should eat 3 normal dishes and at least 2 high-energy healthy and balanced snacks between those dishes.
If you put the above practices into action, you should see results very quickly. You will be able to increase your metabolism, and the weight will begin to come off.
You can find many more weight loss tips at http://www.fitnessandhealthmatters.com
Metabolism is the process of burning the calories in food and converting it into the energy needed to perform bodily functions. The higher your metabolic rate, the more calories are burned for energy. The speed in which your body burn calories and produce weight loss depends on a variety of factors.
Some people are born with a high metabolic rate. Since most men have bigger muscles than women, they tend to have a higher metabolic rate compared to women. Also, metabolism slows down as you get older, which makes it more difficult for older people to lose weight than younger people. Since we can't control our age, heredity, and sex, you are probably wondering what, if anything, can be done to increase your metabolism in order to make weight loss possible.
It is possible to increase your metabolism. Below are 10 points that can be done to boost your metabolic rate, and thereby produce weight loss.
Lift weights at least 3 times a week. Muscle helps burn fat. You need muscle mass to increase your muscle tone. Toned muscles help you increase your metabolism and your fat burning. With good muscle tone, your body will burn calories even when you are sleeping. So strength training is always a good option if you want to increase your metabolism.
Do regular cardio physical exercises. Cardio is important when it comes to burning calories. if you burn more calories than you consume in a day, you will lose weight. It's as simple as that. If you run three miles, you'll burn about 300 calories. But, there is a problem with only using cardio for burning calories. There's very little post exercise calorie burning with cardio, which means you only burn calories when running or biking.
Eat additional higher protein meals. Increasing your protein intake may help you lose weight while maintaining fat-burning muscle. Consuming protein from foods like lean poultry, beans or low-fat yogurt, can also help promote feeling full which is one of the keys to losing weight. Lastly, a large amount of energy in the form of calories is required to break down protein in our stomach and convert it into usable energy for the body. Basically, this means that consuming more protein results in less weight gain and more weight loss.
If you are on a restrictive weight loss diet, consume at least one 'cheat dish' once a week which contains high amounts of carbs and calories. Restrictive diet plans could help you slim down for a certain period of time. But sooner or later, your body will certainly discover that you're absorbing reduced energy nutrients and consequently reduce the amount of calories burned in order to guarantee that the physical body will have sufficient energy to carry on its basic functions. The outcome is a decreased metabolic rate. When you go back to a typical diet, your metabolic process will still be reduced for a while, bringing about weight gain. If you are on a restrictive diet, eating one 'cheat meal' every 7 to 10 days will keep your metabolism up, resulting in more weight loss.
Stay completely hydrated. Water is vital in accelerating your metabolism. When you don't drink enough water, your metabolism will decrease. You must consume a minimum of eight 8-ounce glasses of water a day. As seen in a recent study, drinking more water improves the metabolic rate by 30 %. So drinking more water can cause additional fat loss over time.
Consume meals that improve metabolic processes. Specific nutrients have the ability to increase your metabolism or body's fat-burning energy. Several of these foods include egg white, lean meat, chili peppers, coffee, green tea, low fat milk and cheese, Whole grains, legumes, and mixed nuts.
Lower your consumption of trans fats. Trans fats lowers the body's capacity to burn fat deposits. They connect to fat deposits and liver cells and hinder metabolic process. Consuming trans fat can likewise lead to the hormone, insulin resistance and irritation, which reduces metabolism and can lead to the gaining of additional weight.
Move around as much as possible. Along with doing resistance training and aerobic workouts, you should additionally be active for the continuing part of the day. If you exercise for thirty minutes to an hour, and then sit in front of a computer for 5 hours, you are not doing a lot to boost your metabolism. You need to take every opportunity to move around in order to burn calories. For example, use the stairs instead of the elevator, and get up and stretch or walk around every 15 minutes if you work behind a desk. All of these tasks could help burn even more calories and increase your metabolism.
Consume a great breakfast every day. There's strong evidence that eating a healthy, and hearty breakfast every day is a big factor in losing weight. A lot of people skip breakfast believing they're reducing calories, but later in the day that person is very hungry, and ends up replacing those calories with unhealthy nibbling and bingeing at lunch or dinner. People who eat breakfast regularly tend to eat fewer calories overall later in the day. More importantly, eating breakfast in the morning also jump starts your metabolism, which enables the body to burn additional calories.
Eat regularly throughout the day. As described above, it is essential to keep the body fueled in order to keep your metabolism up, and stop you from feeling hungry, and eating too much later in the day. The best way to do this is to evenly consume energy nutrients throughout the day. You should eat 3 normal dishes and at least 2 high-energy healthy and balanced snacks between those dishes.
If you put the above practices into action, you should see results very quickly. You will be able to increase your metabolism, and the weight will begin to come off.
You can find many more weight loss tips at http://www.fitnessandhealthmatters.com
About the Author:
As mentioned in the previous sections, eating certain foods can significantly trigger a metabolism increase. You can see many examples of these fat burning, metabolic foods by clicking on the designated link, or by going directly to the following website: http://bit.ly/1rmhm6W
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