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Speeding up your metabolism

Speeding up your metabolism

Speeding up your metabolism – Are you working out and eating right, but still not seeing the results you hope for? Have you tried different fad diets that promise you’ll lose weight, but to no avail? Maybe you’re still eating the wrong foods, too much of them or you are simply not working out hard enough.

If you’re tired of chasing the newest diet fad, here’s good news, you can get in shape and feel great with work. Metabolism really is everything. You are either in a faster metabolic rate or a slower one. To help speed up your metabolism, here are some things to consider:

Speeding up your metabolism

1. How hard are you working? There is a range of factors that help determine how fast your metabolism runs: how much lean muscle you have, your age, your gender and your genetics. Have you ever watched the intensity of your workouts? (Are they at a fast enough pace to cause an increase in your heart rate?) Just walking up a flight of stairs can really crank up your heart rate. On the other hand, aren’t you exercising to burn fat and feed muscle? Of course you are!

2. How much lean muscle do you have? Your metabolic rate is directly associated with your muscle mass. The more muscle you have, the faster your metabolism. On average, adults are considered ” muscular” if they have at least two pounds of muscle on their body. The problems come in when you fail to use your muscles with intensity. Working out at a low-intensity, and just taking a couple of classes is not challenging enough to increase your muscle mass.

How much fat do you store?

3. How much fat do you store? Fat loss is burned by a process called thermogenesis. When you need to lose fat, your body uses your stored fat for energy. If you have too much excess fat stored on your body, though, you’re not going to burn it off except for what’s necessary. The problem is when you’re more muscular, you need to expend more energy than what is being used.

4. How much do you move and how long do you move? A workout session of any duration increases your metabolic rate and causes thermogenesis. You must move or do exercises frequently to stimulate this process. Just everyday routine will just not do. Our modern lives are filled with sedentary behaviors because we don’t have to break down, grow, and sweat to do our daily chores. Putting on extra walking time will help. In fact, in a recent study, overweight people who exercised three times a week for 12 weeks lost an average of 19 pounds compared to those who exercised once a week for 22 weeks, who only lost an average of 4½ pounds.

Focus on building muscle and doing strength training exercises. Build more muscle, and you will burn more calories even when you’re not moving. Weight-bearing exercises like walking and resistance bands are an excellent way to boost your metabolism. Research shows that weight-bearing exercise can increase your metabolic rate for up to 16 hours after each workout!

How much fat do you store?

5. How much you eat? Some diet programs suggest you eat less. Others say you can eat as much as you want as long as you’re doing so in moderation. The problem is it’s setting you up for a binge. Studies show that if you eat every three hours throughout the day, you don’t give yourself the chance to feel “starved” because you’ll have a long period where you’re not hungry and you can make whatever you want within reason. Many also suggest eating five small meals throughout the day as opposed to three big ones. Eating properly through the day will also help moderate the sudden cravings that appear when you get super hungry.

Reading food labels can get confusing, so don’t rely on the labels on the foods you eat. If it contains 40% of fat, don’t expect it to be low in fat. The calories count just as much as the “regular” version. Pay attention to the carbohydrates and sugar counts, too.

How you clean your teeth?

6. How you clean your teeth? You may not realize it, but cleaning your teeth has a direct correlation to metabolism and weight loss. When you brush your teeth you used energy (calories) to do it. Studies have been proven that cleaning your teeth could burn as many calories as running a mile.

7. How much water you drink? For every 8 glasses of water you drink a day, you burn about 70 calories. A person on a diet should aim for about 16 glasses of water a day.

8. How much caffeine you drink? Caffeine may increase your alertness, energy and focus, but it can also be a sabotage to your weight loss. Caffeine is a stimulant and can keep you hyper and irritable.