How to Increase metabolism and Lose Weight?
Your metabolism rate is essentially the rate at which your body burns calories to provide fuel for all bodily processes. The rate is the combination of chemical and physical processes. The processes are known as catabolism and anabolism. Catabolism breaks down the complex substances into energy producing simple compounds which create the essential energy necessary for the cells. Anabolism is the constructive phase that allows body cells create the protoplasm necessary to grow and repair cells.
One of the chief benefits of exercise is that it revs up metabolism. The reason is simple. Individuals who exercise on a consistent basis maintain high levels of lean muscle tissue throughout their lifetime. They also build new muscle. Lean muscle tissue sustains high levels of metabolism. In fact, lean muscle tissue burns seventy times as many calories as fat does.
Exercise burns calories, and longer periods of exercise mean greater calorie burning. While it is true that an increase in lean muscle mass leads to a faster metabolism because muscles burn a lot of calories, weight loss almost always results in some loss of muscle mass. The muscles have less weight to carry around, so less muscle is needed. People who follow extreme diets to get a fast weight loss can significantly reduce their lean muscle tissue and thereby slow their metabolism.
A popular theory widely reported in the media is that exercise can lease to metabolism increase during activity and for a period of time after the activity is completed. Unfortunately, studies that have researched this concept do not have consistent results. In general, studies on humans suggest that metabolism increases when the amount of body muscle increases but that the number of extra calories burned after exercise is relatively small. And no studies have directly linked the aftereffects of exercise with significant weight loss. It’s the calories expended doing the exercise that boost weight loss, not the aftereffects of exercise on metabolism.
Speeding Up Heart Rate
The second way to have your metabolism increase is to increase heart rate. The heart and other organs contribute to the resting metabolic rate the calories the body burns just to keep itself going. In a controlled study that looked at the effects of amphetamines on weight loss, the stimulants caused greater weight loss. Heart rate and blood pressure went up and food intake went down, a side effect of feeling hyper and too nervous to eat.
Many weight-loss supplements contain chemical or herbal stimulants to make you have a faster metabolism, including caffeine, guarana, and the now-banned ephedra, which speed up metabolism by pumping up the heart rate. Most of the supplements and over-the-counter products that are marketed to promote weight loss contain stimulants, albeit at a lesser strength than that found in prescription amphetamines.
Like their more potent cousin, these compounds are marketed as “fat-burning” and cause weight loss by increasing your heart rate and blood pressure and decreasing your appetite. These stimulants can work, but they do so at a cost to the body. Negative side effects include insomnia, nervousness, anxiety, and in extreme cases, death. Increasingly, some of these products (including the ones that were most effective, like phenylpropanolamine and ephedra) have been banned because of the negative side effects.
A careful look at the ingredient list of many herbal remedies reveals the truth – herbal diuretics that cause the body to lose fluid through urination and herbal laxatives. Just because the package says the product is natural or herbal does not mean it is healthy. A combination of stimulants, diuretics, and laxatives does not add up to a safe and sensible way to lose weight. However, it is also very important for you to know that there are some natural remedies which are actually healthy, you have to consider carefully before you purchase. Be sure to choose products which are healthy and at the same time can help you to lose weight
Over the years, other foods and products have been falsely promoted as products to promote metabolism increase. Grapefruit, for example, was said to have compounds that speed up metabolism; an added promise was that eating and digesting grapefruit actually uses up more calories than are in the grapefruit. Celery is often promoted as a food that burns more calories than it supplies. But there is no scientific proof that calories spent digesting and absorbing can be pumped up by eating Celery.
Further there are many other metabolism boosters and some of them are mentioned below.
On the other hand, there are food items that can help you boost your metabolic rate. A good example is green tea. Green tea is cheap, easy to purchase, and effective. You can find it at almost all food stores. Drinking green tea every morning instead of your regular cup of coffee can do wonders on your metabolism.
Speaking of breakfast, studies show that people who skip breakfast and other major meals tend to have a slower metabolic rate. Individuals who tend to bypass breakfast, especially those who are always rushing to the office, would gain weight much faster than those who eat full meals a day.
However, the best way to speed up metabolism by eating is by scheduling your meals throughout the day. Ideally, you should eat five to six small servings of food every day. This would force your body to process whatever that you eat. By eating less but in a more frequent manner, your body won’t have time to stop working as it tries to burn all those food all day long.
Protein is also a great mineral that can be consider good metabolism boosters. So if you are to plan your daily meals, be sure that you have enough protein in it. This allows you to improve your muscle mass as well. Cut out carbohydrates from your diet and add more protein for a much better effect.
Water could also help. Be sure that you stick to drinking water and forget all about your favourite carbonated soda for a while. Keep to the quota of drinking 8 to 10 glasses of water everyday. The more water you drink, the higher are the chances that you will feel full and won’t over eat. Keep in mind that eating small servings could make you hungry much faster, especially if you are new to this type of a diet plan. If you feel like snacking but it isn’t time for one yet, drink a glass of water and that should keep your hunger pangs at bay for a while.
Other Metabolism Boosters
Other food items that you can add to your daily meals that are known to increase metabolism are black beans, oatmeal, spinach, and fish. As much as possible, put any one of these foods into your plate. Eating them alternately would help you achieve your goals much faster. A faster metabolism means a slimmer body. Work your way towards it and stay fit for life.
Besides all the above, a calorie shifting diet plan can also help you to boost your metabolic rate. In order to lose weight successfully, it will be important for you to take such kind of dieting plans.
Yet, a piece of good news is that there are some researches which reveal that green tea extract can help to promote faster metabolism. As a result, you may want to take some weight loss supplements which contain green tea extract along with your exercising plan.
There are a few more foods which helps to boost/increase the metabolism, These specific foods will help to change your rate. The first is spices, particularly green pepper and chili pepper. If you add these spices to your diet, you can speed your metabolic rate by nearly fifty percent. This is a simple way to burn more calories. You may require some time to become tolerant of the condiments that are highly spicy.
Foods with a high antioxidant content will raise metabolism. One example is green tea. People who are trying to lose weight are encouraged to drink green tea. The thermogenic properties are well documented. Green tea is a component in many herbal diet supplements. Caffeine such as that in coffee is something that many people use as a diet drink, but you may not have realized why it is effective. Caffeine increases the metabolic rate.
Diet To Promote A Faster Metabolism
As a matter of fact, there are some diets which can help you to have a faster metabolism. You may want to consider the idea of Calorie Shifting Dieting Plan to this end. You can boost your metabolic rate by consuming different kinds of calories from time to time. A lot of people can actually lose weight with such a dieting plan.
Fat Loss 4 Idiots is a perfect example in this case. It can help to promote metabolism increase. You can lose 9 pounds in 11 days with it. As a result, it will be a good idea for you to choose this diet in order to increase your metabolic rate and lose pounds.