Ways to boost your metabolism and burn fat

Published:February 2nd, 2012

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Have you ever wondered what is the difference between those individuals who tend to binge on food or overeat and yet remain slim and those who eat cautiously and still gain weight? Apart from genetics, a difference in the rate of metabolism is another likely answer.

Metabolism is defined as chemical changes in living cells by which energy is provided or released for vital processes and activities. It also pertains to the buildup (anabolism) and/or breakdown (catabolism) of a particular substance or material. Increasing your metabolism is one of the best ways to shed some weight, lose fat and get into good shape. This likewise insures burning of calories consistently and effectively. Having a “strong” metabolism is also good because it allows you to indulge to some more guilty pleasures while keeping fit. Some helpful ways to increase metabolism are as follows:

Gain Muscle/Increase muscle mass. Muscle burns more calories than fat, thus, the more muscular you are, the more calories will be burned by you.

Eat regularly. Skipping meals, especially breakfast or going into “starvation mode” results to lowering of metabolism which causes the body to burn fewer calories.

Exercise regularly. Walking, cycling, hiking and doing aerobics are some forms of exercise that will help increase your  metabolism during and after performing these activities. Constantly engaging in exercises such as moderate low impact
exercises are said to be best for burning fat. To achieve optimum results, spread out exercise throughout the day to raise  metabolism. Also, apply the theory of “intervals” while performing them.

Have sufficient protein in the diet. The body needs protein to maintain muscle mass and build new muscles. More calories are required by the body to digest protein as compared to digesting carbohydrates for instance. Hence, eating more healthy lean proteins boost the metabolic process.

Get enough sleep. Not getting sufficient sleep causes the body to cut back on energy and burn less calories.

Avoid wine, liquor, and beer. Studies suggest that alcohol when consumed with a meal causes the body to burn fat more slowly.

Drink green tea. Green tea is not only a healthy anti-oxidant that cleanses the body but likewise causes considerable increase in the metabolic rate.

Drink skim or fat free milk. Evidence points that metabolism is raised among drinkers of low fat or fat free dairy products.

Consume less sugar. As much as possible, cut out the sugar in the diet because it provides empty calories and are converted into fat. Fruits are the best source of sugar the body requires.

Cut out the carbonated drinks. Carbonated beverages tend to keep on water weight, add empty calories, and prevent vitamins from being assimilated properly, hence, reducing the body’s ability to burn calories.

Drink more water. Drinking more water, especially ice water, has been known to help people lose some pounds. This is because water washes out the system and keeps every organ in the body working at its best.

Eat small frequent meals. Consuming smaller meals raises the metabolic rate of the body.

Engage in more physical activity. Walking, doing household chores, taking the stairs, etc. help to boost metabolism and at the same time keep the body active.

More lean proteins and good carbohydrates in the diet. Foods with high “thermic effect” cause the body to consume large amounts of calories to convert food into energy. Examples of such foods include complex carbohydrates and lean proteins such as white meats.

Eat spicy foods. Spicy foods can help temporarily increase one’s metabolism.

Manage stress well. Stress can fuel one’s appetite and trigger the body to store more and more fat.

Get enough chromium. Chromium, an element typically found in tomatoes, green pepper, eggs, apples, banana, spinach, etc., boosts the way the body burns fat.


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