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​How to boost your metabolism

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Many overweight people believe that their problem is the result of a slow metabolism and that they burn fewer calories than slim people. In fact the opposite is true that the bigger your size, the harder your body has to work. However, a small percentage of overweight people do have an underactive thyroid that interferes with metabolism and can contribute to their weight problem (though this can usually be corrected with medication from your doctor).

Metabolism is the way that the body processes what we eat and it is made up several components which will help you understand how it works:
  • Basal metabolism – this if energy needed to keep your alive to support basic body functions. So if you spend the day in bed this is the amount of energy needed to keep you alive. This accounts for about 60-65% of the daily energy needs.
  • Physical activity – this is the energy needed to get around, for basic movement and exercise which accounts for about 25% of energy needs.
  • Thermic effect of food – this is the energy required to digest your food and accounts to about 10% energy needs.

Metabolism

Total energy used = calories for basal metabolism + calories for activity + calories to digest your food (thermic effect)

The only way to lose weight is to either reduce the amount of calories we consume from food by following ‘healthy eating’ guidelines, or try to increase the amount of energy used by metabolism or both.

Increase basal metabolism

Your basal metabolism is mainly down to genetics, but it can be boosted by gaining muscle. Muscle cells burn more calories and are ‘metabolically active’. Research studies have shown that introducing at least two resistance sessions into your weekly fitness plan can help significantly with weight loss. As we get older our basal metabolism slows down and this is partly to do with losing muscle. Therefore, the more we can do to protect our muscles wasting the more likely we are to maintain or minimise weight gain over the age of 30. Add in strength or resistance work such as free weights, resistance machines, resistance bands into your fitness routine. Or you may want an exercise that is gentler such as yoga where you use your body as the resistance.

Increase physical activity

Aerobic exercise that increases your heart rate can help to increase your metabolism even for a few hours after exercising. Therefore, try and introduce at least 30 minutes of strenuous exercise daily. Also try and factor in other ways to increase your daily activity such as taking the stairs, or walking, cycling to work or doing the gardening. This can help boost your metabolism.

Increase thermic effect of food

Every time you eat a meal or snack your body has to use energy to be able to digest and process the food. Therefore, every time we eat a snack or meal it increases our metabolism. This is why as part of your weight management plan you are encouraged to eat regular healthy meals and snacks throughout the day. Make sure you don’t skip any meals and always carry healthy snacks as a way to boost your metabolism.

Top tips to boost metabolism
  • Add at least two strength/resistance workouts into your weekly fitness plan to help increase muscle mass.
  • Follow health eating guidelines and eat regular small meals and snacks throughout the day.
  • Increase aerobic activity to 30 minutes daily and factor in daily activities like taking the stairs, or more walking.
  • If concerned about thyroid problems consult your doctor.
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  • Home
  • Muscle Building
    • Transform Your Body in 90 Days
    • How to Build Lean Muscle Mass
    • The Mesomorph Body Type
    • The Ectomorph Body Type
    • The Endomorph Body Type
    • Eating for muscle gain
    • Nutrition for Bulking or Cutting
    • Muscle Building Supplements
    • Strength or Resistance Training
    • Post Workout Recovery Nutrition
    • How far will you go to achieve your goals?
  • Fitness
    • Personal Trainers and Fitness Instructors
    • Benefits of cardio workouts
    • Common Exercise Myths
    • How workout plans help you achieve your goals
    • Achieve your best body at 40+
    • Ways to burn more calories
    • How important is stretching?
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • Double your weight loss with a food diary
    • ​Walking to improve fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet for a Healthy Lifestyle
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Healthy Diet Swaps
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Guide to Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • What foods provide muscle fuel?
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Benefits of Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Healthy Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • Guide to UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • Understanding USA food labels
    • Understanding USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets: How to Lose Weight
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar or Low Carb Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Blog
    • iPhone Gym Training App: A Beginner's Guide
    • Best iPhone Gym App for Weight Loss
    • Gym for Busy Professionals
    • HIIT Training for Fat Burning
    • Gym Training for Core Strength
    • Gym Training Workout Before Work
    • Gym Training for Lower Body Strength
    • Gym Training for Stress Relief
    • Tips for Workout Consistency
    • Gym Training for Functional Strength
    • Full-Body Gym Training for All Fitness Levels
    • Gym Training for Women