"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.
Metabolic processes involve the release of energy from the food we consume. This energy is then used by our bodies to carry out its basic functions. As your metabolic rate increases, additional calories are burned for power. The metabolic rate depends on a range of elements.
Some people are born with a high metabolic rate. Since most men have bigger muscles than women, they tend to have a higher metabolic rate compared to women. Also, metabolism slows down as you get older, which makes it more difficult for older people to lose weight than younger people. Since we can't control our age, heredity, and sex, you are probably wondering what, if anything, can be done to increase your metabolism in order to make weight loss possible.
Fortunately, You CAN change your metabolic rate. Described below are 10 actions that can be implemented to boost your metabolic rate.
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 exercises, like biking or jogging, along with circuit training, or cross training workouts. Jogging is great for the heart, but continuous, long distance cardio, such as jogging, can lead to decreased metabolism. If you are on a low calorie diet, this is especially true . Adding high intensity circuit training exercises to your cardio workouts can stimulate the metabolic rate, thereby, it will increase your metabolism.
Eat more high protein foods. Your body expends about 10% of its calorie intake for the digestion of nutrients. It takes longer for the body to digest protein than fats or carbohydrates. Therefore, your body uses more energy digesting and absorbing the nutrients in a diet high in proteins. Also, muscle is primarily composed of protein fibers. So, diets higher in protein helps to produce lean muscle mass,which are 'fat-burning factories' in the body. Great sources of protein for your diet are poultry, seafood, and veggies such as beans, legumes, and tofu.
If you are on a restrictive weight loss diet, consume at least one 'cheat dish' once a week which contains high amounts of carbs and calories. Restrictive diet plans could help you slim down for a certain period of time. But sooner or later, your body will certainly discover that you're absorbing reduced energy nutrients and consequently reduce the amount of calories burned in order to guarantee that the physical body will have sufficient energy to carry on its basic functions. The outcome is a decreased metabolic rate. When you go back to a typical diet, your metabolic process will still be reduced for a while, bringing about weight gain. If you are on a restrictive diet, eating one 'cheat meal' every 7 to 10 days will keep your metabolism up, 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.
Lower your consumption of trans fats. Diets high in trans fats cause the development of fat tissue in the abdomen and lead to a higher body weight. What exactly are trans fats? Trans fats are formed when manufacturers turn liquid oils into solid fat, such as shortening and margarine. Why are trans fats produced? Trans fats increases the shelf life and flavor of foods. They can be found in many of our foods including vegetable shortening, margarine, crackers, baked foods, cookies, candy bars, chips, salad dressings, fats, fried foods, and many more.
Move around as much as possible. In addition to doing resistance training and aerobic exercises, you should also be active for the remaining part of the day. Working out for 30 minutes, and then sitting on the couch, or behind a desk for 5 hours, will not do that much for your metabolism. Walk the dog, or play with your children. If you work behind a desk, stand and walk around every 10-15 minutes. Take the stairs instead of the elevator, and park at the farthest end of the parking lot. Do a few stretches now and then. All of these activities can help burn more calories and increase your metabolism. They will also make you feel more energetic and alert.
Eat a good breakfast every day. Eating a hearty and healthful breakfast will keep you full and give you the energy to perform your morning tasks. Eating a hearty and healthful breakfast will also increase your metabolism. When you don't eat, your metabolism slows down significantly to conserve energy, and you will feel hungrier and probably overeat at lunchtime.
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
Metabolic processes involve the release of energy from the food we consume. This energy is then used by our bodies to carry out its basic functions. As your metabolic rate increases, additional calories are burned for power. The metabolic rate depends on a range of elements.
Some people are born with a high metabolic rate. Since most men have bigger muscles than women, they tend to have a higher metabolic rate compared to women. Also, metabolism slows down as you get older, which makes it more difficult for older people to lose weight than younger people. Since we can't control our age, heredity, and sex, you are probably wondering what, if anything, can be done to increase your metabolism in order to make weight loss possible.
Fortunately, You CAN change your metabolic rate. Described below are 10 actions that can be implemented to boost your metabolic rate.
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 exercises, like biking or jogging, along with circuit training, or cross training workouts. Jogging is great for the heart, but continuous, long distance cardio, such as jogging, can lead to decreased metabolism. If you are on a low calorie diet, this is especially true . Adding high intensity circuit training exercises to your cardio workouts can stimulate the metabolic rate, thereby, it will increase your metabolism.
Eat more high protein foods. Your body expends about 10% of its calorie intake for the digestion of nutrients. It takes longer for the body to digest protein than fats or carbohydrates. Therefore, your body uses more energy digesting and absorbing the nutrients in a diet high in proteins. Also, muscle is primarily composed of protein fibers. So, diets higher in protein helps to produce lean muscle mass,which are 'fat-burning factories' in the body. Great sources of protein for your diet are poultry, seafood, and veggies such as beans, legumes, and tofu.
If you are on a restrictive weight loss diet, consume at least one 'cheat dish' once a week which contains high amounts of carbs and calories. Restrictive diet plans could help you slim down for a certain period of time. But sooner or later, your body will certainly discover that you're absorbing reduced energy nutrients and consequently reduce the amount of calories burned in order to guarantee that the physical body will have sufficient energy to carry on its basic functions. The outcome is a decreased metabolic rate. When you go back to a typical diet, your metabolic process will still be reduced for a while, bringing about weight gain. If you are on a restrictive diet, eating one 'cheat meal' every 7 to 10 days will keep your metabolism up, 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.
Lower your consumption of trans fats. Diets high in trans fats cause the development of fat tissue in the abdomen and lead to a higher body weight. What exactly are trans fats? Trans fats are formed when manufacturers turn liquid oils into solid fat, such as shortening and margarine. Why are trans fats produced? Trans fats increases the shelf life and flavor of foods. They can be found in many of our foods including vegetable shortening, margarine, crackers, baked foods, cookies, candy bars, chips, salad dressings, fats, fried foods, and many more.
Move around as much as possible. In addition to doing resistance training and aerobic exercises, you should also be active for the remaining part of the day. Working out for 30 minutes, and then sitting on the couch, or behind a desk for 5 hours, will not do that much for your metabolism. Walk the dog, or play with your children. If you work behind a desk, stand and walk around every 10-15 minutes. Take the stairs instead of the elevator, and park at the farthest end of the parking lot. Do a few stretches now and then. All of these activities can help burn more calories and increase your metabolism. They will also make you feel more energetic and alert.
Eat a good breakfast every day. Eating a hearty and healthful breakfast will keep you full and give you the energy to perform your morning tasks. Eating a hearty and healthful breakfast will also increase your metabolism. When you don't eat, your metabolism slows down significantly to conserve energy, and you will feel hungrier and probably overeat at lunchtime.
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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