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.
What is metabolism? In simple terms, metabolism is the breaking down of nutrients to release energy. A person with a high metabolic rate breaks down nutrients at a faster rate and burn more calories than a person with a low metabolic rate. Weight loss occurs quicker and easier in a person with a high metabolic rate than an individual with a low metabolic rate. A person's metabolic rate depends on a variety of aspects.
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.
Do regular resistance training. Lifting weights increases your body's metabolic rate and keeps it high long after the activity is over. Hence, your body will be burning fat even when you are asleep. A resistance training workout also helps in the formation of muscles. Big muscles are an important factor in boosting your metabolism, as one pound of muscle can burn up to 20 calories per day.
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 low carbohydrate diet regimen, consume one meal every 5-- 7 days which contains as many carbs and calories as you want. Low carbohydrate diets might assist you burn fat for a while. Nonetheless, over a time frame, the body will certainly identify that you're absorbing reduced energy nutrients and therefore decrease the quantity of calories burned in order to make sure that the body will have ample power to maintain life. The outcome is a reduced metabolic rate. When you return to typical consuming, your metabolic rate will certainly still be reduced for a while, leading to weight gain. You can neutralize this metabolic stagnation by consuming a meal high in carbs once a week. In most cases, this could increase your metabolism, causing more weight reduction.
Drink more water. Water is very important in speeding up your metabolism. Dehydration can contribute to a low metabolic rate. You should drink at least eight 8-ounce glasses of water a day. According to a recent research, drinking more water significantly increases the metabolic rate of a person by as much as 30%. A 30% increase in the metabolic rate can lead to more weight 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. Diets high in trans fats cause the development of fat tissue in the abdomen and lead to a higher body weight. What exactly are trans fats? Trans fats are formed when manufacturers turn liquid oils into solid fat, such as shortening and margarine. Why are trans fats produced? Trans fats increases the shelf life and flavor of foods. They can be found in many of our foods including vegetable shortening, margarine, crackers, baked foods, cookies, candy bars, chips, salad dressings, fats, fried foods, and many more.
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
What is metabolism? In simple terms, metabolism is the breaking down of nutrients to release energy. A person with a high metabolic rate breaks down nutrients at a faster rate and burn more calories than a person with a low metabolic rate. Weight loss occurs quicker and easier in a person with a high metabolic rate than an individual with a low metabolic rate. A person's metabolic rate depends on a variety of aspects.
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.
Do regular resistance training. Lifting weights increases your body's metabolic rate and keeps it high long after the activity is over. Hence, your body will be burning fat even when you are asleep. A resistance training workout also helps in the formation of muscles. Big muscles are an important factor in boosting your metabolism, as one pound of muscle can burn up to 20 calories per day.
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 low carbohydrate diet regimen, consume one meal every 5-- 7 days which contains as many carbs and calories as you want. Low carbohydrate diets might assist you burn fat for a while. Nonetheless, over a time frame, the body will certainly identify that you're absorbing reduced energy nutrients and therefore decrease the quantity of calories burned in order to make sure that the body will have ample power to maintain life. The outcome is a reduced metabolic rate. When you return to typical consuming, your metabolic rate will certainly still be reduced for a while, leading to weight gain. You can neutralize this metabolic stagnation by consuming a meal high in carbs once a week. In most cases, this could increase your metabolism, causing more weight reduction.
Drink more water. Water is very important in speeding up your metabolism. Dehydration can contribute to a low metabolic rate. You should drink at least eight 8-ounce glasses of water a day. According to a recent research, drinking more water significantly increases the metabolic rate of a person by as much as 30%. A 30% increase in the metabolic rate can lead to more weight 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. Diets high in trans fats cause the development of fat tissue in the abdomen and lead to a higher body weight. What exactly are trans fats? Trans fats are formed when manufacturers turn liquid oils into solid fat, such as shortening and margarine. Why are trans fats produced? Trans fats increases the shelf life and flavor of foods. They can be found in many of our foods including vegetable shortening, margarine, crackers, baked foods, cookies, candy bars, chips, salad dressings, fats, fried foods, and many more.
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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