How to increase your metabolism

July 23, 2009 by  
Filed under The Fitness Bug, The Food Bug

how to increase metabolism and build a lean body

As i mentioned in the last post. For all you low metabolism types out there, I really do have your best interests at heart. So…how can you become more like us high metabolism types? Well before you do anything change your mind set from ‘I’

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to ‘I need to increase my metabolism’. Over the years I have always heard people say that ‘they need to lose weight’. This is wrong, and I would frequently have to correct these individuals and get them to say ‘I need to increase my metabolism. Why? Yes… you will lose weight, but without increasing your metabolism, you will put that weight straight back on!

So what are the benefits of increased metabolism?

– Lose weight and burn fat with less amount of activity
– Process food a lot quicker which prevents your body from having unwanted fats during workouts

Oh…us high metabolism types have it good 😀

However, as i have previously mentioned, there are many factors that affect the metabolism such as age, gender, weight, hormonal changes, diet, genetics and daily physical activities.

Ok, that’s great. But how can i actually do this and become like you skinny people?

Here’s How:

Build up lean body mass

Metabolism decreases with age. To improve metabolism and exercising is one way to offset this problem. Lean muscle burns calories and the more you have the more calories you burn, even while resting. The amount of muscle you have is a strong determinant to the ability to burn calories and fat. Doing cardio exercises can boost your metabolism rate, and doing resistance or weight training can help building muscle. Building muscle is one of the key ingredients in losing fat and it is more effective than any weight loss or diet plan. Besides doing the cardio exercises, you might first take some simple tasks as walking or going up and down stairs to burn off calories.

Eat breakfast daily

Many people do not eat breakfast (I still don’t understand how people can do this!). Most of them think that it might help in losing weight if they consume as less meals as possible a day. However, they don’t realize that breakfast is the most important meal of the day. Breakfast boosts your metabolism rate and provides energy for the day. Alternately, the metabolism decreases if you don’t eat breakfast or eat later in the day. Haven’t you noticed that those people who eat breakfast are thinner than those don’t?

Don’t skip meals

Skipping meals is a wrong concept to most people who want to lose weight. What they don’t realize is that skipping meals will only make your metabolism slower, making the food you eat digest slower. This in turn will pack on the fats and turn the excess energy to unwanted fat.

Have a well planned meal

It is much easier to lose weight if you have a daily or weekly meal plan. You may plan what, when, where, and serving size daily. Also, you might want to write down what you have eaten for every meal, and check whether it is as healthy as possible.

Have smaller portion meals

Consuming 4 to 6 meals a day every 2 to 4 hours can increase your metabolism rate. It also gives the body a steady supply of energy and prevent over eating. You should increase your intake of healthy meals rather than stuffing your face full of junk food!

Drink more water

Water is not only a lubricant of the body, it also flushes the body out and keeps the kidneys operating at maximum efficiency. Lack of water causes the operation of the body’s functions to decrease and lower the metabolism rate. You should drink at least 8 glasses of water a day.

Sleep well

Getting a good night’s sleep can boost the body’s operations and metabolism. According to some researches, it stated that people who do not get enough sleep tend to gain more weight. In addition, the body uses sleep to heal and muscles are regenerated.

Sugar is bad

Taking too much sugar might overload the body and cause many serious health problems such as obesity and diabetes. Sugar might transform into fat and stick onto your body if it is excess. The human body cannot deal with a large amount of refined sugar that maybe present in your meals.

Spicy food

Spicy food is a good friend to boost the metabolism rate and help losing weight because of its ingredients. Therefore, eating some spicy food is good for your body. (Nandos anyone? :P)

Green tea is good

As we all know, the Japanese have healthier body’s and live better than most of us over in the West. Drinking green tea is one of the key reasons behind that. Both green tea and coffee contain caffeine, however green tea can boost metabolism without any side effects to the body, and it can prevent oxidation to the skin.

Take higher energy foods including whole grain, beans, fruits, and vegetables

Taking these meals can provide more balanced energy to your body and assist with losing weight. It can also improve the process of digesting food.

Increase daily activities

Increasing your daily activities not only gives you a higher level metabolism rate, but also tend to burn more calories.

Reduce fat consumption

Increasing metabolism and losing fat is a simple equation. The fact is that you must always burn more fat than you take in, so let’s start by reducing fatty and oily food. You should also reduce your intake of sugar and carbohydrates.

By doing the above, it might improve your metabolism rate. If you stick to it you will start to see result within 3-4 week, and then you will truly be on your way to entering the world of the skinnys. Don’t stress over each little thing, but if you eat right and exercise, you should see a decrease in body fat. Most importantly you will have a healthier lifestyle and a much more energetic and happy YOU!

And of course, as we age, it’s better to be safe than sorry. Prevention rather than detection by taking up health insurance.

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