If you have attempted weight loses or the maintenance of your ideal weight, you are familiar with the word metabolism. According to Medicine Net.com, metabolism refers specifically to the breakdown of food and its transformation into energy. Put another way, an efficient metabolism helps you control your weight. Although genetics have a role to play with our metabolism, you can boost your metabolism by incorporating some lifestyle changes you can make.
Water is a natural appetite suppressant that relieves bloating – flushing out the sodium and toxins lingering in your body. Drinking the right amount of water helps to keep you from mistaking hunger for thirst. Begin the day with a glass of water shortly after rising from bed. Continue to drink water throughout the day. The proper amount depends on factors such as weather and your activity level, but a good rule is eight 8-ounce glasses of water. You may also check your urine color. The color of lemon aid or lighter is good. A darker yellow and beyond should have you reaching for water.
Begin your day without breakfast and your body may prepare for what it perceives as looming starvation, slowing down your metabolism to conserve energy. Do not skip breakfast under any circumstance. Smart breakfast choices include whole grain cereal with skim milk or sugar-free yogurt with fruit.
Eat Small and Often
According to an article on Web MD, a website dedicated to health and wellness, eating more often, helps you lose weight. Small, frequent, meals helps your metabolism run in high gear – meaning more calories burned. Eating five or six smaller meals throughout the day, at three-hour intervals if possible, is a great weight loss or maintenance strategy. When your body goes without nourishment for long periods of time, your metabolism slows to survival mode.
Consuming sources of healthy fats is another effective metabolism booster. Healthy fats come from nuts, fish, olive oil, and flax oil. Replacing processed carbohydrates with unsalted almonds is another great source of healthy fat.
You do want calculate what ideal caloric intake, based on your unique physical and lifestyle variables, and reduce your caloric intake if it is currently too high. Reducing your daily caloric intake too quickly will slow down your metabolism as your body adjusts to prevent starvation. Slowly reduce your daily caloric intake, giving your body time to adjust. Do not go too far. Consult your physician or a dietician for guidance on what your proper calorie count should be.
Samantha Heller, a contributor to Health Magazine, says strength training is a great way to fight the impact aging has on your metabolism. After completing a moderate to high intensity program of strength training, your metabolism will continue to work at a higher rate. How much depends on age, gender, and genetics, but it can reach 25 percent higher for as long as 15 additional hours after your workout has ended.
Aerobic exercise will increase your metabolism following a moderate to high intensity workout. As with strength training, the increased intensity is what does the metabolism wonders. After an intense workout, the metabolism will continue to burn calories long after you have left the gym. Push yourself, but be sure to consult with your physician first.
Chemical compounds found in spicy foods will get the metabolism moving. Although the results may be small, this perfect, healthy additive is easy to add to your daily routine. Adding spices throughout the day in foods you enjoy can increase your metabolic rate up to 23 percent for half hour increments. An example would be red pepper flakes, perhaps added to your next pasta dish.
Your body uses twice the amount of calories digesting protein, as is does carbohydrates or fat. Replacing processed carbohydrates or bad fats with protein while maintaining a balanced diet is great for speeding up your metabolism. Consider nuts, eggs, low-fat dairy, and chicken as welcome sources of protein.