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How To Increase Your Metabolism Permanently – 11 Steps
People have to eat in order to survive but at times some eating habits make people gain a lot of weight which is not a good thing when it comes to health. However, in case you are trying to lose weight, increasing on your metabolism rate can enable you lose more weight without cutting alot of calories. There are many ways of increasing on the metabolism levels but it is very hard to separate fact from fiction and this is why i wrote this article for you so that you can get to know about a few research-based suggestions that may actually be of great help to your health. Below are some of the steps and things to consider when it comes to increasing the metabolism rate.
- Understand the meaning of metabolism: in simple terms, metabolism is actually the rate at which the body burns calories. In fact, very few people experience a fast metabolism process and this is due to a number of reasons. However, a faster metabolism rate will enable one to lose more weight than some other person with the same diet, activity level and even weight. It’s for this reason that you should always look for ways that can increase your metabolism rate if you really want to reduce on your weight.
- Define what is influencing your metabolism: there are factors that you may control and change while there other factors that you cannot and some of them include:
- Age: the metabolic rate tends to decrease by 5-percent every ten years after the age of 40 and this partly because of decreased muscle tissues.
- Gender: males usually burn calories quicker than females and this is because they have more muscle tissue.
- Body weight: the different tissues of your body usually contribute amounts to resting metabolism. This is because muscles contribute more than fat per unit volume.
- Heredity: you should know that one can inherit metabolic rates for his or her previous generations.
- The body size: it is has been proven that the metabolic rate increases as your weight, height and surface area increases but due to a number of reasons. This means that fat, tall people experience a high metabolism rate than thin and short people like children.
- The body composition: it is very clear that fat tissue has a lower metabolic rate or activity than muscle tissue. In fact, as your lean muscle mass increases, also the metabolic rate goes on increasing.
- Body temperature and climate: the body metabolism rate of people living in tropical climates is about 5% to 20% higher than that of people living in more temperature areas because it actually takes energy to your body cool. Exercises performed under hot weather also impose an additional metabolic load. Likewise, the body fat content and your clothing also determine the magnitude of increase in energy metabolism especially in cold environments. This is because it takes energy to keep the body warm incase you are working or exercising in very cold weather.
- Estimating the resting metabolism rate(RMR): resting metabolism rate is often referred to as basal metabolic rate although these 2 terms are slightly different. However, estimating the metabolism rate with any of these 2 terms is sufficient just for the purpose of losing weight. Theequations below show that if you weigh more, then your RMR will be higher. but to get these results, calculate the RMR by using the Mifflin-St Jeor equation because its more reliable than other equations.
RMR = W (weight in Kgs) + S (height in centimeters) + A (age in years) + G (gender=1 for male and 0 for female)-161.
- Adjust the diet accordingly: the RMR will let you know how many calories are needed to maintain your body at rest. This means that your daily consumption to maintain the body-weight should be: RMR X 1.15. If you want to lose weight safely, don’t exceed the maintenance intake or have calorie intake lower than the calculated RMR. these can be done through counting calories by recording what you eat and looking for or knowing how many calories each food item contains either on the packaging’s or in tables provided online or diet-books.
- Try eating small, frequent meals: extending the time between meals actually makes the body to go into starvation-mode and this decreases the metabolism as means of conserving energy and prevent starvation. In fact, some people are able to lose weight through fasting but most people usually eat less through taking small, frequent meals. Likewise, taking 4 to 6 meals per day plus eating healthy snacks also increases your metabolism rate.
- Boost your metabolism temporarily by doing aerobic exercises: there are several activities that are capable of burning different quantities of calories but the most important thing is to try raising the heart rate by sustaining the activity for about thirty minutes because this greatly helps in increasing the metabolism rate.
- Go for weight training inorder to boost metabolism in the long run: this is mainly because muscle burns more calories than fat does and that is why the more muscle you build, the higher the resting metabolic rate will be. This implies that every muscle cell that you build acts like a little factory that constantly burns calories for you even when sleeping and the rate increases while exercising. Weight training is the only way of increasing on your resting metabolic rate because it actually accounts for about 60% to 70% of the calories burnt daily.
- Recalculate the RMR when necessary: the metabolism rate will slow down as you lose weight. In fact, the more weight the body is carrying, the more calories it has to burn inorder to sustain itself even when resting. When one begins to restrict his/her calorie intake, they will lose weight relatively and easily because the body high caloric needs will not be met. But after shedding weight, the body will have less mass to carry and this means that it needs fewer calories. However, if you wish to continue losing weight, then you will have to restrict the caloric in-take even further so as to maintain the difference between what the body needs and what you are providing it.