Ways to Get Faster Metabolism and Lose Weight
Body metabolism is the chemical engine that keeps one alive. The speed of metabolism varies by individual. Slow metabolism tend to have more calories which gets stored as fat. Faster metabolism means the body requires more calories. This is also the reason some people can eat a lot without gaining weight wherein others need less to accumulate fat!
“Speed of metabolism” or metabolic rate, is the number of calories body burns at a given amount of time (calorie expenditure). People with fast metabolism burn more calories. So they are less likely to accumulate a lot of fat.
A number of factors affect your metabolic rate such as age, size of body, muscle mass, physical activity, environmental temperature, hormone disorders, etc. As one age, the metabolic rate slows down and they gain weight. More muscle mass makes one burn more calories. Bigger body size helps with burning more calories. Exposure to cold burns more calories so as to prevent body temperature from falling and the more active you are, the more calories you burn.
Metabolic rates vary from person to person. Hence, it is possible that people are born with a faster metabolism than others. Obese individuals possess a higher total and resting metabolic rate.
It is important to remember that weight loss is more than eating fewer calories. An effective weight loss program also includes varied strategies to speed up metabolism. Luckily, there are multiple ways you can do this.
Here are Convenient Ways to Increase your Metabolism:
Muscle is known to be more active metabolically as compared to fat. So building muscle will help increase your metabolism rate and body burn more calories each day. Interestingly, your body will burn calories even at rest. Lifting weights is the best way to retain muscle and fight drop in metabolism that usually occurs during weight loss.
Stand up More
Too much sitting is bad for your health. Longer periods of sitting will burn fewer calories which lead to weight gain. Seek as many opportunities to stand at work or home to burn extra calories.
Add Spice to your Foods
Capsaicin, a substance in peppers will help boost your metabolism. When taken at acceptable doses, it can burn around 10 additional calories for each meal. Although the effect is small, this regime might be useful when csombined with other metabolism-boosting plans.
Have Coconut Oil
Coconut oil contains good amount of medium-chain fats which can significantly boost your metabolism. These fats can increase metabolism by about 12% as compared to long-chain fats. The unique fatty acid profile of this oil, replacing this with other cooking fats will definitely have decent benefits on weight loss strategy.
Body movement burns calories. Hence, the more active you are, the higher your metabolic rate gets. You may focus on basic activities such as standing up regularly, conducting household tasks, and walking around will make a difference in the long run. Such kind of boost in metabolic rate is referred to as ‘non-exercise activity thermogenesis’ (NEAT). Boosting NEAT is easier by standing up regularly, walking around, taking stairs, conducting household tasks, fidgeting, using standing desk, and chewing calorie-free gum.
Fidgeting while seated will increase calorie expenditure by a massive 54%!
This is known to be one of the most effective forms of exercise. These involve very quick and intense bouts of activity including fast push-ups, sprints etc. It also boosts metabolism even after the workout is done. This effect is known as “after burn”.
Strength training will expedite body’s metabolic rate. Apart from the direct effect of exercise, strength training promotes growth of muscle mass. Muscle mass on body has a direct impact on metabolic rate. It significantly increases number of calories you burn even while you rest. It is believed that low calorie weight loss diet leads to muscle mass loss and decrease in metabolic rate. Strength training can help prevent the decline.
It helps to consume protein in your daily meals to build or maintain lean muscle mass. Protein rich foods increase metabolic rate (thermic effect of food (TEF). Protein has a tendency to increase body’s metabolic rate by 20–30%. This helps promote weight loss and even prevent weight regain post weight loss diet.
The TEF is at its highest in the morning, or during the first few hours after you wake up. So, consumption of good amount of daily calories early during the day will maximize the effect. Protein consumption is essential for increasing and maintaining muscle mass and body metabolic rate.
Although eating less is the key weight loss technique, eating too little can only harm your body. Calorie restriction leads to decrease in your metabolic rate and number of calories burned. This is an effect referred to as “starvation response”. Your body is trying to ward off potential starvation and death. Consuming less than 1,000 calories daily will result in significant drop in metabolic rate. So eat healthy small meals throughout the day.
Drinking a glass of cold water can result in an increase in the number of calories burned. This is an effect scientifically termed as water-induced thermogenesis. Increasing water consumption can also benefit your waistline. Studies have also revealed that drinking about 1–1.5 liters of water on a daily basis may result in significant weight loss over time.
Plain water is certainly good. However, caffeinated, low-calorie beverages are also helpful. So you can sip on green tea and coffee. These beverages will temporarily speed up your metabolic rate. Plain black coffee and green tea without sugar is the best options for weight watchers.
Sleep is Vital
Poor quality sleep or inadequate sleep is bad for general health. It also significantly slows down the metabolic rate which ultimately increases your overall risk of gaining weight. Less hours of sleep, irregular sleep times, and disrupted sleep can reduced resting metabolic rate. Additionally, lack of sleep is linked with an increased risk of weight gain and obesity. Healthy metabolism demands ample high-quality sleep.