Metabolism is all of the chemical and physical processes in the body that maintain our life. These processes involve creating and consuming energy. Metabolic rates are determined by how fast energy can be produced and used. These rates are influenced by a variety of factors, such as age, sex, and proportion of lean body mass, which is the muscle to fat ratio. Human metabolic rate reflects how rapidly the body is using its energy stores, and this rate can vary depending on a number of factors.
How To Improve Your Metabolic Rate
- Always eat breakfast in the morning. Breakfast is the most important meal of the day because it starts up the metabolism. While sleeping, the metabolism shuts down, breathing slows, and heart rate decreases. It is essential to eat immediately after waking due your metabolic rate will not achieve its maximum level until food is consumed.
- Increase the amount of everyday activity. As an individual becomes fitter and gains muscle mass, they boost the amount of calories burnt at rest, and they are more likely to utilize fat as a fuel source. But, the energy intake needs to be sufficient to meet the demands of your exercise program. If there is too little energy intake this imbalance may result decrease resting metabolic rate. Exercise, including both resistance training and cardiovascular exercise, can also have a good impact on metabolism.
- Start doing some resistance training which will help to increase your muscle mass. The more power you have, the more calories you burn regardless of how old you are or how active you are. As we age our muscle mass decreases; adding resistance exercising to your workouts will assist to maintain muscle mass. Although the metabolic rate can increase through diet change alone, this instruction set would not be complete without exercise and activity suggestions. Your daily activity level has a significant impact on your metabolic rate.
- Eat foods that contain capsaicin, such as hot chillies. If it makes you pant or sweat, then it is likely that the meal you are consuming has metabolism enhancing impacts. Very hot meals have been proven to increase the metabolic rate by 20% for approximately 30 min after consumption.
- Consume Protein because it takes 25% more energy to digest then carbohydrates and fat. When protein is consumed, the metabolism is forced to speed up in order to provide the extra energy needed for protein digestion.
- Keep the fluids up. Hydration levels are extremely important in the role of metabolism, as over 70 per cent of bodily functions take place in water, so insufficient water causes all of your systems to slow down. Aim to drink at least two litres per day, increase this amount if you are exercising, especially in a humid environment.
- Avoid starvation. Starving is a poor decision when trying to lose weight and/or to boost the metabolism. Eating less than 1200 Calories per day will slow the metabolism because the body will enter starvation mode. During this time, the body tries to conserve energy by decreasing the metabolic rate.
- Subject yourself to different climatic conditions, which can make a difference to your resting metabolic rate (RMR). Exposure to the cold may stimulate shivering and therefore increase your metabolic rate by up to 50 per cent. Those nude skiers may not be so mad after all!
- Have the occasional cup of coffee. Caffeine is a stimulant and may elicit a significant rise in RMR. Caffeine is often related with boosted fat metabolism. However, whether caffeine actually has this effect depends on the kind of training and the dose of caffeine. Effects on fat metabolism are typically seen at lower intensities of exercise and with relatively low doses of caffeine. At high doses of caffeine and at higher intensities of exercise, carbohydrate metabolism may be stimulated and fat metabolism may even be suppressed.
- Make sure you are getting enough sleep. Regular sleep is important in maintaining optimal metabolic function. Fatigue may cause you to limit activity which will subsequently decrease metabolic activity.
The Bottom Line:
This guide has provided you with effective and safe ways to boost your metabolism. Unfortunately, there is no easy way to measure your metabolic rate to test the results of your changes. Consult your physician if you have any further questions about how to improve your metabolic rate. The most important factor that can increase the metabolic rate in general is exercise. Any physical activity will raise the metabolic rate, and will keep it slightly elevated post exercise. If you have found this article useful check out the next one.