The release of energy in this state is sufficient only for the functioning of our vital organs. However, BMR decreases with age and with the loss of lean body mass, so increasing muscle mass increases BMR.

Metabolism boosters include everything that we eat and do to increase our metabolism. Metabolism diet and exercise both are metabolism boosters. On the one side, the thermal effect of food or TEF, increment the energy expenditure above resting metabolic rate. 

For example, dietary fat is effortless to process and has very little heroic effect, while protein is hard to process and has a much larger thermal effect. Food like raw celery and grapefruit have a greater the caloric content and are metabolism boosters, due to the high fiber matrix so require that they take more energy to digest than usable energy received from the food. 

Protein increases your metabolism; carbohydrates control it and fat depending on the type of fat (like carbohydrates), amount and timing of ingestion can increase it as well (i.e., omega 3). A balance metabolism diet is always important. We have to ingest 30-35% of our daily caloric intake from fat. 

Fat keeps our skin, hair, brain function. Another well-known foods that work as metabolism boosters are: cayenne pepper, ginger, and cinnamon. B Vitamins, especially B-12, will help fuel your energy levels.

Another metabolism booster is the exercise. Aerobic and anaerobic exercise, such as weight lifting exercise, build additional muscle mass (Fat-Free Mass). Additional Fat-Free Mass works as a metabolism booster and will lead to a higher resting metabolic rate.

However, why there are people that work so hard in the gym and nothing happen? What are the appropriate Metabolism Boosters for me? Is there a Metabolism Booster that could help me? How to design a metabolism diet that could help me?

Each person's metabolism is different due to his or her unique physical makeup and physical behavior. For some, this makes weight management a very difficult undertaking, requiring sophisticated expertise.

 There are several metabolism boosters, but to speed up the process there is a need of a program that could help the natural human processes to increase metabolism.

I have suffered from slow metabolism. I've been there and let me tell you, it's not fun being dieting, losing a few pounds and then gaining them back almost overnight.

For some it is easy to lose a few pounds and for others it can be close to impossible. Some people have different body types, thyroid hormone variations, and different level of stomach enzymes and muscle mass. 

Everyone's body works differently. If you have a difficult time getting rid of weight, then the solution is to work a little harder with your diet.

Recently, I tried the Rapid Action Metabolism (RAM) program, from Bill and Jim Germanakos, winners of the winners of the Biggest Loser, Season 4. They compile a program with metabolism boosters [out] and metabolism diet. The program is one of the most innovative and most popular programs out there and as a result receives the most amount of exposure.

 The program is a rapid metabolism booster, and you will not learn just eating certain foods that increase metabolism but when, how often, how much you eat and how you could change your lifestyle.

 It is helpful to understand that the rate of metabolism can vary from person to person depending also on nutrition, lifestyle and the physical activities you get involved with, the structure of the body, as well as the amount of fat you have in the body compared to your muscles. 

With this, we can at least find natural metabolism boosters focused on these factors except of course the genetic factor, as we do not have any control on it.

Here are some natural metabolism boosters that you might want to keep in mind and give attention to every day.

— Exercise and increase your physical activities. If you are having problems with being overweight or obese, the most common advice and solution you can get is to increase your physical activity and have a regular exercise. 

This is because exercising regularly is one of the very effective natural metabolism boosters. A simple brisk walking or jogging 30 minutes every morning can be an excellent start.

— Do strength training. If you want to increase your metabolism and build muscles at the same time, hitting the gym can be an excellent option. Muscles burn energy even if you are at rest, so if you would like to maximize your capacity to burn calories, strength training can be a good option.

— Don't skip breakfast. If you think you are losing weight and fat by not eating anything in the morning, you may want to think again. If you skip that morning meal, your body will start conserving energy and your metabolism will slow down as your body's automatic response to possible starvation. 

So if you want to boost that metabolism, eat a healthy breakfast, though you do not have to eat much. Make sure also that you have something healthy to start your day with.

— Slow down and do not overeat. If you eat fast, there is a tendency that you miss your body's signal that you are already full, thus leading you to overeat. The same way that skipping breakfast can slow down your metabolism, overeating can also slow down your metabolism. So pay attention to your eating habits.

— Don't forget to hydrate always. This will not only cleanse your body, it will also help make it function well.

If you want to lose weight and stay in shape naturally and permanently, these natural metabolism boosters would make a good start. Do not be tempted by those offering almost-instant solutions. Aside from their temporary result, maintaining your weight may also be difficult with these solutions.

Weight loss or weight gain should be seen as a basic formula. Calories consumed minus calories burned equals weight loss or weight gain. 3500 calories equal a pound. In other words, over any period of time, if you consume 3500 calories less than you burn, you will have lost a pound. Of course, this doesn't account for water weight.

Most people approach dieting and weight loss simply by attempting to decrease the number of calories consumed and increase the number of calories burned. 

This is a fundamentally sound approach. However, this approach to weight loss often neglects a very basic component to this formula. 

Our bodies are burning calories all the time, even when we sleep. A higher metabolic rate will mean that, at rest, we burn more calories. Most diets neglect the fact that our metabolism can be increased, making weight loss possible with less effort. There are a variety of ways this can be done.

The more muscle mass our bodies have, the more calories it will burn. That is why, when our body fears that it is being starved, it begins to consume muscle instead of fat. By decreasing the amount of muscle it has, fewer calories will be required. 

 Everyone thinks of aerobic exercise when thinking weight loss, but few of us think lifting weights. One thing to keep in mind is that muscle weighs more than fat. When you set out to build muscle mass, except that your weight will go up before it will go down.

 Also remember, it is not purely the number of pounds that you are attempting to lose, it is the number of pounds of fat. In other words, a 140 pound (ca. 64 kg) woman with 10% body fat is much healthier than a 135 pound (ca. 61 kg) woman with 20% body fat.

Another basic way to increase metabolism is to eat. This may sound counter-intuitive for someone interested in weight loss and dieting. Our bodies are designed to stay alive. When we stop eating, the body senses that there is a problem.

 It thinks it's starving. To compensate, metabolism is slowed. Eating small, healthy meals 5 to 6 times per day lets the body know that food is plentiful, and its metabolic rate will increase.

First, use regular strength training. The fact is that it boosts metabolism up to ten percent after a training session. And a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning. Strength training must be a part of your fat-blasting workout routine.

 You do not have to have an at-home gym. You can use your body weight to create ample strength training exercises. To do a body weight circuit, choose three lower body exercises and three upper body exercises. 

Alternate between a lower and upper body exercise without rest until you have completed all six exercises. Then rest a minute. Repeat two to three more times until you are done. It will take about twenty minutes.

Second, eat breakfast. Breakfast boosts metabolism because it breaks the overnight fast. Research shows eating breakfast has been associated with successful weight loss. So make it a habit to consume some protein, fiber, and fruit at this time. This will keep your appetite in check until your next meal.

Third, drink Green Tea. Many make claims that it can burn as much as eighty calories per day. The jury is out on that, but I feel if you replace the high calorie Frappuccino, or the iced mocha latte, with unsweetened Green Tea, you will be a lot better off. Coffee is okay in moderate doses, but drink Green Tea for health. It will help to contribute to your fat loss program by being a replacement for other poorer choices you could make.

Fourth, eat five to six small meals per day. The main key to increasing metabolism is to stabilize the blood sugar all through the day. This is done by eating every three to four hours throughout the day from within an hour of getting up and within an hour of going to bed.

 Meal composition should consist of approximately 350 – 500 calories, depending on the person. Each meal should consist of 30% lean protein, 20% healthy fats, and 50% healthy carbohydrates. This is a starting ratio that should be modified for best results as one continues on their quest for improved fat loss. I will write more articles on this subject as it is the key to starting a fat loss program!

Fifth, switch from long, slow cardio programs, to interval training. Interval training causes a greater increase in post-exercise metabolism than regular cardio. Research conducted by Dr. Angelo Tremblay at Laval University in Quebec has shown that high-intensity interval training is more effective for fat loss than continuous low-intensity aerobic training. 

The idea is to not pay so much attention to how many calories are burned in any individual workout. What you should be most interested in is what happens after the workout. Perform a twenty to thirty-minute workout with five to six intervals of higher cardio demand (85% of maximum heart rate) and five to six intervals of lower demand (70% of maximum heart rate). 

Research shows an increased use of fat after interval training, as well as more total fat loss when intervals are used. So, work harder, exercise shorter, and you will burst through your fat loss plateaus.

 There is no need to overuse aerobic exercise. You will be more likely to be faithful to a twenty to thirty-minute cardio workout than you would sixty minutes of a slow, boring workout.

Hard work and proper nutrition burn more calories and help you lose fat. On the other hand, magic pills and potions just do not work. Add strength training, intervals, mini-meals, and breakfast to your weight loss plan, and you will burn body fat faster thanks to your increased metabolism.

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