Weight loss guide: Ways to increase your metabolism naturally and lose weight
Obesity can kill!
Obesity poses many health risks. Obese people are more likely to be affected by harmful diseases like cancer and diabetes. Weight just creeps upon you. It does not happen overnight. You put on weight gradually, and before you realize, you are overweight or much worse, you are obese.
Fight obesity by boosting your metabolism!
If you are overweight or obese, boosting your metabolism is a proven way of losing weight. What exactly is metabolism? Metabolism includes all the chemical processes that occur within the human body in order to maintain life. Simply put, it is the rate at which the body burns calories.
Various factors like heredity, age, thyroid disorder and gender influences your metabolism. You may have inherited your metabolic rate from your parents. According to experts, metabolic rate decreases five percent every decade after the person reaches 40 years of age. This is mainly due to decreased muscle mass.
Hypothyroidism and hyperthyroidism can slow down or boost metabolism. It has been observed that men burn calories quicker than women. This is due to more muscle tissue in men.
It is advisable to estimate your resting metabolic rate (RMR). If you weight more, your RMR will be higher. It is advisable to use Mifflin-St Jeor equation to measure your RMR. RMR calculators are available online.
RMR = 99.99w + 6.25s – 4.92a + 166g – 161; where w = weight in kg, s = height in cm, a = age in years and g = gender. Gender should be 1 for males and 0 for females. Calculation is as simple as that.
It is possible to lose weight!
- Increasing the metabolism is a proven way of reducing weight.
- Obesity poses many health risks like cancer and diabetes.
- Factors like age, heredity, gender and thyroid disorder influence the metabolism.
- Eat small, frequent meals during the day.
- Consume diet rich in proteins.
- Weight training can boost your metabolism permanently.
If you are serious about losing weight, your need to watch what you eat. If weight loss is your goal, you need to be prepared to make changes to your diet and lifestyle. Otherwise it is not possible.
You need to choose between what you desire and what is good for you. Little discipline which paves way for a healthy future; or “I will live like how I want to live” sort of attitude, which invites diseases like diabetes and cancer.
You need to adjust your diet based on your RMR. The daily consumption to maintain your weight should be RMR x 1.15. It is not advisable to exceed or lower your maintenance intake.
You may keep track of your calorie intake by recording what to eat. Make it a habit to look up how many calories each foodstuff contains. Many tables, books and other resources online will help you in this.
Watch what you eat!
Never skip breakfast. Consume more during the day and reduce the quantities as the day progresses. It is advisable to eat small, frequent meals instead of having two sumptuous meals during the day. According to experts, extending the time between meals makes your body reach starvation mode.
If you eat frequently, you eat less. Try to be natural. Eat nutritious food when you are hungry. You may have four to six small meals per day. This also enhances your metabolism.
Adhere to a diet rich in proteins. Our body releases glucagons in response to dietary protein. Glucagon promotes weight loss by signaling fat cells to release fat into the blood. Consuming foods rich in protein leads to burning of more fat, thereby resulting in natural weight loss.
How diet affects your metabolism
Foods that boost your metabolism
Foods that slow your metabolism down
Foods high in pesticides
Diet has a huge impact on your metabolism and weight
White beans, lima beans, fava beans, black beans, mung beans, yogurt, peanuts, almonds, pistachios, sunflower seeds and flax seeds are some foods that are high in proteins. Use them regularly.
Consume whole grains. Avoid refined grains. Foods made from refined grains (like the regular pastas, breads, cookies and cakes) promote over secretion of insulin. Insulin is hormone which has the opposite effect of glucagon. Excess insulin = excess fat.
Adhere to healthy diet
It is advisable to consume low glycemic index carbohydrates like vegetables, fruits, beans and whole grains. Breads made of whole grains promote weight loss. They also prevent harmful diseases like colon cancer and type 2 diabetes. They also cure and prevent constipation. So go ahead and enjoy your daily bread.
Consume green tea. You may have green tea instead of your morning cup of coffee. Green tea not only increases metabolism, but also prevent dangerous medical conditions like cancer. It is also good for the heart. It promotes a healthy cardiovascular system.
Green tea promotes weight loss. Research studies have proved that catechins in green tea help increase burning of fat in the body. Catechins are antioxidants. Various health benefits of antioxidants are well-known.
Healthy diet = Healthy metabolism
If you love coffee, you may drink the beverage in moderation. In fact drinks that contain caffeine stimulate metabolism. Avoid consuming more than 3 cups in a day. It is advisable to go for different combinations.
Include chili peppers in your daily diet. They contain bioactive chemicals known as capsinoids. Research studies indicate that consumption of capsinoids increases the amount of heat you produce internally and the external physical activity level by 50 calories a day. It also reduces belly fat.
Foods that boost your metabolism!
Apple, avocado, celery, carrot, garlic, berries, asparagus, lemon, orange, cucumber, mango, spinach, pineapple, onion, turnip, grapefruit, papaya, broccoli, cauliflower, cabbage, tomato, lettuce and zucchini are foods that definitely increase your metabolism.
Apple boosts your metabolism!
Aerobic exercise is fun!
Aerobic exercise is a great way to increase your metabolism temporarily. Amount of calories burnt varies with the activity you perform. It is important to increase your heart rate and to sustain your activity at least for half an hour.
Weight training is awesome!
Weight training is a proven way of increasing your metabolism permanently. Muscle burns more calories than fat does (73 more calories per kg per day). The more muscle you build, the better it is for you. Your RMR will be higher. Your muscle cells are your friends. They burn calories for you. They work for you even while you are sleeping.
Yoga is a great way for better physical and mental health!
Weight gain is also triggered by stress. If fact according to some experts, emotional stress is the main reason for weight gain. Yoga is a natural and effective way to deal with stress and also to boost your metabolism.
Regular practice of yoga (under the guidance of a capable teacher) boosts your metabolism, burns calories and strengthens your core. It also enhances your confidence and increases your ability to deal with physical and mental stress.
Many yoga asanas (yoga poses) help you increase your metabolism. Twisted chair pose, locust pose, bow pose, eagle pose, crescent lunge pose, bridge pose, plow pose, shoulder stand, fish pose and easy spinal twist are some of them. It is very important to practice these asanas under the guidance of a capable guide.
Dhanurasana (bow pose) boosts your metabolism!
Drink water. Nothing like clean water to quench your thirst and to keep you healthy!
Drink plenty of water. Drink water throughout the day. It is advisable to drink around eight glasses of water, each consisting of eight ounces. Drink water whenever you are thirsty. According to some experts iced water can boost your metabolic rate.
Sleep well! Stay fit!!
It is very important to sleep at least seven hours during the night. Sleep promotes metabolism and has many other health benefits. Our body resets itself during sleep and improves its metabolic processes.
Many businesses offer products which they claim will help you boost your metabolism. Check with your doctor before using any of them. It is always advisable to go the natural way. It is definitely possible by implementing the above-mentioned tips.
It is possible to lose weight!
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