How To Quickly Increase Metabolism

Tips

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.

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The Metabolism And Weight Loss

Tips

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!

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Intermittent Fasting And The Metabolism

Nutrition

Intermittent fasting involves random or intermittent periods of going without food.

Clinical studies in both mice and humans have shown that intermittent fasting may have some benefits such as helping to manage body weight, controlling blood lipids, and regulating blood glucose levels.

What is Intermittent Fasting?

For medical purposes, intermittent fasting is defined as going without food for 8-12 hours. Unlike a long-term fast covering a specific time period of multiple days, intermittent fasting is characterized by the absence of food for a shorter time. Common types of intermittent fasting include:

  • Full-day fasting. This type of fast recommends fasting from one dinner to the next, or approximately 24 hours. For example, the person eats an evening meal at 7 PM and then fasts the following day until another evening meal at 7:30 PM.
  • Partial-day fasting. People eat during a specific “eating window” of time, in which eaters consume their daily allotment of calories over a 6-hour period and fast for the other 18 hours. People who have higher activity levels or are training for specific athletic events often plan their training around a longer window of time for eating (from 8-10 hours).
  • Alternate-day fasting. Eaters eat normally one day and then fast the next day. There are usually no restrictions on calorie intake on the eating day.

The Effects of Fasting on the Body

The body requires energy to absorb or digest food. The process of metabolizing nutrients can create potentially harmful free-radicals and may affect the aging process.

A lowered food intake may slow the aging process. Some of the metabolic or physiological outcomes of a brief or intermittent fast include:

  • Decreased metabolic rate
  • Increased liver glycogen breakdown
  • Ketone production from fat breakdown
  • Decreased growth hormone
  • Decreased fasting insulin levels
  • Decreased protein synthesis
  • Reduced glucose muscle intake

Many studies have been done concerning fasting for religious or spiritual purposes, including the Islamic ritual of Ramadan, a 4-week period of fluid and food abstinence from sunrise to sunset.

A study that examined Mormons in the American Journal of Cardiology (Horne et al 2008) suggested that groups that fast for religious purposes might also lower the risk of diabetes and coronary artery disease.

Chronic Calorie Deprivation vs. Intermittent Fasting

Intermittent fasting should not be confused with calorie restriction, which is a diet in which total calorie intake is restricted to approximately 60-80% of normal caloric intake.

During the 1940s, researcher Ancel Keys collected data on healthy men at the University of Minnesota for a period of 168 days with the men consuming 40% of their usual intake. This resulted in the development of disordered eating patterns such as an obsession with food and bingeing.

For most people, intermittent fasting might be an easier regimen to follow, as it allows for eating a surplus of calories on non-fasting days. It is easier to restrict calories on alternating days or for specific time periods rather than all the time.

Studies in mice that are restricted to an intermittent fasting or alternate–day fasting schedule of dietary restriction have shown an increase in disease resistance and longer lifespan (1).

The body weight and food intake of the mice was maintained while intermittent fasting, and resulted in metabolic benefits such as reduced insulin and blood glucose levels. It is unclear whether similar increase in lifespan would be obtained in humans without additional calorie restriction on the non-fasting days.

Summary

The concept of calorie restriction to increase lifespan and improve health is not a new one. Humans have fasted for religious purposes or during extended periods of food scarcity.

Intermittent fasting might be an easier way than extreme calorie restriction to regulate blood glucose, manage body weight, and extend life.

1. Anson RM, Guo Z, de Cabo R, et al. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake. Proc Natl Acad Sci U S A 2003;100:6216–20.

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The Basics Of Metabolism Boosters

Guides

We’ve all heard people talk about metabolism – but what is it and how can we boost it? That is what we shall talk about in today’s guide.

What is Metabolism?

Metabolism refers to the chemical reactions that go on inside your body that allow you to live and grow. Your metabolism helps you to digest food and absorb nutrients.

Obesity is strongly linked to slow metabolism – as you are not digesting your food as quickly as someone with fast metabolism. However, there are ways to boost your metabolism that we shall look at below.

metabolism boosters woman

What Causes Slow Metabolism?

Your metabolism is most commonly affected by hydration, nutrition and physical activity. To be able to boost your metabolism you must first understand why it is low.

When trying to lose weight, many people lower their calories and fat intake – however this can actually slow down your metabolic rate. A good weight loss routine must also include physical activity to help bring your metabolic rate back up.

Even the healthiest of people will find that their metabolic rate will lower as they get older – this is just a natural process. Most people find it a lot harder to lose or keep off weight as they get older because of their lowered metabolic rate.

Unfortunately, a large factor affecting metabolic rate is genetics. While not everyone is blessed with a fast metabolism, there are ways of speeding it up.

metabolism boosted belly

What are the Benefits of Boosting your Metabolism?

Many people talk about boosting their metabolism, but what are the benefits of doing so? There are a lot more benefits to boosting your metabolism than you may think.

A faster metabolism can help you live a much more active and healthy lifestyle. Low metabolism can lead to symptoms such as fatigue, constipation, weight gain, dry skin and feeling cold.

The main benefit to boosting your metabolism is that it can help you maintain a healthy weight. Those with a high metabolic rate will find it easier to keep weight off than those with a slow metabolism. An increased metabolism can even help you burn more calories while you are sleeping!

guy on metabolism boost

How Can you Boost your Metabolism?

There are lots of ways in which you can boost your metabolism, and the most important thing to remember is what we mentioned before: physical activity, hydration and nutrition.

As well as ensuring you maintain those three things in a healthy manner, there are numerous foods and products that work as metabolism boosters.

Green tea has become a very popular metabolism booster – and is very enjoyable and easy to drink. Why not swap your usually morning tea to a green tea? Green tea contains the chemical EGCG that works by speeding up your brain and nervous system resulting in your body burning more calories. Coffee also works as a temporary metabolism booster – however you shouldn’t consume more than three cups per day.

Other natural metabolism boosters include: almonds, grapefruit, yogurt, apples, turkey and spinach – to name just a few.

You can also take supplements that are designed to boost your metabolism. Many metabolism boosters are made from natural ingredients, whereas others have been scientifically created to help.

Natural metabolism booster supplements include B Vitamins, green tea tablets and general multivitamins. These are a great way of helping boost your metabolism while also increasing overall health. Some people however do not find the natural metabolism boosters strong enough for their needs and choose to try scientifically-formulated boosters.

There are literally dozens of different non-natural metabolic booster supplements on the market, and it can be hard to know which one to choose. Always read plenty of reviews and get recommendations when possible to help you make the best decision as to which is the best metabolism booster for you.

The best metabolism booster however is exercise. Even just a small increase in your daily physical activity will show positive results. The faster your heart rate, the faster your body will digest your food – meaning it doesn’t get a chance to store it as excess fat. Combine a good, nutritious diet with a regular exercise plan – and you are well on your way to achieving your fitness and health goals!

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5 Simple Tips To Speed Up The Metabolism

Tips

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!

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