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    How to Increase my Metabolism Rate?

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    Here are some important facts about how to increase your metabolism. There are many factors that influence how fast your body burns calories. Your height and weight (if you’re a male or female, your metabolism will slow down), your age (metabolism slows with age), the amount of muscles (muscle burns calories more quickly than fat), and your DNA. While you cannot change what you have, there are five steps you can take that will help you lose more fat. Cardio exercises keep your metabolism going, even though resistance training is often the one that gets all of the credit. Your metabolism will benefit from working on your cardiovascular system, which can help you burn up to three times as much fat as muscle.

    Research

    • New research explains why. For 47 minutes, subjects pedaled flat-out on a stationary bicycle. After the workout, they lost 190 calories. This is in addition to the 500 calories they consumed during the exercise, and the results are quite impressive. A couple of vigorous workouts per week could result in you losing a pound each two weeks. This is due to the calories burned during the workout and for hours afterwards. The good news is that any activity that makes you sweat and that you can continue for at least 45 minutes can lead to the same results.
    •  Do not skip sleep, as more sleep actually leads to a faster metabolism. Research shows that a single night of sleeplessness can reduce your resting metabolic rate by nearly 5%. This is because you are not getting enough sleep. You also burn 20% less calories when you are consuming food. Scientists also found that women consume more calories when they sleep for only four hours compared to when they sleep for a realistic nine hours. Aim to get 7 to 8 hours sleep each night. You can look at your sleeping habits and your sleeping space to find out what is keeping you awake at night. You can quickly and easily improve your metabolism by practicing good sleep habits.
    • The rate of metabolism decreases with age but you can fight it. A new study has shown that estrogen receptors in the brain, which are responsible for controlling the amount of calories burned, also suffer from a natural drop in estrogen. A slower metabolism is a result of less estrogen. Women this age can burn 50 calories per day more than they did before menopause. The best way to counter this slowdown is to lift weights. Regular weight lifting can add muscle and help to burn up to 45 calories per day. This helps to compensate for the loss of estrogen. The workout is hard – three sets of 10-12 reps of anywhere between 8-10 different exercises, done for three months on three days a week is what brought the numbers in the research.
    • Your metabolism is affected by what you eat. If your blood sugar drops, there will be less muscle. Cortisol is released, which causes tissue to be broken down, including muscle, for fuel. You don’t want an idling metabolism. To prevent this, you can eat smaller meals and add a few low-calorie snacks throughout the day to keep your blood sugar stable.
    • Consider having a healthy snack before you go to bed. Blood sugar levels change every 3 hours. It is a myth that eating before bed is a bad idea. As long as the snack is healthy, it is one of the best ways for you to increase your metabolism while you sleep.
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    Metabolic Rate

    People often say that they are so lucky that they can eat whatever they want and burn it all off. I must have a fast metabolic rate or I will still be burning it off in a year. What is metabolism? According to the Webster’s Dictionary, metabolism is defined as “the chemical processes that occur within a living being in order to maintain life”. This is commonly known as ‘burning calories’. Constructive metabolism synthesizes carbohydrates, fats, and proteins to create tissue and store energy. Destructive metabolism is a breakdown of complex substances, generating energy and waste. Your ‘basal metabolism’ is the minimum metabolic rate required to keep your body afloat. Basal metabolism is responsible for 75 % of your daily activity. There are many ways to increase your metabolic rate daily to burn more calories and lose weight.

    What to do?

    • Eat breakfast. Without breakfast, the body believes it is starving. This protects it by slowing down metabolism and encouraging the body to work at a low energy expenditure level. Complex carbohydrates are good for metabolism. Drinking 8 oz. Drink 8 oz. of water with a squeezed lemon in it first thing in the AM to get your body moving.
    • Eat breakfast and lunch earlier. A light dinner and adequate vitamins and nutrients can help you lose weight.
    • Eat at least 1200 calories per day. Your metabolism will slow down when you don’t get enough nutrition.
    • Snacks: Fruits, vegetables, and whole grains can help you increase your metabolism. Healthy snacking will help you feel fuller and less hungry. This will reduce the temptation to eat more at mealtime.
    • Reduce fat intake and eat more carbohydrates. Fat is high in calories, which can lead to weight loss. Carbohydrates help you burn calories.
    • You should have a productive exercise plan. Examples of aerobic exercise include walking, swimming, aerobics, step classes and cycling. You will lose weight if you are active on daily basis.
    • Walk around- Walking in the morning and evening can be a stress reliever. Walking is a great way to increase metabolism and get in some aerobic exercise. For proper maintenance, our bodies must be active.
    • Weight training – Toned and strong muscles increase metabolism, which leads to weight loss and more calories burned.
    • Get as active as you can. Take extra time to find reasons for moving around. Instead of using the elevator, walk up the stairs. If you need to park your car further from your office, or if you are going to the store, walk an extra block. Instead of using a leaf-blower, use a broom and rake to clean up your yard. Make exercise part of your daily routine by finding ways to make things easier.
    • Avoid alcohol – Apart from the negative effects it has on your heart and mind, it also depresses your metabolism and stimulates your desire for French fries and cheeseburgers.
    • Water, water and more water. Drink one gallon of water per day. This is equivalent to 8 large glasses of water. The more water you drink the more you will want to drink. When you have plenty of water, your body will function properly.
    • Avoid quick fixes. There are no magic pills that can guarantee weight loss. Avoid pills, potions, and powders that promise miracle weight loss.
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