How To Increase Metabolism
Before we get into the main goal of this article, lets understand what is metabolism and how to increase metabolism? Metabolism is about all the chemical processes that continuously goes inside the body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food. These processes requires energy.
The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR). Your BMR is partly determined by the genes you inherit and it measures how many calories you burn at rest, or if you lied in bed all day.
To know how BMR is calculated one should look out for a calculator which uses ” The Harris Benedict Equation “. Variables used for calculating BMR is height, weight, age and gender. Please click on BMR to open a calculator.
Variables such as body size, age, gender and genes play a vital role in determining your metabolic rate. People with higher muscle to fat ratio has higher BMR.
Did you know that overweight people have faster metabolism and burn more calories as compared to thin people as they put more effort to move. But they tend to be more sedentary, which makes it harder to get rid of body fat. (ignore the segment of thin people who can eat anything and at the same time have no fat)
Slow metabolism myth for weight gain is abused by weight loss industry. We need to understand our metabolism and accordingly find out ways to reduce weight which is connected with right diet and physical activities we are involved in.
If metabolism is high, you will burn more calories at rest and during activity. A high metabolism means you’ll need to take in more calories to maintain your weight. That’s one reason why some people can eat more than others without gaining weight. A person with a “low” metabolism will burn fewer calories at rest and during activity and therefore has to eat less to avoid becoming overweight. To make it simple – If your metabolism is slow and you are eating 2000 calories a day and at the same time your body is only burning 1500 calories then you will gain weight which means you need to eat less depending upon how much you burn through physical activity & at rest if your goal is weight loss.
Men have faster metabolism then women as they have more muscle mass, heavy bones and less body fat. Major reason for putting on weight is that you’re eating and drinking more calories than you’re burning. Crash diets and other calorie restricted diets can slower down your BMR as you lose muscle in the process. The lower your muscle mass, the slower your metabolism.
Ways To Increase Metabolism
Stress drops the metabolism level. So don’t stress
HIIT – High-intensity interval training
HIIT raises your metabolism for hours afterward and it is better than a regular cardio.
Lifting strains your body so much, that it needs extra time to recover. It raises the metabolism of our body for longer period.
Higher the muscle mass, higher the metabolic rate.
Protein has the highest thermogenic effect as compared to other macro nutrients. It increases the metabolism level.
Have 5-6 small meals in a day
Digesting requires more energy depending upon the macro nutrients you had in a day. Eating several meals raises your metabolism five to six times a day, as opposed to only three meals in a day. .
Drink Water & Green Tea
Water flushes out fat from the body. Don’t keep yourself dehydrated.
American Journal of Clinical Nutrition found that green tea-extract increases the metabolism by 4% over a 24 hour period.
Metabolism Boosting Food
- Egg Whites
- Lean Meat
- Green Tea
- Chilli Peppers
- Whole Grains
I hope my article on How To Increase Metabolism was worth reading.
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