boost your metabolism

Most of us would like to be able to increase our metabolism, that is, the rate at which our bodies burn fat. We all know people who can eat as much as they want and don’t seem to put on an ounce, while the rest of us just have to look at food and on go the pounds. Your basal metabolic rate is the number of calories you need per day at rest, that is, to perform automatic bodily functions such as breathing, digestion and blood flow. Any calories consumed in excess of that are used for action, which is where exercise comes into the equation. Your normal daily activities will also use up a certain number of calories but go above the total used for basic functions and your usual activity and then you have calories which will be stored as fat if you don’t burn them off by taking exercise. Genetics, stress levels and how often you eat will also affect your metabolism.

Your metabolism can also slow down, which is what happens if you go on a very restricted calorie diet for a long time. What happens here is that your body adapts itself to famine conditions and once you return to more normal eating patterns, it doesn’t go back to the pre-diet state, with the result that you actually need less calories to maintain your body at rest than you did before the extreme dieting. This is why there is so much talk about dieting making you fat. So, if extreme dieting is to be avoided, what can you do?

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There are quite a few ways in which you can increase your metabolism:

You can make sure that you build up lean body mass, by doing a work out at least twice a week, preferably with weights. Between these workouts you can focus on easier, less rigorous exercise, such as walking more and using the stairs.

Another important tip is to eat breakfast first thing in the morning. You may feel virtuous if you don’t eat anything till halfway through the day, but in fact your metabolism can actually slow down if your first bite of the day is eaten mid-morning or in the afternoon.

Next, you should do what you can to avoid eating sugar, because ugar helps the body store fat. To keep your blood-sugar at an even level, which will help keep hunger at bay, you should eat food with a low glycemic index. Regular exercise several times a week will also help keep your blood sugar level stable.

Eating spicy foods can also boost your metabolism.

Getting enough sleep is also important for weight loss. Research shows that people who don’t get enough sleep have a tendency to put on weight. You’ve probably noticed that if you stay up late, you get hungry and tend to eat more than usual. So try to get 7 or 8 hours sleep a night.

Eat little but often. Having 4 to 6 small meals at intervals of approximately 2 to 3 hours is better than the usual 3 meals a day.

Don’t skip meals – this can slow down metabolism.

Understanding metabolism and taking some simple steps to increase your metabolic rate can help you reach your weight loss goals, but you need to remember that eating properly and getting enough exercise is not just something you do for a few weeks, it needs to become part of your lifestyle.

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