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.
Heredity and age do play a role in metabolism. You can't change either of them, so the focus of this article is what you can do. It is important to note, though, that research suggests metabolism slows by 5% for every decade after the age of 40. If you're there already or just looking to lose weight, here are some things you can do.
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.
Meal timing and the amount of calories per meal can have a large impact on metabolism. I recommend starting the day with a high protein breakfast within an hour of waking and six meals throughout the day, all with protein is preferable. Skipping meals is to be avoided and it seems to pay to keep the number of meals per day pretty consistent. Wide ranges in meals per day can negatively impact the thermo effect of your digestion.
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.
Muscle and exercise play a huge part in your metabolic rate. Muscle burns more calories than fat on your body. Also, weight lifting can be very metabolic, sometimes boosting your rate for up to 48 hours. In order to do this, it is important to push yourself to failure on each exercise, choosing a weight that will drive you to failure before 12 reps with 8 to 10 reps being ideal. HIIT or high-intensity interval training is also a great cardio method to boost your metabolic rate. Thirty seconds to a minute of sprinting followed by up to a minute of jogging or walking can really rev up your metabolism in 20 to 30 minutes.
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.
I caution everyone on the use of diet pills and other quick fixes. These rarely have a positive, long-term impact. If they did, our country wouldn't have the obesity rate it does.
Heredity and age do play a role in metabolism. You can't change either of them, so the focus of this article is what you can do. It is important to note, though, that research suggests metabolism slows by 5% for every decade after the age of 40. If you're there already or just looking to lose weight, here are some things you can do.
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.
Meal timing and the amount of calories per meal can have a large impact on metabolism. I recommend starting the day with a high protein breakfast within an hour of waking and six meals throughout the day, all with protein is preferable. Skipping meals is to be avoided and it seems to pay to keep the number of meals per day pretty consistent. Wide ranges in meals per day can negatively impact the thermo effect of your digestion.
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.
Muscle and exercise play a huge part in your metabolic rate. Muscle burns more calories than fat on your body. Also, weight lifting can be very metabolic, sometimes boosting your rate for up to 48 hours. In order to do this, it is important to push yourself to failure on each exercise, choosing a weight that will drive you to failure before 12 reps with 8 to 10 reps being ideal. HIIT or high-intensity interval training is also a great cardio method to boost your metabolic rate. Thirty seconds to a minute of sprinting followed by up to a minute of jogging or walking can really rev up your metabolism in 20 to 30 minutes.
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.
I caution everyone on the use of diet pills and other quick fixes. These rarely have a positive, long-term impact. If they did, our country wouldn't have the obesity rate it does.
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