Metabolism. It's a complicated subject. Most people I know would like a faster one. What is it? Your metabolism is the process your body goes through to break down nutrients to provide energy for your body. It works around the clock, but sometimes not so well. The purpose of this article is to offer a number of different ways for you to boost your metabolism if you would like to lose weight or just eat more (for energy of course).
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.
Lean protein is a huge piece of the puzzle when looking to boost metabolism. The body uses more calories to break down and use the energy from protein more than fat or carbohydrates, by a wide margin. This rate can be as high as 30% while carbohydrates are between 5% and 10% and fates are below 5%. I recommend eating one gram of protein per pound of body weight in order to really rev up your metabolic rate.
Proper hydration is also key in aiding digestion. With our bodies made up of nearly two-thirds water, it is not beyond reason to think that dehydration can inhibit most bodily functions, including metabolism. Research has shown that drinking more water burns more calories. I recommend one ounce per pound of body weight plus eight ounces per fifteen minutes of exercise. If you want a kicker, drink ice water. This is because of the thermo effect of food/drink. It takes extra calories to warm up cold water in your body.
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.
Eating whole foods is highly recommended as opposed to those that are processed with chemicals and heavy in fat, sodium, and sweeteners. If you do include processed foods in your daily diet, I recommend always reading your food labels so that you are aware of exactly what is in your foods. You would be surprised by some of the dangerous chemicals that are approved for use in our food supply. Some of these can inhibit your metabolism or lead to overeating. It's best to avoid highly-refined foods.
In terms of exercise, high-intensity interval training (HIIT) for cardio is much better for metabolism than long, slow and low-intensity training. Implementing a program that cycles through frequent bursts of sprinting followed by moderate jogging or walking can give you a great metabolic workout in just twenty minutes. Weight lifting can also have a huge impact. Not only does more muscle on your body mean more calories burned, but each individual workout can boost your metabolism for up to two days, assuming you work out until failure while targeting no more than twelve reps per exercise, but preferably eight.
I also recommend getting 7-8 hours of sleep per night. If you're tired, it's likely you'll skip workouts and crave unhealthy carbs. Proper sleep allows your body to function at its best.
Other food and drinks that can help boost metabolism are green tea, cinnamon, healthy fats like those from cold-water fish, avocados, nuts, and fish-oil supplements, caffeine (in moderation), and hot spices like cayenne. Also, be mindful of the quick-fix cures. If you could take a pill to be skinny, the American obesity rate wouldn't be 35%.
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.
Lean protein is a huge piece of the puzzle when looking to boost metabolism. The body uses more calories to break down and use the energy from protein more than fat or carbohydrates, by a wide margin. This rate can be as high as 30% while carbohydrates are between 5% and 10% and fates are below 5%. I recommend eating one gram of protein per pound of body weight in order to really rev up your metabolic rate.
Proper hydration is also key in aiding digestion. With our bodies made up of nearly two-thirds water, it is not beyond reason to think that dehydration can inhibit most bodily functions, including metabolism. Research has shown that drinking more water burns more calories. I recommend one ounce per pound of body weight plus eight ounces per fifteen minutes of exercise. If you want a kicker, drink ice water. This is because of the thermo effect of food/drink. It takes extra calories to warm up cold water in your body.
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.
Eating whole foods is highly recommended as opposed to those that are processed with chemicals and heavy in fat, sodium, and sweeteners. If you do include processed foods in your daily diet, I recommend always reading your food labels so that you are aware of exactly what is in your foods. You would be surprised by some of the dangerous chemicals that are approved for use in our food supply. Some of these can inhibit your metabolism or lead to overeating. It's best to avoid highly-refined foods.
In terms of exercise, high-intensity interval training (HIIT) for cardio is much better for metabolism than long, slow and low-intensity training. Implementing a program that cycles through frequent bursts of sprinting followed by moderate jogging or walking can give you a great metabolic workout in just twenty minutes. Weight lifting can also have a huge impact. Not only does more muscle on your body mean more calories burned, but each individual workout can boost your metabolism for up to two days, assuming you work out until failure while targeting no more than twelve reps per exercise, but preferably eight.
I also recommend getting 7-8 hours of sleep per night. If you're tired, it's likely you'll skip workouts and crave unhealthy carbs. Proper sleep allows your body to function at its best.
Other food and drinks that can help boost metabolism are green tea, cinnamon, healthy fats like those from cold-water fish, avocados, nuts, and fish-oil supplements, caffeine (in moderation), and hot spices like cayenne. Also, be mindful of the quick-fix cures. If you could take a pill to be skinny, the American obesity rate wouldn't be 35%.
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