Do you want to reduce your belly fat and other body fat? If you are fed up with the way you look in the mirror and have been overeating to 'feed' your emotions, then you probably need to find a way to boost your metabolism and something that will aid your weight loss efforts.
As we age, our body metabolism starts to decline. Therefore we first need to find ways to rev up metabolism accordingly to boost weight loss.
One of the best ways of speeding up weight loss is through weight training. Research has proven that muscle tissues burn calories 7 times faster, at rest, than fat tissue does. The more muscles you have, the greater your rate of metabolism will be.
Weight-bearing exercises have the additional benefit of building stronger bones, which is especially helpful to prevent osteoporosis. Did you know that a woman, on average, will pack on 1½ lbs each year during her adult life, which is enough to be carrying an additional 50 lbs or more by the time she is 50 years old?
Hormonal changes, muscle loss and stress all play a negative role in slowing down your fat-burning engine even further. Our bodies handle these changes and stress in a much better fashion when we supplement our diets with herbs, vitamins, and minerals.
In an 8-week research study of men and women who did only cardio exercises lost 4 lbs but gained no muscle whereas those men and women who did only half amount of cardio exercises and an equal amount of strength training lost 10 lbs and added 2 lbs of muscle.
Other studies have shown that resting for shorter spells between sets when lifting weights burns extra calories and accelerates metabolism, thus speeding up weight loss. For example, take brief 10 to 20-second breaks between sets rather than 60 to 90-second breaks.
Along with your lifting exercises, it is useful to accommodate some multi muscle exercises like bench presses and squats which engages more muscles and thus burns more calories, even when you are at rest such as watching TV in the evening and even while sleeping.
Because of the perceived risk of unnatural method, more people are looking to learn how to lose weight naturally and quickly. Here are 5 tips that you may find useful.
1) It is a good idea to consult your doctor before you commence on any weight loss plan. Ask him how to lose weight naturally and quickly. He may be able to point you in the right direction. This is even more important if you have an existing health condition.
2) Always keep a food journal. Without a food journal, you might overeat without being aware of it. Having a food journal will help you ensure that everything is in order.
Fat Burning Foods for Increased Metabolism
How Can I Increase Metabolism and Burn Fat
3) Don't starve yourself. You may think starving yourself will help you. This is a myth. If you starve yourself, you may end up reducing your metabolism rate. This means your body will burn fat slower.
4) Exercise regularly. There are many exercises to lose weight quickly. Not only will they help you achieve your goal faster, it will make you healthier.
It must incorporate strength training, high intensity cardio and a sensible diet, which is followed consistently will enable one to lose pregnancy stomach fat in a matter of weeks.
The stability ball… your new best friend.
A stability ball is highly recommended for strength training and is easy to use and affordable, retailing at about $ 30 in any sporting store or shopping mall.
These range in size from 18 to 26 inches, and one should choose a ball depending on their height. Women under 5'1 are best suited with the 18-inch ball, while those over 5'8 should go for the 26-inch stability balls.
According to a study done at Sacramento State University, use of stability balls develops twice the number of muscle fibers as compared to doing normal crunches, hence is great for losing baby belly fat faster. Some popular exercises that can be done using the stability ball include the reverse crunch, which is done while lying flat on your back with your legs raised on the ball.
Lift your mid-section 3 to 6 inches off the ground, hold for a couple of seconds, lower and repeat. Increase number of repetitions and sets as you get stronger with time. Another is the rock and roll where you get on your knees with your elbows on the ball and lift your body until you are on your toe tips at an angel of 45 degrees.
Hold the position for a couple of seconds and relax, doing as many repetitions as you can with gradual increments in holding time.
Cardio exercises are essential.
To break the monotony and routine that tends to build up in cardio training, try to vary the type of exercises you do per week ad incorporate aerobics, dance, Yoga, and even martial arts if possible.
Dietary substitutions will accelerate your fat loss.
The third component is a healthy and sensible diet, which involves eating at least 500 calories less than what is required for normal body functions. A good example is a 5'4 active women weighing 140 pounds requires, 2400 calories per day to maintain her weight.
To cut down she will need to alter her diet to just 1900 calories per day for two weeks and see a significant drop in weight. This is simple and easy to do for instant replacing whole milk with skimmed milk is a 120 calories reduction.
Eating air popped popcorn instead of potato chips saves 95 calories, and replacing your fruity yogurt with plain yogurt saves you 95 calories.
By making four to five substitutions per day can help you reduce your calorie intake without impacting on your health or nutritional requirements.
Finding the time and energy to follow a training and diet program is not easy,, especially when you have a new baby in the house. However, there are simple guidelines will get you there faster.
Let's face it, most fitness enthusiasts, focused on burning fat, always say they wish they had faster metabolisms.
Imagine if you could easily turn your body from an efficient fat storage machine into an emulsifying fat burning oven.
How To Make Each Meal More Healthy And Nutritious
Best Exercises to Lose Stomach Fat
In other words, you can burn more fat, at rest, without doing one extra bit of exercise. To turn your body into a fat burning machine, and increase metabolism, all that is necessary is to follow a few simple natural metabolism boosters.
However, before we get into metabolism enhancers, it is important you fully understand what basal metabolic rate (BMR) really is. Your BMR is the number of calories your body needs at rest to maintain normal bodily functions like a beating heart, maintenance of body temperature, and basic respiration.
Your basal metabolic rate comprises about 60% of the total calories, your body requires each, and every day. Thus, the more calories your body consumes at rest, the greater possibility of burning more unwanted body fat.
Your total basal metabolic rate consists of BMR, plus the thermal effect of food digestion, plus the amount of physical activity.
As a result of the aging process, it is a simple fact that metabolism decreases by 3% to 5% each decade from the mid-thirties onward. As a matter of fact, when an individual hits age 55, he or she must take in approximately 150 fewer calories than was necessary in the twenties.
Studies have shown the female metabolism is generally 10% - 15% lower than males due to less muscle mass. Plus, please be aware, there can be genetic differences from a person metabolic rate versus another. However, listed below are some proven ways to increase your metabolism into a fat burning furnace.
Success Tips To Increase Metabolism Into A 24 Hour A Day fat burning furnace.
1. Begin strength training to increase metabolically active lean body tissue. For each extra pound of, metabolically active muscle, your body burns an extra 35-50 calories per day. So, an extra 10 pounds of muscle will yield 350-500 calories per day. This translates into 1 pound of fat loss every 7- 10 days. Now that is what I call efficient.
Don't be alarmed if you simply don't have tons of time to weight train. It takes less than 30 minutes each week to benefit from these metabolism increasing results. For more information on how to quickly add on metabolically active muscle while working out as little as 30 minutes each week.
2. Eat Three meals, and two snacks each day. Every time food is eaten, an increased metabolism is witnessed. Please be advised that this isn't a call for ingesting a huge number of calories, but a reasonable number of calories, for best results, must be broken down into 5-6 small meals.
3. Increase your exercise. Yes, you have heard this one before. Exercise, including walking, or running, increases metabolism. Stay consistent, and you will burn fat like a furnace.
4. Eat nutritious, low sugar, high fiber foods, and avoid the simple sugars. It has been proven that eating simple sugars doesn't increase metabolism. Eating high fiber, lower sugar, foods, including protein, are considered useful tips for metabolism boosting food choices. A good rule of thumb is to avoid alcohol, sugar, and fasting.
5. Get proper vitamin C, B, and drink 8-10 glasses of water each day. In order for natural metabolism enhancement to take place, your system must be functioning at 100%. This includes the correct amounts of vitamin B, C, and water.
6. Drink Green Tea Herb. It was found that green tea extract results in a significant increase in energy expenditure similar to that of caffeine. It is also noted that other properties were discovered which increase metabolism.
By closely following these 6 simple natural metabolisms boosting tips, your body will surely shift from a fat storing machine into a fat burning furnace. To increase metabolism, all you have to do is follow these 5 simple metabolism enhancing tricks.
To achieve an active daily life, one must engage different ways and means to make it so. The symptoms of a slow metabolism are the proliferation of body fats and a sluggish feeling. The symptoms are often the onset of obesity, and before obesity sets in, one must do something about it, and fast. Here, are the methods to increase metabolism:
Start the day right by breaking the fast
It is not smart to skip breakfast; in fact, eating breakfast is beneficial for weight loss. The meal is necessary to provide ample energy for the day. Skipping breakfast slows down metabolism, and, therefore, makes a person gain weight.
Do not starve
Frequent starvation can lower the body's resistance and promotes health risk. The body turns into a slow mode and thus, the person feels sluggish. Starvation can deplete stored nutrients. When the nutrients diminished, health risks thrive. Yes, anyone can lose weight by starving, but not a smart move.
Increase metabolism by drinking lots of water
According to the recent study, drinking water 45 minutes before eating and 1 hour after a meal can help proper digestion of food. Water is vital for increasing metabolism by acting as a catalyst for most of the metabolic processes of the body.
Green tea extracts supplement
Green tea has well established medicinal properties that accelerate proper metabolic rates. The extracts have powerful compounds, which enable the body, to fight health risks, and rich in antioxidants that defy aging, and cancer.
Take vitamin B complex
Vitamin B complex can help increase metabolism. The vitamins are responsible for providing ample energy, and the vital nutrients are essential in metabolizing food, and alcohol.
Exercise is vital
Experts agree that high metabolic rate happens after an exercise. The exercises burn calories and, in the processes, boost the energy production by metabolism.
Ample sleep for energy
There are numerous health benefits from ample sleep. Sleeping stimulates the body's mechanisms to restore and repair tissues, and muscles. Sleeping also helps curb appetite.
Essential fiber
There are two types of fiber; soluble and insoluble, both are a must in diets. Soluble fibers regulate blood glucose and absorb toxins. Insoluble fibers take a long time to digest, and this can only mean it will require more energy to digest it. Fibers also make a person eat less and feel full.
Increase metabolism to increase metabolism
The Eastern belief that spices can aid in providing more energy is now gaining worldwide acceptance. The thermogenic properties of the spices fire up the glands that produce energy. Spices are remarkably suitable for nutrient absorption as well as digestion.
African mango seed extracts
African Mango Plus is a combination of potent ingredients to boost metabolic parameters and immune system. Each pill contains the right amount of each ingredient to combat obesity and other health hazard. Clinical test showed definite results such as a giant decrease in body fats. The product is clinically tested safe, and a natural way to increase metabolism.
1. Exercise:
Exercise is one of the best ways to increase metabolism, but unfortunately, many people don't know what type of exercises they need to do. So, the first thing we're going to look at is the different types of exercises that you have to blend into a workout routine to have any chance of increasing your metabolism.
Aerobic exercises: These aim at increasing the intensity of the exercise. For example; if you are walking, you will have to walk fast or uphill rather than on a flat plane. It's all about increasing the pace and intensity to burn the extra calories, increase your heart rate and increase the body's metabolism.
Flexibility exercises: These exercises, as the name suggests, aim at stretching the muscles and making the joints more flexible.
Isometric exercises: These exercises include weight training and resistance training exercises which help to tone the muscles and give you the perfect body…
… Which leads us on to our next powerful way to increase metabolism?
2. Build Muscle:
Now the first thing to remember here is that it's NOT about bulking out, it's about increasing your metabolism by having more lean muscle on your body. Having more lean muscle on your body will increase your metabolism and naturally burn more calories.
This is because your body uses more energy (calories) to keep the muscle fibers toned; having more lean muscle will simply burn more fat, even while you sit around watching TV.
3. Eat Breakfast:
A mistake many people make is skipping breakfast in the morning. Your metabolism slows when you are sleeping and doesn't get going the next day until you have something to eat. So eating a healthy breakfast in the morning is like kick-starting your metabolism, you will naturally burn more calories through the day just by eating breakfast. Furthermore, by eating breakfast, you will be less likely to snack during the day.
4. Don't diet:
Suddenly decreasing the number of calories your body needs through low calorie dieting can have the reverse effect on our metabolism. When we ingest fewer calories than our body requires the body will naturally become very miserly with using energy and your metabolism will slow down, and instead, concentrate on the more important function of keeping you alive.
Your body doesn't know what dieting is and why you have suddenly decreased the amount of food it requires, so naturally, it will store energy, (calories) and that energy usually turns to fat. That's why most, if not all diets, fail in the end. Consuming the correct daily number of calories your body needs will ensure your metabolism functions as it should.
5. Sleep More:
People who don't get enough sleep can actually slow down their metabolism. This is because they don't have the energy to do everyday things they normally would if they'd had a good nights sleep, including digesting food. So getting the recommended amount of sleep, 7-8 hours a night will help with increasing your metabolism. You will feel less tiered during the day and have more energy to exercise which is vital for your metabolism.
Related articles
Aerobic exercise boost your metabolism
How to increase metabolism for weight loss
Best time to exercise to boost metabolism
Foods that increase metabolism and burn fat
0 Comments