There are a lot of people who would desperately love to
increase their metabolism. Having a high level of
metabolism enables one to maintain burn fat and lose weight
fast with the least amount of activity. Metabolism is the
rate by which the body produces and consumes energy and
calories to support everyday life.
There are several factors that affect the metabolism of a
person, such as the amount of muscle tissue, the frequency
of the meals one consumes, genetics, stress levels,
personal diet and activity levels. Metabolism slows down
due to the following: loss of muscle because of not enough
physical activity, the tendency of the body to cannibalize
its own tissue because there is not enough food energy to
sustain it, and the decrease of physical activity that
comes naturally with old age.
Here are several ways to fire up one's metabolism:
1. Build up on lean, mean body mass. It is only natural
that metabolism decreases along with age, but it is
possible to counter the effects. The amount of muscle a
person has is a very strong determinant in the ability to
burn calories and shed fat. So it goes without saying that
exercise is essential. Build strength and resistance by
working out at least twice a week, preferably with weights.
Do easy exercises in between workouts. Simple tasks such as
walking the dog and using the stairs in place of the
elevator can already take off calories. The key is to match
the amount of eating to the amount of activity one has.
Here are some guidelines in getting the right exercise:
For strength training
-Increase the amount of repetitions of a particular
exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible
For cardiovascular training
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed
2. Eat breakfast. A lot of people are ignoring the fact
that breakfast is the most important meal of the day.
Surprisingly, the ones who eat breakfast are thinner than
the ones who do not. Metabolism can slow down considerably
if breakfast is taken during mid-morning or if one waits
until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store fat. It is
recommended that a person consumes food that helps sustain
an even level of blood-sugar. Additionally, progressive
exercise 2-3 times a week should be in order to stabilize
blood sugar.
4. Eat spicy foods. Hot cuisine with peppers can increase
metabolism.
5. Sleep more. According to research, it is riskier for
people who do not get enough sleep to gain weight. Also,
muscles are regenerated during the last couple of hours of
your night's rest.
6. Increase water intake. Water flushes out toxins that are
produced whenever the body burns fat. Majority of bodily
functions involves water, and lack of water causes the body
system's operations to decrease its speed, and produces
unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6
small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to
lose weight, which is a big mistake since it slows down
metabolism.
9. Plan meals in detail. Always prepare the right amount of
food to be consumed at the designated intervals. Do not
commit the mistake of eating meals in sporadic patterns.
9. Ditch the stress! Stress, be it physical or emotional,
triggers the release of a steroid called cortisol, which
decreases metabolism. Also, people tend to eat excessively
when stressed.
10. Guzzle up on green tea. It can be used as a substitute
for coffee. Tea has the ability to stimulate metabolism,
and unlike coffee, it has no undesirable side effects when
too much is consumed.
11. Include more energy foods in the diet, such as fruits
and vegetables, beans and whole grains.
Achieving the desired body weight is never impossible if
one has the determination and patience needed to stabilize
the metabolism level, which plays an important role in
weight loss. A person needs to realize that eating right
and working out is not just a passing fancy, but a way of
life.
----------------------------------------------------
Mick Reade is an Australian chef who has been cooking in
commercial kitchens across the country for over 10 years,
and has been teaching others how easy it can be to cook
healthy and delicious food, for more information please
visit http://www.alleasyfoodrecipes.com
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