Because of genetics, some people burn fat faster than others. But age, body weight, diet, and exercise habits also play a role. As people age their metabolisms slow down mainly because they are losing five or six pounds of muscle each decade starting in the mid-20s if they do not work to keep it.
Translation: You will likely be burning 100 fewer calories a day at 35 than at 25. But there are easy things you can do to stoke your fat-burning potential and there is no reason you can't have the same metabolism in your 30s and 40s and beyond that you had in your 20s.
Here are some ways to keep your motor running hot:
1. Strength training - Experts say this is the best way to crank up your resting metabolic rate. As you get older this rate drops, but strength training can rev it right back up again. A pound of muscle burns up to nine times the calories a pound of fat does as it is much more active tissue. Don't think you have time to hit the gym? You can get great results with only two 30 minute sessions a week. This is so effective your metabolism will remain in overdrive for hours after the session burning lots of extra calories.
2. Add interval training - A couple of sessions of short burst training each week for a great metabolic boost. You can use any cardio activity or bodyweight exercise for 10-20 seconds and slow the activity for rest for 1-2 minutes. Repeat 8-12 times.
Eg sprint 10 seconds walk 1 minute.
2. Don't overdo calorie cutting - Putting yourself on a low-calorie diet is a surefire way not to lose any body fat. Your body is programmed to defend your usual weight so, if you suddenly drop 1,000 calories from your diet, your metabolism will automatically slow down because your body will assume that you are starving.
3. Eat breakfast - This may be the most important meal of the day as far as metabolism (and weight loss) is concerned and breakfast eaters lose more weight than breakfast skippers do, according to studies. Your metabolism slows while you sleep and it doesn't rev back up until you eat again so take the opportunity to get your motor going again.
4. Pile on the protein - Research shows that getting plenty of high quality protein can boost your metabolism, causing you to burn an extra 150 to 200 calories a day. That doesn't mean you have to live on a high-protein diet but you should have a serving of protein as the center of each meal. Choose it first and add vegetables etc to that base.
5. Go for good carbohydrates - Such as vegetables and fruits and a small amount of grains that do not create a surge in insulin that promotes storage of fat. Refined carbohydrates like white bread, cakes and cookies etc may drive down your metabolic rate and increase fat storage.
6. Eat all day- Eating five to six mini meals every 2-3 hours rather than three larger meals every day keeps your metabolism humming 24/7 and will also prevent you from going without food so long that you become so hungry you overeat. Try not to let more than four hours elapse between meals and make sure each meal includes protein for an extra metabolic boost.
These six methods of boosting your metabolism are hugely effective and will knock off excess body fat in the quickest possible manner. Try it and see for yourself.
Most of us are aware of the importance of metabolism when it comes to losing weight. Either we learn how to work with it and even manipulate it or our metabolic rate will control us in relation to weight gain or loss. After you understand how metabolism works it is not difficult to do things to speed it up. This article will cover three easy ways that you can either work with or actually manipulate the rate of your metabolism.
First it is important to understand the two primary functions of metabolism. When you consume food the body considers it to be a fuel source. This fuel or energy is used to promote the proper function of the body.
You are probably aware of the fact that the tissues and cells of your body are continuously dying and being replaced. Believe it or not, the body requires the use of energy to make this process efficient. Another important point is that when you exert energy calories you have consumed are burned.
So your metabolism is doing two things essentially, it is working to break down the calories into a useable form for the body and it is working to create the new cells and tissues. Those functions are opposites in that one is breaking down and the other is building new.
With basic knowledge of metabolism you can begin using steps to make your metabolism work for you. It is important to realize that your body needs a certain amount of calories in order to function efficiently. That is why many fad diets or diet supplements are not healthy. You need to find a weight management program that allows the consumption of nutrient rich foods.
See the three easy steps to speeding up your metabolism listed below:
1)Never skip meals 2)Eat healthy food choices 3)Incorporate activity into your lifestyle
When your body is at rest you are burning fewer calories. When you sleep everything slows down. By eating a healthy breakfast each morning you will actually kick start your metabolism into action. You have to provide food for the process to be faster.
For the same reason it is important that you do not allow yourself to wait an extremely long time between meals. Instead try to eat at least four times per day, but even up to seven small meals is fine. This keeps your metabolism at its optimum rate and you will never feel hungry. That means you will not overeat.
Consider the foods you eat. Make healthy choices. This is not to say that you have to completely eliminate your favorite foods but carefully decide when it is okay to indulge and when it is not. Planning meals ahead of time often helps with this task.
I understand that exercise regimens can be tedious, boring and exhausting. That is why I always recommend adding simple ways to increase your physical activity level. I am suggesting things like taking walks, or using the stairs instead of the elevator, parking at the far end of parking lots, playing with your dog or children, and giving up the remotes. By doing small things a lot you will definitely increase your metabolism rate.
These three easy steps can actually result in a significant weight loss. Simply incorporate the steps into your life and you will find that you are losing weight and feeling better. Get on your way to controlling your metabolism today!
Both Gen Wright & Debbie Allen are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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