There are a lot of reasons why people can't or don't lose weight. Metabolism is often a quite significant one. Your metabolic rate is the rate at which you burn calories in breaking down food for energy. Many people have metabolisms that are operating below peak rates. I hope to help you rev up yours by taking a handful of steps.
Heredity and age do play a role in metabolism. You can't change either of them, so the focus of this article is what you can do. It is important to note, though, that research suggests metabolism slows by 5% for every decade after the age of 40. If you're there already or just looking to lose weight, here are some things you can do.
Different macronutrients (protein, carbs, and fat) require different energy expenditures by the body in order to digest the food. Protein burns roughly 5x-6x more calories during digestion than a similar amount of calories of fat and about 3x more than carbohydrates. Eat your weight in protein grams and see your metabolic rate soar.
Proper hydration is also key in aiding digestion. With our bodies made up of nearly two-thirds water, it is not beyond reason to think that dehydration can inhibit most bodily functions, including metabolism. Research has shown that drinking more water burns more calories. I recommend one ounce per pound of body weight plus eight ounces per fifteen minutes of exercise. If you want a kicker, drink ice water. This is because of the thermo effect of food/drink. It takes extra calories to warm up cold water in your body.
Meal timing and the amount of calories per meal can have a large impact on metabolism. I recommend starting the day with a high protein breakfast within an hour of waking and six meals throughout the day, all with protein is preferable. Skipping meals is to be avoided and it seems to pay to keep the number of meals per day pretty consistent. Wide ranges in meals per day can negatively impact the thermo effect of your digestion.
I also recommend eating whole foods rather than those that are processed and typically loaded with chemicals, sugar, and fat. If you choose to eat a packaged food, make sure you read the food labels to understand the nutrition content of the food and what other harmful chemicals and additives may be in your food. Something like high fructose corn syrup tricks your brain and body and doesn't stimulate an insulin response, which can lead to overeating.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
If you want your metabolism, brain, and overall body to function at its best, it is important to get a good night's sleep. Although sleep may not impact metabolism directly, a lack of it can cause you to crave unhealthy foods and skip workouts. Get the proper rest.
Other food and drinks that can help boost metabolism are green tea, cinnamon, healthy fats like those from cold-water fish, avocados, nuts, and fish-oil supplements, caffeine (in moderation), and hot spices like cayenne. Also, be mindful of the quick-fix cures. If you could take a pill to be skinny, the American obesity rate wouldn't be 35%.
Heredity and age do play a role in metabolism. You can't change either of them, so the focus of this article is what you can do. It is important to note, though, that research suggests metabolism slows by 5% for every decade after the age of 40. If you're there already or just looking to lose weight, here are some things you can do.
Different macronutrients (protein, carbs, and fat) require different energy expenditures by the body in order to digest the food. Protein burns roughly 5x-6x more calories during digestion than a similar amount of calories of fat and about 3x more than carbohydrates. Eat your weight in protein grams and see your metabolic rate soar.
Proper hydration is also key in aiding digestion. With our bodies made up of nearly two-thirds water, it is not beyond reason to think that dehydration can inhibit most bodily functions, including metabolism. Research has shown that drinking more water burns more calories. I recommend one ounce per pound of body weight plus eight ounces per fifteen minutes of exercise. If you want a kicker, drink ice water. This is because of the thermo effect of food/drink. It takes extra calories to warm up cold water in your body.
Meal timing and the amount of calories per meal can have a large impact on metabolism. I recommend starting the day with a high protein breakfast within an hour of waking and six meals throughout the day, all with protein is preferable. Skipping meals is to be avoided and it seems to pay to keep the number of meals per day pretty consistent. Wide ranges in meals per day can negatively impact the thermo effect of your digestion.
I also recommend eating whole foods rather than those that are processed and typically loaded with chemicals, sugar, and fat. If you choose to eat a packaged food, make sure you read the food labels to understand the nutrition content of the food and what other harmful chemicals and additives may be in your food. Something like high fructose corn syrup tricks your brain and body and doesn't stimulate an insulin response, which can lead to overeating.
Exercise also plays a big role in increasing metabolism. I recommend weight lifting at least three times a week. Use weights that will drive you to failure at no more than twelve reps. Six to ten is an excellent range to target. Also, having more muscle means more calories burned. In terms of cardio, I recommend interval training, which flip flops between sprints and slower movements. You can get a great cardio workout in only twenty minutes instead of running five miles in an hour.
If you want your metabolism, brain, and overall body to function at its best, it is important to get a good night's sleep. Although sleep may not impact metabolism directly, a lack of it can cause you to crave unhealthy foods and skip workouts. Get the proper rest.
Other food and drinks that can help boost metabolism are green tea, cinnamon, healthy fats like those from cold-water fish, avocados, nuts, and fish-oil supplements, caffeine (in moderation), and hot spices like cayenne. Also, be mindful of the quick-fix cures. If you could take a pill to be skinny, the American obesity rate wouldn't be 35%.
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