Monday, May 12, 2014

Ways to Boost Metabolism

Ways to Boost Metabolism (Back to its Fast Pace)

Ways to Boost Metabolism (Back to its Fast Pace)

I would love to gain some pounds because I am underweight for my age (23) and so I ate more and more. After few months, it ended with a belly fat. Now I wanted to remove some of this fat and so I cut my food intake and somehow starved myself. Then, I noticed that my metabolism seemed to slow down from its usual speed. So, I did some little research over the internet as to how I can boost my metabolism back. So wrapping them all up, here’s what I discovered.

What is metabolism?

Metabolism is a process by which the body burns calories (breaking down of proteins, carbohydrates, and fats) with the food and drink that we take and convert these to energy. The energy support and sustain our body organs and its functions, like heart beating, thinking, breathing, digesting food, repairing cells, and so on. Fast metabolism means more calories burned. So the faster the metabolism, the more our body will able to lose extra weight. So how can we increase our metabolism? Although there are factors that can affect the speed of metabolism, the best way is to increase our body’s need for energy.

Factors that affects our metabolism

Body size, age, gender, genes and health conditions all play a role in determining our metabolic rate. As we get older, our metabolic rate decreases. Men also tend to have faster metabolism because they have more muscle tissue and lesser body fat than women, and they tend to do more active and intense activities every day. We can also inherit the metabolic rate that runs in our families. Some health conditions like thyroid disorder can also slow down or speed up metabolism.

How to boost our metabolism?

1. Eat a heavy breakfast, a moderate lunch, and a light dinner Eating a heartier breakfast will keep our body feel fuller throughout the day. Try a mix of lean protein and carbs, or foods that are high in fibers which is slower to digest. Eat protein for lunch to help build and maintain muscle mass. Muscle burns more calories and it also burns even when we are at rest. Dinner must be our lightest meal and we should not eat 3-4 hours before bedtime to help our body burn the food when we are awake and moving.

2. Don’t starve
If we skipped meals or keep longer periods of time without food, our body will goes into starvation mode and will slow down our metabolism to save energy. It will store fats and carbs just in case we skip another meal.

3. Eat small, frequent meals
Prolonged time between meals will starve our body and will slow down our metabolism so it can conserve energy. But if we eat small but good meals, it will signal our body that food is always available and metabolism will boost up to burn more calories.

4. Drink plenty of water (and cold water, too)
Water is an important factor in digestive process so our body can completely extract all the nutrients from the food that we eat. So drink about 2 to 3 liters of water a day and increase it when you exercise. Meanwhile, drinking cold water can also raise our resting metabolism because the bold has to work harder to heat up the cold water to its regular temperature.

5. Build muscle through lifting weights and strength training
Muscle tissue burns more calories than fat. The more muscle you have, the more calories you burn even at rest, because it needs additional calories to maintain itself. The more muscle you build, the higher your resting metabolic rate will be.

6. Be active
We calories even when we are at rest. We burn more at rest if we have muscles. And we also burn calories when we are in constant movement. So every now and then, find time to walk and move around. The more we move the more calories we burn. Maximize the calories you burn after exercise by integrating high intensity intervals into your workout.

7. Get enough aerobic exercise
Aerobic exercise is a good way to burn calories. This includes walking, cycling, swimming, even running and so on. Different activities burn different amounts of calories, but what’s important is we raise our heart rate and maintain it throughout the activity for about 30 minutes. Also, if we do it in the morning, it will raise our metabolism all throughout the day.

8. Enjoy the “afterburn”
Afterburn is informal term used for excess post-exercise oxygen consumption (EPOC). This is the phenomenon of after the long and intense exercise, our body take hours to recover from workout (and during this period our body is actually burning more fat than it normally would) until it returns to the resting metabolic rate.

9. Keep the stress away
Stress increases cortisol levels in our body. Cortisol is a hormone that tells the body to store fat. And we don’t want that, so it’s good to o yoga, meditation or relax to lower our stress levels.

10. Get enough sleep
Get 7 to 8 hours of sleep everyday with consistent bedtime and wake up hours because anything less or more (oversleep) can impact our healthy metabolism.

11. Drink some green tea and coffee
Coffee stimulate our central nervous system by increasing our heart rate and breathing, which means more work for our body. Green tea also revs up metabolism and has also been shown to hinder fat absorption.

Photo from Unsplash

No comments:

Post a Comment

Write your comment or message here.

Ads by Google