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It only takes a few key habits
to increase your metabolism. There is no magic pill required.
You don't have to put heavy spices on all of your foods or
run in circles all day long, either. This article shares ten
strategies to keep that metabolism elevated.
The technical definition of
metabolism is the sum of all the chemical and physical changes
that take place within the body and enable its continued growth
and functioning. Metabolism involves the breakdown of complex
organic constituents of the body with the liberation of energy,
which is required for other processes and the building up
of complex substances, which form the material of the tissues
and organs.
You may have heard terms thrown
around such as anabolism and catabolism. These terms refer
to actions that take place within your body. Contrary to popular
belief, catabolism isn't just the loss of muscle tissue. When
you burn fat, you are catabolic - fortunately, the catabolism
is taking place where you want it to.
Conversely, any time your
body builds or stores (such as growth of muscle tissue or
storage of fat) the process is called anabolic. Sculpting
a lean physique means focusing on habits that promote catabolism
of fat tissue and anabolism of muscle tissue.
One advantage to having a
higher metabolism is that you can consume more food or exercise
less to achieve the same results. A higher metabolism implies
your body is expending more energy. Therefore, you can take
on more energy in the form of food while maintaining your
shape or even losing fat. While any one of the following techniques
may only increase your metabolism a small bit, the cumulative
effect can have a major impact.
1. Train With Weights
Training with weights boosts
your metabolism in a number of ways. Weight training itself
has been shown to increase exercise post oxygen consumption
(EPOC) - in other words, your metabolism may be raised for
hours or even days after the session. Weight training is also
the main way to stimulate the growth of muscle tissue.
Muscle tissue is metabolically
active, so it requires calories even when at rest. Muscle
tissue also helps increase the number of fat-burning enzymes
and organelles in your body.
2. Supplement With
Healthy Fats
Healthy fats are involved
in the manufacture of hormones and repair of cell membranes
in your body. With the right types of fats, your body can
use these anabolically.
These processes require energy,
so the fats may actually increase your metabolism despite
the added calories you are consuming! You can add fats to
your diet without increasing calories simply by increasing
the percentage of calories from fats and then lowering the
percentage of calories from carbohydrates or proteins.
3. Every Little Bit
Counts
Believe it or not, simply
changing some simple daily habits can have a huge impact on
your metabolism. Do you play the game of driving around the
parking lot for twenty minutes waiting for the perfect space
to open? Instead, park at the edge of the parking lot and
walk to your destination.
You'll probably get there
quicker, and burn some calories along the way. Other metabolism-boosting
activities include standing instead of sitting, taking stairs
instead of elevators, and even fidgeting!
4. Don't Fear Carbohydrates
Carbohydrates are not the
enemy. Using the right types of carbohydrates can be a valuable
tool for your metabolism.
For example, you may expend
more calories consuming 20 grams of carbohydrate from lentils
than 20 grams of carbohydrate from sugar. The lentils contain
fiber and other nutrients that the body must work to extract,
and therefore expends more energy. Look for fibrous, low-glycemic
carbs and focus on unprocessed carbohydrates.
5. Fluctuate Calories
Zigzagging calories is by
far one of the most effective methods for keeping your metabolism
revved. Homeostasis is the action your body takes to "remain
stable." In other words, if you drop your calories, your
body will try to slow your metabolism in order to keep things
the same.
By zigzagging calories, you
may be able to thwart this mechanism. Some people zigzag day
by day - for example, if their target is 2000 calories, they'll
consume 1800 one day and 2200 the next. I prefer to consume
low calories for a week or two, and then raise calories for
a week, and then drop them again.
6. Increase Protein
Protein requires a complex
chemical conversion by your body in order to be used as fuel.
It takes up to 30% of the calories you consume to oxidize
or use protein for energy.
For example, 100 calories
of protein may take up to 30 calories to process. Therefore,
increasing the percentage of calories in your diet that come
from protein may help raise your metabolism.
7. Perform High Intensity
Cardio
High intensity cardio, like
weight training, takes you into the anaerobic zone of training.
This, in turn, creates what is known as "oxygen debt."
Even when you have concluded your exercise, the body is processing
waste and recovering from the activity - and therefore keeping
your metabolism elevated.
8. Increase Frequency
Of Eating
Most bodybuilders are aware
of this technique. Consuming food triggers digestion, and
digestion requires calories. By eating more frequent, smaller
meals, you continuously supply your body with nutrients while
forcing it to digest and break down the foods. This, in turn,
can have the net effect of raising your metabolism.
9. Eat Whole Foods
The calories that you burn
during digestion are due to the need for your body to break
down the foods. Your body must extract the fiber and nutrients,
take chains of molecules and chop them into smaller versions
to absorb them into your bloodstream, and perform a variety
of tasks in order to assimilate foods.
When foods are processed,
much of this work is done for you. For example, processed
flour is ground into small pieces that the body can digest
more quickly. This means your blood sugar rises faster and
your body expends fewer calories processing the flour.
Whole grains, on the other
hand, pack more nutrients, are higher in fiber, and force
the body to work harder to use them as energy. Another advantage
to eating whole foods is that many of the nutrients in these
foods - such as vitamins and minerals - are cofactors in metabolic
processes that your body uses to burn fat and build muscle.
10. Drink Cold Water
This tip is probably overrated.
Your body will expend more calories trying to raise cold water
to the temperature of your body, but the exact amount is debatable.
It stands to reason, however, that integrating this habit
with the other habits listed above can contribute to the greater
goal of raising your metabolism.
Conclusion
These are just a few habits
you can embrace to start revving your metabolism right away.
You may have heard stories about people who have lost dozens
of pounds simply switching to diet soda or walking a few minutes
each day. These are all small habits that contribute to a
big difference and increase your metabolism over time.
| Authors Details: Jeremy Likness Web
Site |
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