Metabolism. It's a complicated subject. Most people I know would like a faster one. What is it? Your metabolism is the process your body goes through to break down nutrients to provide energy for your body. It works around the clock, but sometimes not so well. The purpose of this article is to offer a number of different ways for you to boost your metabolism if you would like to lose weight or just eat more (for energy of course).
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.
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.
Eating whole foods is highly recommended as opposed to those that are processed with chemicals and heavy in fat, sodium, and sweeteners. If you do include processed foods in your daily diet, I recommend always reading your food labels so that you are aware of exactly what is in your foods. You would be surprised by some of the dangerous chemicals that are approved for use in our food supply. Some of these can inhibit your metabolism or lead to overeating. It's best to avoid highly-refined foods.
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.
I also recommend getting 7-8 hours of sleep per night. If you're tired, it's likely you'll skip workouts and crave unhealthy carbs. Proper sleep allows your body to function at its best.
Other food and drinks that can help boost metabolism are green tea, cinnamon, healthy fats like those from cold-water fish, avocados, nuts, and fish-oil supplements, caffeine (in moderation), and hot spices like cayenne. Also, be mindful of the quick-fix cures. If you could take a pill to be skinny, the American obesity rate wouldn't be 35%.
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.
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.
Eating whole foods is highly recommended as opposed to those that are processed with chemicals and heavy in fat, sodium, and sweeteners. If you do include processed foods in your daily diet, I recommend always reading your food labels so that you are aware of exactly what is in your foods. You would be surprised by some of the dangerous chemicals that are approved for use in our food supply. Some of these can inhibit your metabolism or lead to overeating. It's best to avoid highly-refined foods.
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.
I also recommend getting 7-8 hours of sleep per night. If you're tired, it's likely you'll skip workouts and crave unhealthy carbs. Proper sleep allows your body to function at its best.
Other food and drinks that can help boost metabolism are green tea, cinnamon, healthy fats like those from cold-water fish, avocados, nuts, and fish-oil supplements, caffeine (in moderation), and hot spices like cayenne. Also, be mindful of the quick-fix cures. If you could take a pill to be skinny, the American obesity rate wouldn't be 35%.
About the Author:
Please see my website for more information at food labels or my blog at reading food labels
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