Rev up your metabolism to lose weight – the
idea is on the cover of most magazines and the talk of the fitness industry.
But what is metabolism and is it possible to increase it? Metabolism is
basically how your body burns calories. Those blessed with a fast metabolism
burn calories quickly and are able to keep weight off more easily. Metabolism
is based on many factors – age, gender, genetics, weight, and muscle mass, to
name a few. Of course we can’t do much about our family history, age, or
gender, but there are tricks to increase your metabolism that will make you a
more efficient calorie burner and help you stay thin and fit without as much
effort.
1. Lift weights - Every pound of muscle burns
35 calories a day, while each pound of fat burns just 2 calories per day.
Increase the size of your weights to burn more - When lifting identical volumes
(such as 10 pounds 10 times or 20 pounds 5 times), those using heavier
dumbbells burn about 25 percent more calories. Many women are afraid of lifting
heavy weights, but it is impossible to bulk up without testosterone. Use a
weight that is challenging to you, but won’t cause injury. You’ll lose weight
and increase muscle tone much faster.
2. Drink plenty of water - if you're
dehydrated you will burn fewer calories throughout the day. To burn an extra
ten calories a day make sure your water is icy cold. Ten calories may not seem
like much, but it adds up to a pound lost a year.
3. Eat more often. It may sound crazy to those trying to lose weight by restricting their
daily caloric intake, but the problem with this old school of thought, explains
Michigan dietician Julie Beyer, is that it actually slows metabolism. Recent
studies show that eating smaller meals every three to four hours aids
metabolism and weight loss. "When you put too
many hours between meals, your metabolism actually slows down to compensate. If
you then eat a huge meal - at the same time your metabolism is functioning as
if you're starving - your body wants to hold on to every calorie.” Molly
Kimball, RD.
4. Move more all day. You can burn up to 350
extra calories daily - enough to shed more than 35 pounds this year - simply by
pacing while you talk on the phone, getting up to talk to someone rather than
e-mailing, and walking rather than driving for short errands.” James Levine,
MD, PhD.
5. Dieting will drop your metabolism - as you
lose weight there is less of you to maintain so your resting metabolic rate
drops. The solution – eat consistent small meals and lift weights. Increase
your muscle density and your metabolism will keep on kicking so you can keep on
losing.
6. At least once a week have a long cardio
day. Exercising for sixty minutes could burn five times as many calories post-workout
than thirty minutes.
7. Eat breakfast. People who eat breakfast
weigh less than those who don’t. Also, add more protein - it's harder for your
body to process, you can burn twice as many calories digesting protein as
carbs.
8. Avoid stress. “Stress can actually cause
weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol
which slows metabolism.
9. Include interval training two to three days
a week. High intensity exercise burns more calories during and after exercise.
Some studies have shown women who did a twenty-minute interval workout lost
five times as much weight as those who did a forty-minute steady-paced workout.
Sorry friends. I know the interval workouts are tough, but they are worth the
pain.
10. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a
night are more prone to weight gain. Additionally, we now know that lean muscle
is regenerated in the final couple of hours of sleep each night.” Julie Beyer,
RD
Sources:
“The Ultimate Over-40 Fat Fighter!” by Selene
Yeager - Prevention Magazine
“Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health
& Fitness
WebMD Weight Loss Clinic-Feature -
http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism
