"I am slightly overweight. I jog 3 miles a day, and try to eat right, but the weight still won't come off." How many times have you heard people make these kinds of statements? Why can't they lose the extra weight? Is this a common problem for the majority of people who want to take off the extra pounds? What factors determine the ability to lose weight? There is no simple answer. But you can be sure that metabolism plays a key role when it comes to losing weight, and keeping it off.
Metabolism is the process of burning the calories in food and converting it into the energy needed to perform bodily functions. The higher your metabolic rate, the more calories are burned for energy. The speed in which your body burn calories and produce weight loss depends on a variety of factors.
Some folks are birthed with a high metabolic price, and some are birthed with a low metabolic rate. Because many males have larger muscle mass compared to women, they have the tendency to have a greater metabolic rate compared to females. Also, metabolic processes decelerate as you get older. This is why it is more difficult for older people to burn fat compared to younger people. Considering that we can't deviate from our age, genetic make-up, and sex, you are most likely wondering exactly what, if anything, can be done to increase your metabolism in order to make weight reduction more feasible.
You can increase your metabolism. Listed below are 10 things that can be done to jump start your metabolism.
Do regular resistance training. Lifting weights increases your body's metabolic rate and keeps it high long after the activity is over. Hence, your body will be burning fat even when you are asleep. A resistance training workout also helps in the formation of muscles. Big muscles are an important factor in boosting your metabolism, as one pound of muscle can burn up to 20 calories per day.
Do regular cardio physical exercises. Cardio is important when it comes to burning calories. if you burn more calories than you consume in a day, you will lose weight. It's as simple as that. If you run three miles, you'll burn about 300 calories. But, there is a problem with only using cardio for burning calories. There's very little post exercise calorie burning with cardio, which means you only burn calories when running or biking.
Consume additional higher protein meals. Proteins are chemically broken down during digestion slower compared to fats or carbohydrates. For that reason, your body uses a lot more energy in the digestion of proteins than fats and carbohydrates. This extra energy results in more fat loss. Additionally, protein foods are used to build large protein fibers. Big muscles burn large amounts of fat. Fantastic sources of healthy protein for your diet plan are chicken, seafood, and veggies such as grains, and legumes.
If you are on a diet low in carbohydrates, eat one 'cheat meal' every 5-7 days that contain as many carbohydrates and calories as you desire. Low carbohydrate diets may help you lose weight for a while. However, over time, the body will detect that you're taking in low energy nutrients. Consequently, the amount of calories burned will decrease to ensure that the body will have sufficient energy to maintain life. The result is a lower metabolic rate. When you return to normal eating, your metabolism will still be low for a while, leading to weight gain. The one 'cheat meal' per week when you are on a weight loss diet will increase your metabolism, resulting in more weight loss.
Drink more water. Water is very important in speeding up your metabolism. Dehydration can contribute to a low metabolic rate. You should drink at least eight 8-ounce glasses of water a day. According to a recent research, drinking more water significantly increases the metabolic rate of a person by as much as 30%. A 30% increase in the metabolic rate can lead to more weight loss over time.
Consume foods that increase the metabolic rate. Specific nutrients have the capability to increase your metabolism, thereby causing the body to burn additional fat, resulting in weight loss. Some of these nutrients include black beans, lean meat, pears, green tea, popcorn, cold potatoes, whole grains, lentils, and peanuts.
Reduce your intake of trans fats. Trans fats decrease the body's ability to burn fat. They attach to fat and liver cells impeding metabolism. Ingesting trans fat can also result in insulin resistance and inflammation, both of which suppresses the metabolism and can result in weight gain. Examples of foods with large amounts of trans fats are french fries, any food fried or battered, pie and pie crust, margarine, cake mixes and frosting, pancakes and waffles, and ice cream.
Stay active throughout the day. Keep moving as much as possible. Moving requires energy, and energy results in fat burn. Don't limit your daily activity to merely doing cardio and weight lifting. You can burn additional calories by finding other ways to be active, such as stretching, standing from a sitting position periodically, and taking the stairs instead of the elevator.
Don't skip your morning meal. You may think that skipping a meal would result in some weight loss. However, it can do just the opposite. Your metabolism slows down when you don't eat, which means fewer calories are burned. So, eating a healthy breakfast, not only raises your metabolism to result in fat burn, but it also provides the energy you need to get off to a good day!
Consume food throughout the day. You ought to eat 3 regular dishes and at least 2 high-energy healthy treats in between those meals. Keeping some food in your stomach prevents hunger and overeating later in the day. More importantly, the nutrients in your stomach keep your metabolism up, resulting in fat burning.
If you put the above practices into action, you should see results very quickly. You will be able to increase your metabolism, and the weight will begin to come off.
You can find many more weight loss tips at http://www.fitnessandhealthmatters.com
Metabolism is the process of burning the calories in food and converting it into the energy needed to perform bodily functions. The higher your metabolic rate, the more calories are burned for energy. The speed in which your body burn calories and produce weight loss depends on a variety of factors.
Some folks are birthed with a high metabolic price, and some are birthed with a low metabolic rate. Because many males have larger muscle mass compared to women, they have the tendency to have a greater metabolic rate compared to females. Also, metabolic processes decelerate as you get older. This is why it is more difficult for older people to burn fat compared to younger people. Considering that we can't deviate from our age, genetic make-up, and sex, you are most likely wondering exactly what, if anything, can be done to increase your metabolism in order to make weight reduction more feasible.
You can increase your metabolism. Listed below are 10 things that can be done to jump start your metabolism.
Do regular resistance training. Lifting weights increases your body's metabolic rate and keeps it high long after the activity is over. Hence, your body will be burning fat even when you are asleep. A resistance training workout also helps in the formation of muscles. Big muscles are an important factor in boosting your metabolism, as one pound of muscle can burn up to 20 calories per day.
Do regular cardio physical exercises. Cardio is important when it comes to burning calories. if you burn more calories than you consume in a day, you will lose weight. It's as simple as that. If you run three miles, you'll burn about 300 calories. But, there is a problem with only using cardio for burning calories. There's very little post exercise calorie burning with cardio, which means you only burn calories when running or biking.
Consume additional higher protein meals. Proteins are chemically broken down during digestion slower compared to fats or carbohydrates. For that reason, your body uses a lot more energy in the digestion of proteins than fats and carbohydrates. This extra energy results in more fat loss. Additionally, protein foods are used to build large protein fibers. Big muscles burn large amounts of fat. Fantastic sources of healthy protein for your diet plan are chicken, seafood, and veggies such as grains, and legumes.
If you are on a diet low in carbohydrates, eat one 'cheat meal' every 5-7 days that contain as many carbohydrates and calories as you desire. Low carbohydrate diets may help you lose weight for a while. However, over time, the body will detect that you're taking in low energy nutrients. Consequently, the amount of calories burned will decrease to ensure that the body will have sufficient energy to maintain life. The result is a lower metabolic rate. When you return to normal eating, your metabolism will still be low for a while, leading to weight gain. The one 'cheat meal' per week when you are on a weight loss diet will increase your metabolism, resulting in more weight loss.
Drink more water. Water is very important in speeding up your metabolism. Dehydration can contribute to a low metabolic rate. You should drink at least eight 8-ounce glasses of water a day. According to a recent research, drinking more water significantly increases the metabolic rate of a person by as much as 30%. A 30% increase in the metabolic rate can lead to more weight loss over time.
Consume foods that increase the metabolic rate. Specific nutrients have the capability to increase your metabolism, thereby causing the body to burn additional fat, resulting in weight loss. Some of these nutrients include black beans, lean meat, pears, green tea, popcorn, cold potatoes, whole grains, lentils, and peanuts.
Reduce your intake of trans fats. Trans fats decrease the body's ability to burn fat. They attach to fat and liver cells impeding metabolism. Ingesting trans fat can also result in insulin resistance and inflammation, both of which suppresses the metabolism and can result in weight gain. Examples of foods with large amounts of trans fats are french fries, any food fried or battered, pie and pie crust, margarine, cake mixes and frosting, pancakes and waffles, and ice cream.
Stay active throughout the day. Keep moving as much as possible. Moving requires energy, and energy results in fat burn. Don't limit your daily activity to merely doing cardio and weight lifting. You can burn additional calories by finding other ways to be active, such as stretching, standing from a sitting position periodically, and taking the stairs instead of the elevator.
Don't skip your morning meal. You may think that skipping a meal would result in some weight loss. However, it can do just the opposite. Your metabolism slows down when you don't eat, which means fewer calories are burned. So, eating a healthy breakfast, not only raises your metabolism to result in fat burn, but it also provides the energy you need to get off to a good day!
Consume food throughout the day. You ought to eat 3 regular dishes and at least 2 high-energy healthy treats in between those meals. Keeping some food in your stomach prevents hunger and overeating later in the day. More importantly, the nutrients in your stomach keep your metabolism up, resulting in fat burning.
If you put the above practices into action, you should see results very quickly. You will be able to increase your metabolism, and the weight will begin to come off.
You can find many more weight loss tips at http://www.fitnessandhealthmatters.com
About the Author:
As mentioned in the previous sections, eating certain foods can significantly trigger a metabolism increase. You can see many examples of these fat burning, metabolic foods by clicking on the designated link, or by going directly to the following website: http://bit.ly/1rmhm6W
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