A persons metabolic rate is basically the level at which their body turns the food they eat and the liquids they drink into energy. Though you might fear that you have a low metabolism, there are actually many ways in which you can naturally boost your metabolism that will be effective in helping you to lose weight.
The following will provide a detailed look at what these are, as well as the role of metabolism in burning calories.
While it’s easy to blame weight gain on a low metabolism, this isn’t necessarily the case, as metabolism doesn’t have much of an effect on how much weight a person gains. That being said, a high metabolism can aid drastically in providing you with the ability to lose weight and do so quickly.
Metabolism is a process within your body that converts what you drink and eat into energy. When this occurs, the calories within these substances combine with oxygen in order to release the energy that is needed for your body to function properly. Even when you’re sleeping, your body still needs energy to be processed in order to power such functions as the circulation of your blood and breathing.
There are a few things that factor into how high or otherwise a persons metabolism is, which includes age, body size and sex.
As a person ages, muscle mass lessens and fat takes up more of their weight, which can make losing weight more difficult, no matter what your metabolic rate is. In general, men have less body fat in comparison to muscle mass than women do, which makes it easier for men to burn calories, but there isn’t much of a difference in this regard.
As for body size, people with larger bodies and more muscle mass can burn calories and lose weight more rapidly. Your metabolism directly leads to close to 70 percent of all calories that you burn in a single day. As such, increasing your metabolism should do wonders in making it easier to burn calories and lose weight.
To better understand what you specifically need to do in order to increase your metabolic rate, it’s important to note that there are three different body types that factor into how easily you can lose weight.
Once you have identified which your body type is, you will then be able to adjust how much you work out and the nutrients you consume in order to maximize the rate at which you burn calories.
The three main body types are Ectomorph, Mesomorph and Endomorph. These three body types are found in both men and women. Oftentimes, a person’s body will be a mixture of these three body types. Ectomorphs are the skinniest body type and have a small frame with lean muscle.
Those with this body type have a fast metabolism, which is why it’s difficult for Ectomorphs to gain wait. Once weight has been gained, the fast metabolism makes it relatively easy to lose that weight.
In regards to Mesomorphs, their body structure is medium sized and is typically referred to as an athletic build. People with this body type will find it easy to gain muscle, though with a large amount of lower body fat as well.
Mesomorphs gain weight more readily and have a slower metabolism than Ectomorphs, making it somewhat more difficult to lose weight. As such, it’s more important to Mesomorphs to boost their metabolism than it is for Ectomorphs, particularly among those that are looking to lose weight.
The last body type is known as Endomorph and is the largest body type. Endomorphs have a larger bone structure in general and have more fat than the other two body types. Endomorphs gain weight rather easily, making it much more difficult to lose that weight.
Due to the ease at which an Endomorph gains weight, building up a fast metabolism is essential for weight loss among those with a Mesomorph body type.
No matter your body type, there are a large number of ways that you can naturally increase your metabolism and start losing excess weight in no time. Not only will this boost in metabolism help with weight loss, it will also provide you with a heightened level of energy during the day and allow you to sleep much more peacefully.
The first thing you need to do is to make sure that you eat the right amount of calories every day. While you likely know that it’s important to lower your caloric intake when trying to lose weight, it’s equally important to eat enough calories for basic functions.
For most women, this is around 1,200 calories. When eating less than this per day, your metabolism doesn’t work as intended and won’t help you burn calories. By eating enough, your body will be able to create energy as intended.
Drinking a small amount of coffee or tea every day is also great at naturally increasing your metabolism. Both of these drinks contain caffeine, which is a stimulant to your central nervous system.
Studies have shown that one cup of coffee can boost metabolism by around 6 to 8 percent, while a cup of tea raises metabolism by around 12 percent, which can be hugely beneficial to weight loss. Increasing your intake of fiber is also essential if you want to boost your metabolism.
In fact, it’s believed that eating fiber can increase your ability to burn fat by around 30 percent. Strive to eat 25 grams per day. You should also consider building muscle, which is best done by lifting 3-10 pound weights to start with and building upwards as you go on.
People that have larger amounts of muscle mass in comparison to fat oftentimes have a much higher metabolism as well. For instance, a single pound of fat only burns around two calories per day, while a single pound of muscle burns upwards of six. Though this might seem like a small amount, it adds up over time.
Always make sure to eat breakfast in the morning. Eating early in the day kicks your metabolism into gear, allowing your energy to be high for practically the entire day. Women that don’t eat breakfast on a regular basis are nearly five times more likely to be substantially overweight.
Even a small yogurt will achieve this. One of the easiest ways to build your metabolism is to work out every day. Doing so will boost your metabolism for at least a few hours after the conclusion of the work out. This may be all you need to start losing weight more consistently.
Water is also one of the largest essentials for when you’re attempting to lose weight. The more water you drink, the easier it is for your calories to be processed. Research shows that if you drink a large amount of water every day, around 6-8 servings, you will lose more calories than people that drink 2-4 servings per day.
Increasing your metabolism is the easiest way to lose weight. The way this works is simple. The higher your metabolism, the more calories you burn. Burning calories will help in weight loss. Even with a high metabolism, the amount of calories you burn will mean nothing if you eat too many in the first place.
As such, it’s important that you never overeat. Doing so will make the process of losing weight much less frustrating. By following the tips mentioned previously, you will have a much easier time of losing weight. As you lose more calories the higher your metabolism is, your body fat will also start to decrease over time.