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.
Some people do have slower metabolisms based on heredity. Age can be a factor as well, with the average person's metabolism slowing about five percent every decade after forty. But these are things out of our control and harping on them do nothing, but keep us from doing things that will actually have an impact on improving our metabolic rates. I offer you some of the best metabolic boosters known today.
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.
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.
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.
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.
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.
There are other things you can add to your diet that can aid in boosting your metabolism. In addition to protein intake, unsaturated (healthy) fats help, as do spicy foods, green tea, and caffeine. Quick fixes rarely work.
Some people do have slower metabolisms based on heredity. Age can be a factor as well, with the average person's metabolism slowing about five percent every decade after forty. But these are things out of our control and harping on them do nothing, but keep us from doing things that will actually have an impact on improving our metabolic rates. I offer you some of the best metabolic boosters known today.
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.
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.
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.
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.
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.
There are other things you can add to your diet that can aid in boosting your metabolism. In addition to protein intake, unsaturated (healthy) fats help, as do spicy foods, green tea, and caffeine. Quick fixes rarely work.
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