Having a high metabolic rate increases the amount of calories the body burns on a daily basis. Without optimal metabolism the body will store excess calories as fat. How fast your body burns calories depends on several factors. Men tend to burn more calories than women. For most people, metabolism slows steadily after age 40. Some people inherit a speedy metabolism. Although you can not control your age, gender, or genetics, there are other ways to boost your metabolism.
Making small changes to your lifestyle can boost your metabolism and help you lose weight. Some ways you can take to improve your metabolism naturally are:
1. Get Active
The more you move during the day, the more calories you burn. Exercise a lot, do both power training and cardiovascular exercises (walking, jogging, cycling, etc.) regularly at least three times a week. Doing exercise in the morning keeps the body burning calories at a high rate for about an hour after exercise is finished. And do not forget to be more active in your daily life too.
2. Build Muscle
Our bodies constantly burn calories, even when we are doing nothing. This resting metabolic rate is much higher in people with more muscle. The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also decreases. You can build muscle through resistance or weight training. In addition, training activates your muscles all over your body, increasing your average daily metabolic rate.
3. Drink More Water
The energy burning process of metabolism needs water to work effectively. Water also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. If you are even mildly dehydrated, your metabolism may slow down. Drink plenty of water throughout the day. Drinking a minimum of 8 glasses of water daily will keep your metabolism going at a steady rate.
4. Drink Cold Water
Ice cold water may also give your metabolism at least a small boost because energy is required to heat the body. Drinking ice cold water before meals will shrink your stomach so you feel full quicker.
5. Eat Smaller Meals Frequently
There is evidence that eating small, regular meals throughout the day, rather than two or three large meals, may help to keep your metabolism continuing at steady rate. Surprisingly, about 10 percent of the calories you use each day go on digesting and absorbing food – so the more times you eat, the better your metabolism will be. Try to develop a habit of eating small portions of meals, 4 to 6 times a day. Plan your meals this way: breakfast – snack – lunch – snack – dinner – snack. You can space them out about every 3 or 4 hours. Eating small frequent meals will prevent you from getting very hungry and binge eating.
6. Eat Breakfast
Never skip breakfast. If you do not eat breakfast, you slow down your metabolism. The purpose of breakfast is “to break the fast” between last night and today. When you go long periods of time without eating, your body can go into starvation mode and start to conserve energy. Breakfast starts your daily metabolic cycle from the first step, digesting food. You just want to eat something as soon as you can to start the burn. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who do not.
7. Eat Your Meals
Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.
Skipping meals does not help you cut calories or lose weight because it actually slow metabolism and can lead to over eating. To lose some weight properly you need to be consuming the right foods throughout the day in a balanced manner.
8. Get Good Sleep at Night
Get 7 to 8 hours of sleep a night. While you are asleep, your body generates the growth hormone which speeds up the metabolism process. Research shows that people who do not get sufficient sleep tend to gain weight. Remember, do not oversleep. If you oversleep, then you will wake up extra hungry and this will tend to make you overeat.
Boosting metabolism is an ongoing process and needs your consistent attention. Simply consuming metabolism boosting foods is not enough. You need to consider all the other metabolism boosters as well.