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Your metabolism is a key driver of your weight and ability to lose unwanted weight. Most overweight people think they just naturally have a slow metabolism. Some people actually do while others are operating below their peak rates and just don't know there are things they can do to kick start their metabolic rates. This article will provide many important steps you can take to get your metabolism working in high gear.
Some people do have slower metabolisms based on heredity. Age can be a factor as well, with the average person's metabolism slowing about five percent every decade after forty. But these are things out of our control and harping on them do nothing, but keep us from doing things that will actually have an impact on improving our metabolic rates. I offer you some of the best metabolic boosters known today.
Different macronutrients (protein, carbs, and fat) require different energy expenditures by the body in order to digest the food. Protein burns roughly 5x-6x more calories during digestion than a similar amount of calories of fat and about 3x more than carbohydrates. Eat your weight in protein grams and see your metabolic rate soar.
Water intake is also a major driver of metabolism. A lack of proper hydration can inhibit all bodily processes, metabolism included. A recent study showed that volunteers who drank 12 cups of water per day burned more calories than those who drank 8 cups and 4 cups. In order to kick your metabolism into high gear, drink one ounce of water per pound of body weight. If you exercise, add 16 ounces per 30 minutes. Ice water also boosts your metabolic rate as your body burns calories to increase the temperature.
Frequent, small- to medium-sized meals also boost metabolism. It's best to target at least five meals, if not six or seven. Eat a few hundred calories every few hours rather than 800-1000 three times a day. Try to get at least 15g of protein in each meal. It helps to get into a rhythm, too. If you eat seven meals today and two tomorrow, it will mess with the thermal effect of your food. I also recommend eating breakfast within an hour of waking up and with a good amount of protein.
Eat whole foods while avoiding refined/processed products to avoid chemicals, and the typical unhealthy trio of sugar, fat, and salt that often come with process foods. If you do eat processed foods, be sure to read food labels and ingredients lists to make sure it's somewhat healthy and to avoid dangerous additives like high fructose corn syrup, which can mess with your insulin response and cause you to eat more. Preservatives can also cause digestion issues, among other serious heath conditions.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
Proper sleep is important for your body to function properly. I haven't seen much research suggesting that it has a direct impact on metabolism, however, you are much more likely to eat healthy, exercise, and implement the rest of this metabolism-boosting plan if you are well rested.
There are other things you can add to your diet that can aid in boosting your metabolism. In addition to protein intake, unsaturated (healthy) fats help, as do spicy foods, green tea, and caffeine. Quick fixes rarely work.
Some people do have slower metabolisms based on heredity. Age can be a factor as well, with the average person's metabolism slowing about five percent every decade after forty. But these are things out of our control and harping on them do nothing, but keep us from doing things that will actually have an impact on improving our metabolic rates. I offer you some of the best metabolic boosters known today.
Different macronutrients (protein, carbs, and fat) require different energy expenditures by the body in order to digest the food. Protein burns roughly 5x-6x more calories during digestion than a similar amount of calories of fat and about 3x more than carbohydrates. Eat your weight in protein grams and see your metabolic rate soar.
Water intake is also a major driver of metabolism. A lack of proper hydration can inhibit all bodily processes, metabolism included. A recent study showed that volunteers who drank 12 cups of water per day burned more calories than those who drank 8 cups and 4 cups. In order to kick your metabolism into high gear, drink one ounce of water per pound of body weight. If you exercise, add 16 ounces per 30 minutes. Ice water also boosts your metabolic rate as your body burns calories to increase the temperature.
Frequent, small- to medium-sized meals also boost metabolism. It's best to target at least five meals, if not six or seven. Eat a few hundred calories every few hours rather than 800-1000 three times a day. Try to get at least 15g of protein in each meal. It helps to get into a rhythm, too. If you eat seven meals today and two tomorrow, it will mess with the thermal effect of your food. I also recommend eating breakfast within an hour of waking up and with a good amount of protein.
Eat whole foods while avoiding refined/processed products to avoid chemicals, and the typical unhealthy trio of sugar, fat, and salt that often come with process foods. If you do eat processed foods, be sure to read food labels and ingredients lists to make sure it's somewhat healthy and to avoid dangerous additives like high fructose corn syrup, which can mess with your insulin response and cause you to eat more. Preservatives can also cause digestion issues, among other serious heath conditions.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
Proper sleep is important for your body to function properly. I haven't seen much research suggesting that it has a direct impact on metabolism, however, you are much more likely to eat healthy, exercise, and implement the rest of this metabolism-boosting plan if you are well rested.
There are other things you can add to your diet that can aid in boosting your metabolism. In addition to protein intake, unsaturated (healthy) fats help, as do spicy foods, green tea, and caffeine. Quick fixes rarely work.
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Please see my website for more information at food labels or my blog at dangerous food additives
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