How To Increase Metabolism To Lose Weight Simple and Easy
How To Increase Metabolism To Lose Weight - Simple and Easy ...
Discover How To Increase Metabolism To Lose Weight quickly. Knowing what to eat at the best
times, with simple exercises will have anyone losing serious weight quickly.
Revving Your Metabolic Engine
If you think about it, your metabolism is like an engine running in your body. If you consume the
food that increase metabolism, you will rev the metabolic engine going on in every cell in your
body. Many of you who had started diets to lose weight, started by cutting back on the calories you
were eating, and found that your metabolism actually slowed down.
It takes a lot of energy to digest and metabolize food. Regardless of what you thought before,
eating, actually raises your metabolism. It's no wonder that diet-obsessed, meal-skippers burn less
calories, and have little energy to get motivated.
One way to help prevent this from happening is to break your usual three-meals per day into 5 or 6
mini-meals throughout the day. You can use small snacks throughout the day that will help keep
your body fueled, and your metabolism revving. Make sure that you start your day with a small
healthy breakfast, to jump-start your metabolism for the day. This will help prevent your body from
storing fat, and keep burning it at a quickened rate.
The Thermic Effect of Food
After each meal, metabolism increases soon after you start eating. It peaks two to three hours
later. Fats in your diet will raise your resting metabolic rate by 4%, carbohydrates by 6%, and
proteins by up to 30%!
A good mid-morning or mid-afternoon snack would be things like almonds and other nuts, a trail
mix, or a portion of cottage cheese or low-fat yogurt, with an apple. Smaller portions of these kinds
of food should keep you satisfied between meals because they naturally contain good fats within
them, thereby keeping your metabolic engine revving through digestion, all day long.
Increase Your Proteins
Protein is a building block of muscle and muscle burns fat. Consuming protein raises metabolism,
so you should include it at nearly every feeding session throughout the day.
Foods that contain large amounts of protein are almonds and other nuts. Powdered whey protein
is a complete high quality protein. All kinds of beans are loaded with protein and fiber which keeps
you feeling full longer. Eggs have one of the highest quality proteins available. You can obtain
protein from lean cuts of meat, such as beef, turkey, chicken, pork, and oil-rich fish, but be careful
to trim skin from chicken and turkey, and fat from beef and pork, as these are sources of saturated
fats, which are not good for your arteries, or your waistline.
Add in the Fiber To Your Diet
Fiber aids your metabolism by helping to keep food and wastes moving through your body quicker.
Major sources include apples, vegetables, beans, nuts, and peanut butter.
Break the cola habit, even the diet ones. The refined sugars, chemical sweeteners, preservatives
and flavorings will wreck your diet, and has been linked to a host of conditions and diseases.
Instead, drink water or green tea with your snacks, and at
dinner times. Keep a large glass of water with you throughout your day and take a sip now and
then. Youll easily be getting the amount of water that you need for weight loss and health.
Water is incredibly important because its what transports all of the nutrients youve consumed to
your cells and the wastes away from your cells, aiding digestion and flushing wastes and toxins
from your body.
Obtain Real Vitamins from Foods
Vitamins and minerals are a huge factor in revving up your metabolism. They help your body
transform molecule-A of your fuel source into molecule-B of muscle tissue and other bodily
tissues. This is what aids metabolism at a molecular level.
Eat Whole Grains for Energy
Avoid refined grains. Refined grains are what most breads and cereals are made of. Refined
grains are stripped of the bran that contains most of the fiber, nutrients and enzymes that help you
to digest them. This slows down your metabolism.
Real whole grains, those that still have the bran included, provide energy that you need throughout
the day, but has the bran (fiber), which prevents the sudden rush of complex sugars into your
blood stream, thereby keeping your insulin levels moderated, and
your metabolism revved. Bran also contains many nutrients. Rolled oats, but especially hulled
barley aids weight loss, lowers cholesterol, the risk of heart disease, inflammation, and cancer too.
Work these into your diet.
Eat Catabolic Foods instead of High-Calorie Foods
Replace high-calorie foods with catabolic foods for your meals and snacks. Catabolic foods are
those foods that require your body to expend more energy to break it down and digest, than the
caloric energy within the food itself. These include many fresh fruits, vegetables and berries. The
great thing about these kinds of foods, is that this your best source for real vitamins, minerals, and
anti-oxidants that your body needs.
Stimulate Your Muscles to Speed Up Your Metabolism
The amount of energy that you burn while at rest contributes a whopping 50-80% of your total
energy used throughout your day! This is due, almost exclusively to your muscles. Therefore,
having more muscle mass increases the amount of calories that you burn. That's why it's so
important to exercise your muscles when you try to lose weight (fat). To maximize this affect, focus
on the largest muscle groups in the body, your legs, and the arms/chest area.
The energy used by your muscles during light physical activity, like walking, reaching, lifting,
climbing stairs, or whatever makes up about 20% of the total energy expenditure at rest. However,
during strenuous exercise, such as squats, push-ups, chin-ups, or lifting weights, the rate of
energy expenditure of the muscles may go up 50-times or more! You can take advantage of this
and by working these activities into your week which will race your fat-burning engine, and keep it
revved long after the exercise!
Your Action Checklist -
The Six points to remember are:
Increase your protein
Increase your fiber
Increase your vitamins and minerals
Increase your water intake
Increase your catabolic foods
Increase your activity and exercise levels
If it seems overwhelming to you, then just make one simple change. Then, when youre used to
that change, make another easy adjustment or two in your daily routine. Youll soon develop
healthy habits that'll keep your metabolism revved up, and melting off the excess fat stored on