There are numerous methods to increase metabolism but I am going laser in on just eight methods that I think are to most effective………First of all, you need to understand and know your metabolism.
It's the rate your body converts food into energy and burns it off as calories. The faster you burn off calories, the more weight/fat you can slice off even if you eat the same amount of food.
For all of us, we use up this kind of energy (calories) in 3 ways:
* 60-70% to power our body for all its daily functions, to keep us going. This is otherwise known as basal or resting metabolic rate
* About 30% in exercise and other physical activities
* The remaining 10% in eating food since the processing and digesting that's involved requires energy. This is also known as the thermic effect of food
The 8 fast ways I suggest to boost all these 3 areas of your metabolism are:
1. Do Cardio Exercise
It's the most powerful and direct way to crank up your metabolic rate as when you exercise, you need energy to fuel your body to do the job.
Go for running, jogging, swimming, biking, dancing.....as these are excellent cardio exercises that use up lots of energy and hence burn off more calories.
Cardio for at least 30 minutes per session for 3-4 times or 4-5 times per week, which can elevate your metabolism for several hours even after you've finished exercising.
The best time to do cardio exercise is in the morning so you kick start your metabolism for the day.
2. Do weights
Start weight training and do 3-4 times per week for 20-30 minutes per session, to promote your muscle growth. As muscle is metabolically active (it burns calories even when you're resting) and burns more calories than fat, the more muscle you've, the more calories you burn, while you're at rest.
P/S: For every 1 lb of muscle you pack into your body, you burn about 50 extra calories per day without any additional effort on your part
3. Eat Breakfast, Don't Skip It
When you sleep at night, you stop eating food, hence you sort of going into a "fasting" phase and your metabolism also slows down. So, eating breakfast first thing in the morning is the WAY to kick start back your metabolism, to signal to your body that you aren't "fasting" and "starving" anymore, so your body resumes its normal metabolic rate, and not goes into a "starvation" mode (thinking that you're facing "starvation") by slowing down your metabolism
4. Eat Smaller Meals And Eat Often
If you eat 5-6 smaller meals throughout the day, you'll keep high your metabolic rate simply because you're using the thermic effect of food, to burn off energy. The more frequent you eat, the more often your metabolic rate gets hiked up in the day.
It's best to eat major portion of your food earlier in the day; with dinner your smallest and lightest meal and eat it before 8 p.m. This helps your body process and burn the food when you're still awake and move around.
5. Eat Enough Calories
Remember you need about 60 -70% of your calories in a day to power your body to get going? If you consume too few calories, your body automatically slows down its metabolic rate (thinking that you're starving), to protect you from losing energy (calories), to keep you going.
An average healthy person needs to consume at least 1,200 calories per day, to keep his/her basal metabolic rate at healthy, going level.
6. Eat More Lean Protein
It takes more energy for your body to digest protein than carbohydrate or fat. Hence, you should include some lean protein such as lean chicken and fish in your meals.
7. Eat Fibre
Food with lots of fibre also gives your thermic metabolism a boost. High-fibre foods like fruits & vegetables, beans and whole grains (like brown rice, whole grain pasta/bread) simply take longer to digest and therefore help burn more calories.
8. Drink Plenty Of Water (At Least 8 Big Glasses Daily)
Just so you know, the energy burning process of metabolism needs water to work effectively.
Cecelia Yap is an avid exerciser and author of the popular exercise website: perfect-body-toning.com - a web site born out of her passion which she successfully turns into a profitable business
Perhaps you have a passion or hobby you'd like to write about. Find out how you too can turn it into a profitable business like Cecelia does, here: http://www.perfect-body-toning.com/my-passion.html
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While eating a healthy dietis essential when it comes to living a healthier lifestyle just as important when it comes to keeping fit is to take regular exercise. Exercise strengthens muscles, keeps the body toned and the blood flowing healthily around the body while a good well balanced diet helps you to keep trim and wards off illness. Combining the two together is the only way to lose weight, keep it off and live a healthier lifestyle.When it comes to exercising one of the best all-round forms of exercise that you can do and which does not cost anything is walking. Walking has been known to decrease the risk of heart attack, stroke and to lower the blood pressure. It is also a great way of keeping fit and strengthening the muscles of the legs and is a great way of boosting the immune system and easing stress. If you take a brisk 30-minute walk everyday then it will help you to lose weight by burning up calories at the rate of around 200 per 30 minutes. If you can only walk at a slow to moderate pace you can still benefit by losing around 100 calories and of course still have all the benefits it brings to your health.
When it comes to a well balanced diet then you do not have to cut out everything you love. Simply eat with common sense and gradually introduce foods that are healthier for you into your diet. A well balanced diet should include plenty of fresh fruit and veg of different kinds and should also include starchy foods such as pasta, rice and wholegrain bread. There are also foods that you should try to cut out or at least cut down on. Foods to be avoided or limited include salt, sugar and fat.
Getting the correct nutrition is essential to any successful diet and exercise plan and fruit, veg and starchy foods will provide you with all the necessary nutrients needed. Starchy foods should be around a third of your daily diet and just as important is eating different types of starchy foods. They are an excellent way of getting the energy that your body needs and of also getting fiber, calcium, iron and Vitamin B which are all essential for a well balanced diet.
Just as important in a diet and exercise plan is to include fiber in your diet. It is important to vary the types of food you eat that contain fiber. Oats, beans, lentils, seeds and seeds are all excellent sources of fiber. Soluble fiber is needed to keep the amount of cholesterol down and insoluble fiber keeps the digestive system in good working order.
It is only by combining both diet and exercise in a regular plan that you can turn your life around and be fitter and healthier. Making a well balanced diet a part of your life is the only way to be fitter, lose weight, and be successful when it comes to keeping it off.
Author:
Jason Hulott is Director at UK Diets Online, a service that provides information about all the major diet systems available, healthy eating and diet information. Visit now and take advantage of our special deals with Weightwatchers.
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In relation to my post regarding the concept of FITT, lets bring in the subject of using weight loss diet pill. To me, the effect of using fat burners really depends of the body type. I have seen people using fat burners like Nutrex Lipo 6x, did not do any cardio and they lose body fat. Well, to me, this because that particular person has a high metabolic rate. Not to say that fat burners does not work but it works amazingly for some lucky ones and for those with slower metabolism, you still need to add in the cardio and dieting a bit.
For individuals that has slower metabolism, dieting and lots of cardio still cant help them to get a six pack but when they add in a high quality fat burner, their body fat just melt off.
So, how frequent should your cardio be if you add in a fat burner? Well, at least 3 times a week. With 3 times a week intense cardio, you can really see results fast! You also need to add in the dieting part a bit. Just shave off the carbohydrates after lunch and you can start to see amazing results.
Weight loss is about frequency and also persistence. Even though you are using a fat burner or other weight loss supplements, FITT comes into play.
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