9 Steps to Boost Metabolism

9 Easy Steps To Boost Your Metabolism Today!

So, you’ve practically tried almost all the tips and tricks in the diet book, and yet you still cannot seem to get rid of the flab.

Perhaps you’re looking to make changes in the wrong places.

Have you ever thought that your slow metabolism is the problem which is holding you back?

The broad definition of metabolism, refers to the different chemical interactions or processes which are needed in order to maintain life. Basically, it's the fire within us that keeps burning to give us the energy we need everyday.

One of the main functions of your metabolism is in the creation and dispensing of energy when eating, sleeping, talking, walking, etc.

That’s why the word is also closely associated with “weight loss” and “calories.” Some people are born with an excellent, high metabolism.

It’s incredibly fast which means that they don’t tend to store up fat. However, the majority of us are not so lucky, and have an average to slow metabolism.

Worse still, as you age, your metabolism can decrease substantially.

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If you are looking to either maintain your current weight, or you are trying to lose that bit of extra weight you're tired of carrying around, then it's essential that you do everything you can to keep your metabolism running as fast as possible at all times.

Boost Your Metabolism With These 9 Simple Tips

Consult your doctor

Before you do anything else, especially exercise, you need to meet with your physician and firstly discover if you have a problem with your metabolism which may be slowing it down.

A slow metabolism could be caused by a number of things from diabetes, hypothyroidism, and some neurological disorders.

If you do have a problem which is slowing your metabolism, it's important to establish this first, as unless these problems are treated, these tips may not have the desired effect.

Get your body moving

Well, I trust that you already know that exercising helps get rid of any unwanted body fat and weight, but how does exercise effect your metabolism?

The main effect of exercise is that it increases the thermal production of your body, so it’s able to burn more calories. Subsequently, this has the effect of increasing metabolism, both during exercise, and also for a period of time after.








Many experts though are not in unison as to which kinds of exercises work best to truly boost metabolism. Some believe that cardiovascular exercises have the best effect by increasing your heart rate and keeping it raised for a longer period of time.

Others suggest that shorter periods of higher intensity exercises work best to increase your metabolism. Although exercise is good for raising your metabolism, it's also important that you do not overdo it. Exercising for hours on end, or everyday is not the best idea as it leaves you prone to injuries.

It's important to give yourself a little time off so that your muscles are able to recover. So, what can you do to keep your metabolism raised during the periods when you're not exercising?

Drink more water, and make it cold!

Your body is composed of approximately 60% water. You may have more or less, depending on whether you are male or female, what age you are, and your body fat levels amongst other things.

Water is a vital component in many body functions including metabolism. For years we have been told that drinking more water throughout the day will help with our weight loss efforts as the additional water helps to keep you feeling full so you tend to eat less.

Although this is true, with regards to metabolism it's not about the quantity or the quality of the water you drink, it's more about the temperature.

When you consume water, excluding hot drinks, the water will more than lightly be colder than your core body temperature.


http://www.ministryofyou.com/boost-metabolism

http://www.ministryofyou.com/boost-metabolism







So, when it enters your stomach cold, it gets warmed up to equalize with your body temperature. This causes a boost in your metabolism which could last for an hour after drinking.

The colder the water is, the more energy your body needs to use to warm it up. By adding an ice cube to each glass of water you have throughout the day, which should be around 8, you could burn off around 100 extra calories.

Swapping out your regular sodas or energy drinks for water will also save you all the extra calories from the high levels of sugar these beverages contain.

Watch your calorie intake

All people do have a metabolism, but because some people have extremely high calorie intake, they hardly notice it.

Your common sense should definitely tell you that you cannot get rid of something, in this case calories, if you keep adding more in the first place.

Instead, you should do your best to reduce your calorie intake. The question is, by how much? The answer to that depends on a number of things, such as your current weight and age.

You should not reduce your calorie intake too abruptly or too significantly; otherwise, your body may think that you’re starving which causes your body to store additional calories and fat instead of converting it into energy.

Eat more than 3 times

You’ve been often told not to eat a lot if you want to reduce weight, but many studies actually prove otherwise.








Eating 6 small meals a day tricks your body to constantly move and process food, so your metabolism doesn’t go down.

It also ensures that you don’t end up gorging or binging on your succeeding meals. This will also keep your blood sugar level constant, preventing it from becoming erratic (which is risky for patients with hypoglycemia or diabetes).

However, keep in mind that the keyword here is “small.” The easiest trick is to simply divide your recommended calorie intake into 6.

You also need to be selective with regard to food; prefer fruits and vegetables since their calories are low, but they’re dense and nutrient rich.

There are also a number of metabolism boosting foods available including Almonds, Beans, Berries, Spinach and Peppers, which you could easily add to your diet to keep the fire inside you burning.

Sleep well

You may have experienced how it feels to stay up all night, maybe you suffer from insomnia.

It’s a roller-coaster ride: some hours you feel like you can conquer the world while sometimes it

seems you can’t process anything anymore.

Either way, sleeping less than 7 hours per day isn’t something you can be proud of, as it tends to wreak havoc with your metabolism.


http://www.ministryofyou.com/defeat-insomnia

http://www.ministryofyou.com/defeat-insomnia







It makes you hungrier so you often consume more calories, but the hormone known as leptin, which usually tells you when to stop eating, doesn’t function well.

Some of us may try to be smart about sleeping, opting to snooze more during the weekends or when there’s less work to be done, hoping to fill up our sleep quota.

Unfortunately, it doesn't work like that. It's best to try to keep your sleep on a constant pattern, whether it's the weekend or not. And always try to get at least 6-7 hours every night.

Sip a cup of tea

There’s a good reason why the Japanese and Chinese have a tendency to live longer than other Asians, or any other race in the world for that matter.

They love their tea, and we're not talking Lipton, Typhoo, or PG

The teas you should be drinking regularly are the fresh green and white teas which are becoming ever more popular due to their numerous health benefits.

These teas, especially green tea, contain high levels of catechins, and especially epigallocatechin gallate (EGCG).

These catechins are powerful antioxidants which have been reported as aiding in the reduction of body fat due to an increase in metabolism.


http://en.wikipedia.org/wiki/Epigallocatechin_gallate

http://en.wikipedia.org/wiki/Epigallocatechin_gallate







In a 12 week study conducted by the Kao Corporation in Tokyo, those who drank tea containing 690mg of catechins experienced a reduction in waist circumference, body mass index, and body fat.

Another study from the American Journal of Clinical Nutrition discovered that subjects who consumed green tea extract showed a 4% increase in their daily energy expenditure.

Build muscles

Here’s another reason why you need to exercise: you should build those muscles.

Contrary to popular belief, we still burn calories even when we are asleep or when we are just sitting and staring at the TV or monitor.

Again, metabolism is about maintaining life. As long as you’re alive, you have it! Even when you’re at rest, your metabolism continues to burn calories, it just does so at a slower rate when resting.

Although both muscles and fat cells require energy in the form of calories in order to function, muscles consume more energy, even when at rest.

Therefore, the more muscle cells you have, the more calories you will burn even when resting.

The body also works harder and thus burn more calories processing protein than it does with fat.

If you are looking to increase muscle mass, it's important to change your diet by opting for lean meat such as turkey and to eat more foods which are rich in protein such as nuts and eggs.








Reduce stress

Most of the health problems in the world are caused, exacerbated, or triggered by stress.

When your stress level is extremely high, it disturbs the natural balance of the body, and the hormones go out of whack.

One of the ones mainly affected is your adrenaline, which assists in converting energy from body fat.

Chronic stress makes fat cells unresponsive to adrenaline, and because they are unused, they are stored by the body.

So it's important when trying to increase your metabolism to try to remain as stress free as possible.








9 Steps to Boost Metabolism

Health & Medicine