The Resting Metabolic Rate

Guides, In Detail

When it comes to losing weight, it is never really easy to do in general, and resting metabolic rate does not make it any easier. There are several products out there that claim to boost the natural means of burning calories but, for the most part, this resting metabolic rate is immutable.

Instead of using unproven products to boost your metabolism, having a sensible means of burning fat and building muscle will result in the best end.

What is the Resting Metabolic Rate?

Metabolism is the amount of energy that the body needs to maintain its standard, basic functions like breathing, circulating blood, repairing tissue and reproducing cells. Women interested in shedding some weight want to look to boost their metabolic rates; the rate measures the amount of energy that you use just sitting around all day, so boosting it helps burn more calories.

The number of calories that you will burn just sitting on the couch will account for about 70 percent of the calories that you need each day. Losing weight means consuming fewer calories than the body shows it’s burning.

Determining the Resting Metabolic Rate

There are different factors that contribute to determining a person’s resting metabolic rate, primarily genetic makeup. Women often have lower rates than their male counterparts, and this is due to men having a higher ratio of muscle to body fat; the muscle tends to burn off more calories than fat can, which means they have the higher metabolic rate.

Because of this, those with more muscle will also burn more fan due to the lean muscle’s ability to burn calories better than fat, so building lean muscle and removing fat will help you raise your rate.

Naturally, larger individuals have higher requirements for resting energy than their lighter and smaller counterparts. Finally, the most people age, the more the metabolism slows down, along with the number of calories burned in order to sustain the standard functions of the body. Reducing calorie intake and increasing your activity level will go farther in raising your rate.


There exist a few formulas to help determine what your resting metabolic rate, all of which involve simple math, but there are several websites that will help do the math for you if you do not want to think much about it. A 25 year old woman of 65 inches weighing 130 pounds would burn 1409 calories sitting around all day.

A 55 year old woman built in the same manner would only burn 1268 calories sitting around all day. A 20 year old woman standing at five foot six carrying 250 pounds would burn 1959 calories per day, and a 23 year old woman standing at four foot eleven carrying 90 pounds would burn 1216 pounds. As you can see, the differences are clear.


When you consume excess calories, you gain weight, so those who have slower rates can see better results with weight loss by getting active. By adding some extra activity every day, you can increase how many calories you need and boost both your health and energy. A 25 year old woman standing at 65 inches and weighing 125 pounds and who exercises an hour every day will burn almost 500 calories more than the same woman who sits around all day. After awhile, the calories add up and you will lose weight.

Boosting The Resting Metabolism

It is often dangerous to try to use metabolism boosters on the market, especially since there are no federal guidelines with regard to the efficiency or safety that the manufacturers would have to follow. Supplying your body with lean muscle and food with good nutrition and exercising will help you with your weight loss and your health as a whole.

resting metabolic rateTo start off boosting your rate, you need to know how to calculate it. Remember, even if you sit around all day, your metabolism is still actively working to burn calories so that you have the fuel required to do standard processes like thinking and removing waste from the kidneys. It is absolutely essential to eat at least as many calories as the body requires for this sedentary state, or else your body will assume famine and go into survival mode, burning as few calories as possible to try and store its limited fuel, which slows metabolism.

Next, you will want to add muscle onto your body. As it is heavier than fatty tissue, you will have more energy burned even during inactivity. Because of this, you will find that additional muscle will help with increasing your rate by about 100 calories for several pounds of muscle.

When you wake up, make sure that you have breakfast. When you have a nutritious, balanced breakfast, you will not only feel recharged after eight hours of good sleep, but you will also wake up your metabolism, which readies it to work throughout the rest of the day. For the rest of the day, eat small meals and snacks instead of the standard three meals, especially if you still wind up hungry with that.

The best way to ensure your metabolism is always active is to eat a small meal or a small snack every three hours, and this helps you keep a steady blood sugar level. Steady blood sugar prevents insulin spikes that cause you to crave bad foods.

Finally, maximize as much calorie burning as possible after exercise. If you alternate short intervals of activity like walking or swimming for five minutes at a standard speed with an intense 30 second burst of the same activity, then the cells that produce energy will be increased. Naturally, this will lead to more efficient calories and for a longer period of time, which means you can remain fit and lose weight with even shorter workouts.


How To Quickly Increase Metabolism


One of the best natural ways to lose weight and keep it off is to increase the metabolism of the body so that calories are used up more quickly in the body and do not have the time to be stored as fat.

Although there are many artificial methods for increasing the metabolism, the best ways to do so are often the natural ways.

Ways to Increase the Metabolism Naturally

Below are some of the ways in which you can naturally increase your metabolism.

High Intensity Interval Training

metabolism prettyHigh intensity interval training will increase the metabolism over the short term, allowing for rapid bouts of weight loss. If you have not exercised for an extended period of time, it is recommended that you see a doctor before you undergo any sort of high intensity training.

The way that high intensity training increases the metabolism fast is through simulation of heavy activity. High intensity workouts give the body the impression that it must give more energy to the action driving portions of the body to keep up with the increased amount of work being done.

It will therefore do this for 48-72 hours after the initial workout. Results can be increased if the routine involves heavy weightlifting.

Eating High Energy Foods

Consuming foods known as high energy foods can give the metabolism a short boost. Foods that have components such as caffeine speed up the functions of the body, which naturally draw more energy. However, unlike high intensity interval training, the effects do not last as long and are not as pronounced. This is suggested for people who do not have the ability to undergo a high intensity training interval workout course.

Natural Habits that Increase the Metabolism

Drinking water naturally increases the metabolism as well as cleanses the body. Water is a substance that travels through the body relatively fast as compared to heavier foods, and that process of digestion causes the body to use heat, burning calories. It also speeds up the digestive system, which gets other toxins and materials slowing down metabolism out of the body as well.

Getting good amounts of rest on a consistent basis can also speed up metabolism.

Eating Regularly

Contrary to popular belief, in order to really increase your metabolism, you need to graze.

Six small meals a day instead of three big ones can help to increase the timing with which your body gets rid of food.

If your body anticipates another meal coming quickly, it will speed up the digestive process, thus speeding up the metabolism and not allowing foods to stay inside the body and be stored as fat.

Along these lines, people who try to starve themselves upon waking up are actually slowing down their metabolism. The body awakens from nightly sleep in a state of virtual starvation.

If you starve the body while it is in this state, it will go into a hibernation mode in which it will retain more of the food that you do eat. A big breakfast is actually the most important meal to help in speeding up the metabolism rate of the body.


The Metabolism And Weight Loss


What is the metabolism?

The metabolism is the body’s process of taking in fuel (in the form of foods), turning that fuel into the various compounds each part of the body needs to maintain itself and store energy within the internal organs, muscles and fat.

That energy (in the form of calories) is then used (or burned) to heat our bodies and allow them to move and function, and is recycled to maintain the various parts of our bodies and be temporarily stored again within our organs, muscles and fat. It is a continuous never-ending cycle that never stops until we die.

what you need to know about metabolismPeople whose bodies utilize and burn off their energy (calories) faster than they can take in their fuel (food) and store it in their organs, muscles and fat are said to have fast metabolisms. They burn off the fuel/calories faster than they can take them in. This is why people with fast metabolisms end to be thinner – their energy or caloric output is larger than their energy or caloric intake.

People whose bodies utilize and burn off their energy (calories) more slowly than they can take in their fuel (food) and store it in their organs, muscles and fat are said to have slow metabolisms. This is why people with slow metabolisms tend to be heavier – their energy or caloric intake is larger than their energy or caloric output.

One’s true metabolic rate is known as their resting metabolic rate. This can be defined as the very least amount of calories or energy required to support one’s very basic life functions, such as heart/blood circulation and breathing. The higher one’s resting metabolic rate, the faster their metabolism.

Metabolism Boosters

Despite some seemingly unchangeable factors that affect resting metabolic rate including age, gender and genetics, there are many things that anyone can do to boost metabolism, lose weight, build muscle and become stronger, more focused and more energetic.

  • Sleep – Sleep is the time for one’s body to rest and recharge. Without adequate sleep, the body becomes overused and fatigued, resulting in a lowered metabolism and decreased weight loss. Make sure to get at least six to eight hours of sleep each night. Your more energized body and increased metabolism will thank you!
  • Water – Water is a great metabolism booster. Drinking eight 8 ounce glasses of water a day will reduce your appetite, flush out toxins and assist the body in metabolizing stored fat more efficiently.
  • Eating the right foods – Lean proteins and green vegetables will speed up your metabolism because more energy is needed to digest them. Your body will burn more fat and increase muscle mass during this process. Eliminate tempting foods containing sugars and bad carbs from your pantry and watch unwanted weight disappear!
  • Go organic – The chemicals, pesticides and preservatives in many foods will slow your metabolism down because those toxins prevent the foods from being properly metabolized. The toxins will cause fat to be stored instead of being turned into energy because the body does not know what else to do with such strange and unnatural chemicals. You can lose ten pounds just by replacing your regular foods with organic versions of them.
  • Spice it up – Higher internal body temperatures caused by the capsaicin in spicy foods will increase your body’s metabolism by eight to ten percent if eaten regularly. Spicy foods will also make you feel full more quickly so that you end up eating less.
  • Eat larger meals earlier in the day – Eating a good breakfast, an early lunch and a light dinner will speed up your metabolism and weight loss. This is because you have the whole day while you are up and about for that food to digest and metabolize more efficiently and effectively because you are using more energy. Eating large, heavy meals before bed will cause your metabolism to slow and your weight to increase because your body is not moving around, causing the food to just hang around and turn into fat.
  • Don’t overly restrict your food intake – If you are consuming less than 1000 calories a day, your body will instinctively go into starvation mode and hang on to the stored fat.
  • Eat smaller, more frequent meals – Eating six smaller meals approximately two to three hours apart will keep your metabolism continuously working, thus increasing your energy and not allowing the food enough time in between meals to turn into fat.
  • Exercise – Regular aerobic exercises, weight training exercises and walking are the best metabolism boosters ever! A thirty-minute session will cause calories to continue burning for up to an hour afterwards, and you will feel increased energy and a better mood (caused by endorphins) for the rest of the day. Even if you can only exercise three times a week, you will totally see and feel the difference.

It’s often difficult to get motivated to start exercising, but once you get addicted to the positive energy from the endorphins, it’s hard to stop. Also, it takes thirty days for something to become a habit. Stick it out for thirty days and it will become part of your routine.

Another tip to help you stay motivated is to purchase a good pedometer. It has been proven that walking 10,000 steps a day will increase your metabolism and cause significant weight loss. Achieving that daily goal of 10,000 steps is very satisfying and makes walking for exercise a lot more fun.

Incorporating these metabolism boosters into your lifestyle will make a significant change in the quality of your life. You will be happier, more mentally focused and your body will be healthy and fit. And with your new increased metabolism, you won’t have to work as hard to stay that way!


5 Simple Tips To Speed Up The Metabolism


Metabolism is the term for your body’s work to convert food into energy; not just the energy that sustains you through a busy day, but the type of energy that ensures your body is getting the nutrients it needs in an efficient manner.

There are two activities involved in metabolism: catabolism, which is the breaking down of complex molecules in food into smaller ones more easily absorbed in digestion; and anabolism, which involves the changing of small molecules into larger ones so that fat and protein can be stored for the body’s future needs.

Weight loss has long been linked to metabolism. The key to losing weight is speeding up the metabolism so that food is broken down and disposed of more quickly and efficiently.

What are some ways to speed up the metabolism?

1. Walking

Exercise is a great way to speed up your metabolism, and the good news is that you don’t need an expensive gym membership, personal trainer, or grueling workouts! Just walking 30 minutes a day, five days a week, is enough to bump up your calorie-burning.

Because aerobic exercise (continuous exercise such as walking or swimming) burns more calories than anaerobic exercise (such as weight lifting or golf), walking means weight loss. Pop in your headphones, listen to your favorite CD or audio book, and hit the nearest park, lake–or even the streets in your own neighborhood.

2. Light muscle building

Combining walking with light muscle building gives your metabolism a one-two shot in the arm! As you build muscle, you will lose fat. Examples of light muscle building include walking with ankle or arm weights on or lifting light weights after you walk. Use a resistance band to build muscles in arms and legs.

An exercise ball is excellent for building abdominal and back muscles. Last but not least, you can try some good old fashioned sit-ups and push-ups! If you are a gym member, do a rotation of the weight machines after you use the treadmill or elliptical.

3. Spices

It may sound remarkable, but using spices such as ginger, cinnamon, cumin, cayenne pepper, and mustard can burn calories! That spicy cayenne pepper or hot mustard really does make your body work harder when you sweat; in fact, just a little bit of this spice each day can boost your metabolism by as much as 25%.

Cinnamon gives you more energy because of its role in increasing blood circulation. Ginger helps you utilize oxygen, a key component in calorie burning. Adding just a little bit of these spices into your daily food gives you a tasty edge on calorie-burning.

4. Proteins

Because protein takes more energy to digest, it makes your body work harder. It is, therefore, a great food to add to a metabolism-boosting diet. Lean protein sources such as chicken, fish, nuts, seeds, and lowfat dairy foods are good examples.

Various types of protein powders are available to add into milk or smoothies.

Whey protein burns calories more effectively than casein or soy, though the latter may taste better and produce a longer feeling of fullness.

5. Caffeine

What? Caffeine recommended in an article about health? Yes, it’s true: caffeine boosts your metabolic rate and even burns fat. It does this through raising blood pressure and revving up central nervous system activity. Although the effect is short-lived, lasting just a few hours, schedule your workout during that time and it will be more effective.

Perhaps obviously, black coffee with sugar free sweetener and low/nonfat milk is the preferred choice over venti sized sugar-packed frappucinos.

All in all, boosting metabolism isn’t difficult. None of these tips are expensive, time-consuming, or drastic yet all of them are proven effective to make your body work harder and burn calories faster. Decide to make the adjustments necessary to incorporate them into your daily life, and watch the pounds come off!


Metabolism Boosters for Women

Guides, Women

If you’re a woman looking to boost your metabolism, you’re in luck: You’ve got plenty of options. Although there are a number of ways for women to achieve their weight loss goals, none may be as effective as a metabolism boost.

A metabolism boost increases the amount of calories you’ll burn throughout the day, meaning that you can still lose weight without adding extra workouts or reducing calories. There are a few different types of metabolism boosters for women that you might be interested in, including:

  • Dieting Choices
  • Exercise Techniques
  • Supplements

By utilizing one or more of these kinds of boosters, you can increase your long-term metabolic rate. The result will be more pounds lost for the same amount of effort. Let’s take a look at some of the most popular ways that women to boost their metabolism and why they’re effective.

Food and Diet

healthy metabolism boosting lunch

A great booster: cottage cheese and strawberries.

Making changes to what you eat and when you eat it can be one of the most effective ways to boost your metabolism. This is especially true for women, whose bodies are more sensitive to changes in eating cycles.

Eat More Protein

A lot of fitness-minded men are already big on protein as a muscle builder. For this reason, a number of women overlook the fact that protein can help them boost their metabolism, even if they’re not looking to put on muscle. The reason that protein is effective as a metabolism booster for women is that it’s harder for the body to break down. The extra work required in breaking it down creates a thermal effect, forcing a woman’s body to burn more calories in the digestion process.

Smaller Meals

Eating smaller meals is a great way for women to speed up their body’s metabolism. The reason for this is pretty easy to understand. Not eating for a long time causes the body to think it’s being deprived of food, causing it to go into a starvation mode and burn fewer calories. The opposite effect happens. A woman who eats 5 or 6 small meals throughout the day, as opposed to 3 large meals, will make her body constantly anticipate more food. The body burns more calories throughout the day as a result, even though the total amount of calories being consumed is the same.


The other major contributing factor to your metabolism is exercise. Changes in the way you utilize your time in the gym and how frequently you go can make a huge difference on how your body spends energy.

Intense Interval Training

Even though it seems like exercising for longer periods of time would be more effective, women who exercise for long periods at a relaxed pace are actually worse off than those who exercise hard for brief periods. The reason behind this is that exercising at intense levels causes the body to have an after-burn effect where more calories are burned even after leaving the gym.

The solution to using this as an effective metabolism booster, then, is to break up longer workouts. If you’re planning to exercise for an hour, exercise much harder for a half hour. If you can break it up into two workouts at high intensity, you’ll get the after-burn effect while still getting in the same amount of time exercising. Over an extended period of time, the body adjusts and the after-burn metabolic rate soon becomes the normal metabolic rate.

Lifting Weights

Strength training is actually one of the most effective metabolism boosters for women. Even though a number of women shy away from weights, the fact is that muscle takes extra calories just to maintain. Generally speaking, a pound of muscle requires about 50 calories a day just to maintain. This means that women who add just 4 pounds of muscle will find themselves burning an extra 200 calories a day.


It’s important to note that supplements aren’t a silver bullet for boosting metabolism. While they provide incremental boosts, they’re not enough on their own. That said, pairing the supplements on this list with proper diet and exercise can be a very effective strategy.

Conjugated Linoleic Acid (CLA)

CLA has been around for a number of years, and it’s quickly become a favorite among women as a metabolism booster. Although some of the exact effects of taking it are still murky, it does burn fat. It’s also believed to enhance the immune system and promote muscle development, which ties right in with boosting the metabolism in women who also lift weights.

That said, you can also get CLA naturally. It’s commonly found in dairy products, such as milk. Drinking chocolate milk post-workout is a favorite of bodybuilders, and it can almost certainly help you increase your metabolism.


One vitamin that’s particularly effective for women to boost their metabolism is biotin. Biotin helps the body produce more energy and burn more calories, making it a very effective metabolism booster. It can be found naturally in eggs and a few other foods, or it can be purchased in pill form. Another benefit for women considering biotin is that it’s also used to promote hair and nail growth.

Now In Conclusion

Between diet adjustments, exercise patterns and supplements, there are more than enough metabolism boosters for women to take advantage of. For women who can’t cut anymore calories from their diet or don’t have time for more exercise, these tips will help them burn more weight without having to make sacrifices that they can’t afford to. Although every woman’s body will react to these tips a little differently, you’ll almost certainly find something that’s effective for you if you give these tips a shot.