Have you ever wondered how do some people eat a lot and still never gain a pound? Well, the actual reason behind it is because of “Metabolism Rate”. If the person has higher metabolism rate, he/she can eat everything without gaining weight. While others, who have low metabolism rate, eat less and still they gain weight fast.
“Metabolism is the process where the food we consume is broken down to release energy.”
Your metabolic rate defines how much energy your body needs to carry out basic functions like breathing, eating, sleeping, digesting food and other.
If your Basal Metabolism Rate is high, you burn more calories even when you’re resting. The metabolism rate is determined by multiple things like genetics, age, gender, thyroid problems and hormone levels. Women have slower metabolism than men because women naturally have more fat than the men.
List of Reasons for Slow Metabolism
- Crash dieting
- Irregular eating habits
- Eating too much fat
- Lack of exercise
- Low muscle mass
- Too much alcohol
- Stress and lack of sleep
How to Speed Up Slow Metabolism
Well, speeding up the metabolism rate is the holy grail of weight watchers. It’s natural, healthy and quick way to lose fat and here’s how you can do it.
If You’re Just Doing Cardio then It’s Time To Start Strength Training
As I mentioned earlier, Metabolism is much higher in people who have more muscles in their body. That means the more muscle you build up, the more calories it will burn. Every pound of muscle consumes 6 calories per day, just to sustain itself, where every pound of fat burns only 2 calories.
So bottom line is, start lifting weights and build-up some muscle in order to improve metabolism rate.
If You’re Already Doing Strength Training Then Perform Compound Exercises Like Deadlift, Pull-ups or Barbell Chest Pressing
The reason behind this is that these exercises work on the bigger muscle groups so that you get faster results. Compound movements boost your human growth hormones and increase testosterone level. So, the bigger the muscle is, the bigger the hormonal response will be.
Add HIIT (High Intensity Interval Training) To Your Strength Training
The best HIIT workout I can suggest: 30 minutes Run-Walk Workout. That is walk for 2 minutes then run for 1 minute. Do this continuously for 30 minutes to increase metabolism. The other HIIT workouts I can suggest are treadmill intervals, jump rope, football, kick boxing and tennis. These HIIT workouts burns more calories in short time and improve your basal metabolism rate (BMR).
Eat Healthy Meals in Small Quantities
Every meal you eat, you encourage your metabolism for a short time that means the more often you eat, the more you will increase the metabolism. Eating food every 2-3 hours feeds muscle and burns fat.
Make each mini-meal with Metabolism foods like small serving of vegetables and from healthy source of protein.
Include Protein In Every Meal You Have
The best sources of good proteins are meat, fish, eggs, chicken, spinach, chickpeas, cottage cheese, soybeans, yogurt, beef, turkey and milk. These all foods will help you build more muscle. More Muscle = More Metabolism!
Eat Metabolism Promoters Like Lemon, Chilly, Pepper and Green Tea
You can add extra spoon of pepper and chilly in your food to increase the metabolism. You can also add ginger in food to improve digestion process of your body.
Drink green tea at least 3-5 times a day. It will automatically burn 80 extra calories without any effort.
Do not ever “starve yourself”. You may think that you will lose weight this way, which you might, but in this process you will lose muscle mass as well. And, the lower the muscle mass, the slower the metabolism and the slower the metabolism the more quickly you will gain weight again.
I have tried maximum to put this super complex subject in simple words, but if you still have any queries, let me know in comment section.