When we are trying to have fat loss, it will be natural for us to ask how can we increase the metabolism? This is because you will burn fat faster if you can increase the metabolic rate. Here are some solid tips for you to do it so that you can lose weight as quickly as you can.
Build Muscle Mass
Your metabolism will be a lot faster if you can build lean muscles. There are people who think that they can burn fat easily when they perform cardio exercises. However, the truth is that cardio exercises can hardly help you to build lean muscles.
As a result, cardio exercises alone will not be effective enough if you want to have fat loss. You need to combine it with resistance training so that you can build lean muscles. And a complete exercising plan will help you to burn fat faster.
Take Good Fats
You may think fat is something bad when you are trying to have fat loss. Yet, it is not totally true. You should consume some good fats. You will need to have the correct foods so that you can get fats that are good for your health. For example, you should have salmon to take good fats. Good fat can increase your body energy. Your metabolism can be more effective since you have the energy.
Fat Binder Pills
You should also take fat binder pills. The pills will not help you to burn fats. However, they will help you to reduce the absorption of fat. This means that you will take a lot less fat from the foods. And as a result, your body can burn the fats stored on your body a lot easier. You must search for the best fat binder so that you can really lose fats.
A pound of muscle burns 30-50 calories per day at rest, while a pound of fat burns only about 3 calories per day. On average, people at rest burn about 12 calories per pound of body weight per day. People with more fat burn less and people with more muscle burn more; therefore, to boost metabolism, increase muscle mass and decrease fat.
How do you go about doing this?
To decrease the amount of fat in the body, you need to take in sugars more efficiently. The body gets all of its energy from sugars (saccharides). Disaccharides are not all created equal. Some are very complex molecules that are broken down slowly by the body, giving sustained energy. Some are simple molecules broken down quickly. Fat results from sugars going unused.
When you eat a candy bar, it gives you a quick burst of energy, not all of which you use. The excess is deposited directly as fat. You could eat the same number of calories and, ultimately, sugars in a bowl of oatmeal but not gain fat. Why? Because the disaccharides in complex carbohydrates like whole grains are broken down more slowly by the body and the sugars burned more slowly.
Fat Burning Foods That Speed Metabolism
Everyone knows that proteins (polypeptides) help build muscle, but like sugars, proteins are not all created equal. Proteins are chains of amino acids. The body manufactures and distributes them as needed. The protein you get from meat is complete in itself -- the body does nothing to assemble it.
You can get the same proteins by eating combinations of vegetable matter, especially beans and rice or beans and corn. In this case, the body will take the amino acids and construct exactly the proteins it needs, rather than making do with the “out-of-the-box” protein provided by meat. Don't get me wrong: A little meat is good. Too much meat is not good.
Another advantage of getting proteins from vegetable matter instead of meat is that vegetable matter contains fiber. You have seen the cereal ads. Soluble fiber is good for your heart. It lowers cholesterol by clinging to it and pulling out of the body, much like a sponge.
What does this have to do with boosting metabolism? Everything. When your circulatory system functions at peak, every cell in your body gets more blood and all the good things blood delivers: protein, vitamins, minerals, and oxygen. You will build muscle and burn fat more easily if the cells in your muscles are well supplied with the good things they get from blood.
In sum, nutritionally, it is basic: Eat less (or no) simple sugars, more complex carbohydrates, less meat, and more vegetable protein. This is not enough, though, to boost your metabolism. You will also need to exercise. The type of exercise that causes the body to burn more calories while at rest is anaerobic exercise, not aerobic exercise.
This is not to imply that you should not do cardio -- a strong heart and lungs are critical to this whole process -- but to enhance your metabolism, you need lifting exercises, pushing your muscles and forcing them to grow.
Remember that muscle burns far more calories than fat. Look at it this way: If you lose one pound of fat and gain one pound of muscle, you will burn an extra 20 calories or so every night as you sleep. You will burn an extra 47 calories every day even while at rest.
Fad diet types are not the answer… they typically provide very miserable results. Do you really want to stop eating what you like or always be hungry because you can't eat enough calories? That's no way to go through life.
Lately, everyone seems to be talking about reducing carbs as a way to burn fat fast (also known as a high-protein diet plan). This method requires you to drastically restrict or even eliminate carbohydrates from your diet.
Carbs are one of the major food groups required for optimal health. Without them, you will become tired all the time and develop vitamin and mineral deficiencies. Not only that, but you'll be missing out on a lot of good food!
What about drastically reducing calories? Starving yourself will result in some initial weight loss, but then your metabolism goes into survival mode and slows way down. To lose weight rapidly, you want a fast burning metabolism, not a slow, sluggish one.
Always tired, health problems, hunger pangs… now you see why fad diet types won't work. What are your choices then?
How about a way of eating that is healthy, allows you to eat plenty of good tasting food, and where you'll still burn calories like crazy? Sounds too good to be true? Maybe not. This may be hard to believe, but set aside your disbelief for just a moment.
Most people get overweight by eating the wrong foods at the wrong time. The good news is you can burn fat and keep it off by eating foods that increase metabolism at the right times during the day.
Food is not the enemy… it's all about the types of calories you eat and when. And remember it's not about cutting back on calories either. That only slows down your metabolism.
Burn Belly Fat Fast - The Single Most Effective Diet
You have to eat a variety of different calories at different times throughout the day. Your body's nutritional requirements fluctuate throughout the day. If you're not eating the right “type,” you won't burn those calories, and they will be stored as fat.
This concept is called “calorie shifting.” Essentially, you're never allowing your metabolism to adjust to any set way of eating.
If you eat predictably, your body will quickly adapt. Typical dieting fails because it creates an endless cycle of constant adaptation, you can't win. If you've ever tried different types of diets, you know what I mean. The weight comes off at first, then progress slows down, and eventually, you gain it back.
Can you see why calorie shifting makes so much sense? By focusing on the foods that increase metabolism and eating them in certain patterns, you will lose weight rapidly and keep it off. There is no unreasonable demands to totally restrict entire food groups or starve yourself. This is an eating approach that can be a part of your lifestyle forever.
Any weight loss you get through fad diets is usually very short-lived. That's because these types of diets require you to eat in very strange and unrealistic ways.
For instance, eating low carbs is very popular now. Proponents of this way of eating say carbs are the enemy and must be greatly trimmed back from your daily diet.
Let's look at cutting way back on calories. Severely restricting calories or skipping meals only results in your metabolism slowing way down.
Nutritional deficiencies, lack of energy, always hungry… this is what most diets offer. What else can you do?
Yes, there is a solution. Learning the ways to increase metabolism is the answer…
There is a way to burn fat that will work long term, is healthy, and allows you to eat foods you enjoy without starving yourself. You may think this sounds like another fad diet gimmick… it's not.
Most people aren't aware that eating particular types of foods will make you gain weight if they are eaten at the wrong times during the day. However, eating those same foods at a better time will have the opposite effect… you'll burn the calories you eat.
It's not the types of food that are the issue, it's about choosing to eat them in the correct patterns. And remember it's not about cutting back on calories either. That only slows down your metabolism.
This approach requires you to eat a wide variety of foods at varied times every day. The body needs particular types of calories and varied times during the day. Once you are aware of the proper patterns, you can easily keep your metabolism burning strong.
Eating in patterns like this is called calorie shifting. By eating in irregular patterns, you keep your metabolism “guessing” and it tries to keep up my burning calories faster. .
If you eat predictably, your metabolism will quickly adapt. Sure, you'll probably see a few pounds drop in the beginning, but that ends as soon as your metabolism “learns” how to adjust.
Calorie shifting appears to be the only practical alternative to fad diets, and is perhaps one of the few reasonable ways to increase metabolism. You can actually eat in a way that is enjoyable and still lose weight. Try it and see for yourself… you'll be pleasantly surprised!
5 Foods that Increase Metabolism
Nuts—Almonds and Walnuts
Have you ever heard of the “good fats”? These fats are vital for the health of your skin and brain functions. Good fats are found in almonds and walnuts. The fats in almonds will also boost your metabolic rate. You can eat them as a healthy snack or add them to a salad. Don't eat too many as they are a bit high in calories. Everything in moderation!
Poultry - Turkey and Chicken
Turkey and chicken are great foods that increase metabolism. You probably have heard that high-protein diets can be a way to lose weight quickly. The healthy way to this approach of weight loss is to have lean protein with every meal.
When you eat more lean protein than carbohydrates, your metabolism will go up. Plus, eating lean protein will help build muscle if you are working out. The more muscle you have, the higher your metabolic rate will be.
Peppers - Jalapeno and Cayenne
Do you like spicy food? Well, then load up on jalapeno and cayenne peppers! Both of these hot foods will help boost your metabolism. These are so effective at helping to burn off fat that there are complete diet programs that are based on using these two peppers.
Lemon Juice in Your Drinking Water
If you are trying to lose weight, you should already be drinking 8 glasses of water a day. It helps to flush out toxins and keeps your colin clean, making it easier to lose weight. For every second glass of water you drink, add a teaspoon of lemon juice. This is a simple way to rev-up that metabolism! Be sure the lemon juice you buy is pure and has no sugar or other additives.
Egg Whites
Breakfast is the most important meal regarding your metabolism. Skip breakfast and your metabolic rate will absolutely tank. Try eating egg whites for breakfast. It's a great way to add more lean protein to your diet.
To maintain a high metabolism, you should be eating a healthy snack between each meal. This keeps your metabolic rate high. So, don't every go more than 2 hours without eating. And make sure it's a healthy snack like berries, nuts, or fruit.
Spicy Foods
Add a bit of kick to your meal, by adding a hint of spice to your food. Spicy foods like Jalapeno, Chili Peppers, and Cayenne can boost your metabolism by 25%. These spices do not only boost your metabolism, but it also has high satiety which will keep you full a lot longer. Try spicing up your dish at least once a day and see results.
Protein-Rich Foods
Turkey, Lean Beef, eggs, tofu, fish, low-fat dairy products and beans are just some of the healthy foods that are rich in protein which will help increase your metabolism to the next level.
Apples and Pears
Both fruits have high fiber content, which will burn a lot of calorie in your body. Both fruits will speed up your metabolism and, at the same time, will keep you full during the day.
Yogurt
If you may not know, this food is really essential to those who want to lose weight fast. Yogurt contains a lot of fiber which will burn a lot of calories to break it down, and it also has probiotics which will regulate your digestive system.
How to gain diet chart for weight loss
Spinach
Every time Popeye would like to grow some muscles, he eats spinach. Apparently, Spinach indeed can help you achieve a lean and fit body. Spinach helps you with your metabolism while it gives you nutrients like potassium, magnesium, vitamin C and iron to keep you fit and strong all the time.
Cinnamon
Cinnamon is one of the spices that can help you a lot with your metabolism. A small hint of cinnamon to your coffee, soup, or salad will not only metabolize your blood sugar, but lowers your cholesterol level too. Aside from Cinnamon, black pepper, and mustard seeds are some of the spices that works incredible with boosting your metabolism.
Water
Regardless of what you aim to do with your body, drinking enough amount of water is a must. Your muscles naturally burns calorie even if you are doing nothing. Upon drinking more water, you increase your muscle's ability to burn fats. Water is your body's fuel, and refilling it frequently will keep you active all day.
Green Tea
Aside from detoxifying your body, it can also speed up your metabolism big time. The green tea extracts and the slight amount of caffeine works best in increasing your metabolism and cleansing put toxins caused by free radicals from your body.
Fortified Soy Milk
After a quick jog, it's customary to drink a good amount of unsweetened soy milk. It is not only a tasty drink, but it is also filled with high amounts of calcium, which is a great metabolism booster.
Boosting your metabolism is not just about losing weight. Your metabolism sorts and distributes nutrients to your body, therefore speeding it up can keep the rest of your body active and free from diseases. Your body is like a machine and your metabolism is one of the most important engines in your body.
So start dropping out all processed, high calorie foods and replace them with these metabolism boosters and immediately see the difference in just 7 days.
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