How to boost your metabolism |
|
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:
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
For more diet, health, food and fitness information visit www.weightplan.com
Tags: activity, aerobic, basal metabolism, boost metabolism, Cardio, exercise, Exercises, fitness programme, metabolism, resistance workouts
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.
For more diet, health, food and fitness information visit www.weightplan.com
Tags: activity, aerobic, basal metabolism, boost metabolism, Cardio, exercise, Exercises, fitness programme, metabolism, resistance workouts