While a naturally slow metabolism can be a nightmare for someone wanting to lose body fat, there are exercise and nutrition techniques that can be used that will considerably increase your personal metabolic rate and help you to quickly burn off unwanted body fat or simply maintain your desired body fat level. While there are several factors that help determine your personal metabolic rate, some of them are genetically determined and outside of your personal control. Nevertheless, by being intentional in following a few exercise and nutritional guidelines, you can significantly increase your body's metabolism and improve your ability to shed undesirable body fat. A great way to increase your metabolism is to regularly supply your body with the nutrition it needs to carry out its many functions. I provide detailed information about eating to increase metabolism, including how to more effectively lose body fat and instructions on how often to eat for the best results. This will probably come as little or no surprise, but another key component in increasing your metabolic rate is exercise.
Your body's natural calorie burning will increase immediately following an exercise session. That being said, exercise that builds new muscle mass will have a lasting and dramatic affect on your metabolism. The Health Education Alliance for Life and Longevity conducted research on the amount of water consumed daily by the average American. Water plays a key role in almost every bodily function and we should make every effort to make sure we are providing our bodies with the hydration required for optimum performance. In order to more efficiently burn off unwanted body fat, or to just make sure you do not put on any additional fat, it is imperative that you understand the many ways you can speed up your metabolism. Following the guidelines introduced on this page, and expanded upon within the various links, will give you the tools you need for increasing your metabolic rate. Tweet If you’re trying to lose weight, increasing your metabolic rate can enable you to lose more weight without cutting more calories. 2 Simple and Easy Relaxation Exercises to Deal with Stress Cleaning with Vinegar 11 Keys to Great Health and Longevity What Is Golden Milk and Why Should You Try It? The number of calories you burn a day, also known as your total daily energy expenditure (TDEE), plays a central role in weight loss and weight gain.
What you can do to increase calorie burn: Increasing muscle mass will increase metabolism, while muscle loss will decrease metabolic rate. This encompasses all calories burnt from moving your body – exercise, walking, cleaning and even blinking your eyes.
What you can do to increase calorie burn: The amount of calories you burn during exercise will depend on the length and intensity of your workout, as well as the type of weight loss exercise you engage in. These last two factors can increase the total number of calories your body burns by an extra 100 calories. There are a few more factors that influence how many calories you will burn during your workout.
The amount of calories burnt by the body is greater in hot and cold temperatures, as the body requires more energy (calories) to cool (shivering) or heat (perspiring) the body respectively in order to maintain body temperature. Roberta Larson Duyff, American Dietetic Association complete food and nutrition guide, American Dietetic Association, John Wiley and Sons, 2006.
What is Metabolism?The metabolism is based on the number of calories we burn throughout the day.


Some of the natural metabolism boosting foods are given below:Note that foods can increase your metabolism only marginally. Muscle mass is often lost along with fat during calorie restriction for weight loss, which means that after dieting metabolism is slower than before. For the majority of people, physical activity makes up 15 – 30% of all calories burnt.
Exercise builds muscle, which increases metabolism (BMR) creating a body that burns more calories all day long. That’s an extra 100 calories in addition to the calories burnt during exercise itself.
It is useful to have an understanding of these factors as they can inadvertently cause you burn less calories, leading to weight loss plateau. Our body constantly burns calories to keep us going whether we are eating, sleeping, cleaning etc.Once the daily business of breathing, eating, moving and other activities are met, any unused or surplus calories get stored, mostly in the form of fat. In other words, how many calories you burn a day is influenced by your genes and by your actions (lifestyle). Metabolic rate is talked about a great deal, since it makes up a huge chunk of the calories you burn. This is part of the reason that dieters tend to regain weight once they resume normal eating habits. Find out the best weight loss exercise, with the highest calorie burn or try a weight loss workout plan.
A heavier person has to carry more weight and overcome greater resistance, thus working harder and burning more calories to do the same work than their lighter counterpart.
It is essentially the speed at which our body's motor is running.The speed at which our body burns calories is called the metabolic rate. No part of this web site including text, pictures or web site design may be reproduced in any form by any means without prior written authorization. A faster metabolism will enable you to lose more weight than a person with the same activity level, diet, and weight.
The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. They require fewer calories than before dieting and though they are eating the same number of calories the did pre-diet, they inadvertently are overeating.
However, green tea extract and coffee have shown some promise in increasing calories burnt. Obviously, the calories burnt from physical activity is highly variably, making it this on which you must concentrate your efforts. If you’ve hit a weight loss plateau its worth considering whether you’re burning less calories.
This is the reason it becomes considerably easier to do the same workout that only a few weeks ago you might have struggled to complete.
Do you Know: 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day !!! You should not take these products as these may have side effects as diarrhea, increased heart rate, excessive sweating, nervousness, tremors, bulging eyes, etc Be physically active.


Exercise in conjunction with dieting will help stave of muscle loss and stop metabolism from slowing down. Weight loss means you are lighter, expend less calories and have a lower daily calorie requirement compared to your heavier self.
The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. In an activity like walking, bowling, dancing or playing golf, the energy you expand is greater if you have more weight to move around. But after you begin to shed the weight, the body has less mass to carry and thus needs fewer calories. You may need to decrease your calorie intake to take your new lower weight into consideration. A 140 pound man who walks 3 miles in an hour burns 220 calories as compared to a person of 110 pound, who burns only 180 cal going the same pace. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing.
These very low calorie diets slow metabolism through complex hormonal pathways and the loss of muscle. For example, if you are running, you have to increase speed, distance or time to maintain the level of difficulty and calories burnt. Basal Metabolic Rate (BMR)Your Basal Metabolic Rate (BMR) is what your body needs at rest to maintain normal functions like beating of heart, respiration and the maintenance of body temperature at a thermostatic setting just under 100 deg.
In order to maintain a steady weight loss you will need to reduce your caloric intake further. You use another 10% of calories to digest and metabolize food.Facts on MetabolismThe amount of calories you burn varies with the type of food you eat. However, it is at the utmost importance you do not try to consume fewer calories than your RMR!Another possible problem: If you continue with your 2000 calorie per day diet (the diet that helped you lose the first 25 lbs) you may actually gain weight back because of varying levels of exercise. You’re actually consuming enough calories to gain weight, but how would that happen if you had stayed on your diet?
For that reason, you should cut back on calories or increase your activity level to burn more calories, otherwise you will store additional fat in your body resulting in increased weight. Men generally have a 10-15% faster BMR than women because male body has greater percentage of lean muscle tissues. The point here is to recheck your RMR when you lose weight and compare it to your consumption.TipsIt has been proven that all foods do have what is called the thermic effect. So that means if you eat a 100 calorie portion of meat, 30 calories from the food are required to break down the fibers in the protein and to properly digest it. Check with a physician or a nutritionist to determine what would be considered appropriate weight loss for your level of fitness before you start a new exercise or diet plan.Adapted from How to Increase Your Metabolism.



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