Increase Your Metabolism
Your brother inhales pizza three times a day and never gains a kilogram, while you watch your carbs, calories, and sweets and still haven’t lost a gram. He must have a fast metabolism, you decide, while you seem to be cursed with a slow metabolism. Should you throw in the towel and forget about dieting?
No, say the experts. Your metabolism may be slow, but it’s not all your genes’ fault. And being fat is not your fate. Everyone – no matter how old, overweight, or out of shape – has the power to increase his/her metabolism. Here’s how:
What is Metabolism?
Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.
How can you increase your metabolism?
Well, there’s not much you can do about your genes (they only account for a measly 5% of total daily calorie consumption anyway), which means the best way to rev up your metabolism is to increase your body’s need for energy.
Your body can burn calories from fat, protein, or carbs. Your body isn’t wasteful; it will burn fat only when it needs energy.
One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as during the first hour or two after intense exercise like interval training and weight lifting. This is called the “afterburn” effect, and it can last for up to 24 hours.
Strength training with heavier than usual weights uses up energy, too – in order to repair small (healthy) muscle tears.
And simply being more muscular boosts your body’s energy needs. Each extra ½ kilogram of muscle you carry can burn up to 50 additional calories just to maintain itself – and with no effort on your part. You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat.
How Age Changes Your Metabolism
It’s true; your metabolism does slow down with age, but it isn’t all bad.
Starting at about age 25, the average person’s metabolism declines between 5% and 10% per decade, which means that you lose between 20% and 40% of your metabolic power over the course of your adult life span?
The good news? A vastly slowed down metabolism isn’t inevitable. It only occurs because people tend to become far less physically active over the course of their lives. In fact, research shows that people who preserve their physical activity levels throughout their lifetime can expect to see only a 0.3% metabolic decline per decade. This is a huge difference, – only a 1% to 2% total drop over a person’s lifetime.
To increase your metabolism – and keep it humming – practice the following habits:
- Build some brawn. Putting on just 2.5kg to 5kg of lean muscle mass will rev up your resting metabolism – the number of calories your body burns to maintain life – by roughly 100 calories, each and every day.
- Burn, baby, burn. Maximize the calories you burn after exercise by integrating high intensity intervals into your workout. Alternate 3 minutes of moderate intensity running or biking with 30 seconds of all-out effort. You’ll burn another 100 to 200 calories this way, even while sitting on the couch or lying in bed.
- Hit the sack. Skimping on sleep can alter your metabolism. Lack of sleep can decrease the number of calories your body burns just resting – performing the basic necessities of life, like pumping blood, breathing and repairing damaged tissues. The rate of calories your body burns at rest represents about 60% to 75% of your total daily calorie burning, which makes slowing it through lack of sleep a serious roadblock to weight loss.
- Eat often. Eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available.
Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.
… But eat right. Frequent eating doesn’t mean snacking. Rather than munching mindlessly, make each mini-meal complete – with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism.
Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy – and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients – a huge boon for your weight loss efforts. Follow the Manna Weight Loss program in the FREE e-book for a healthy diet, menu plan and recipes.
Supplement to Increase Metabolism
The Manna FAT burner was formulated to increase the metabolism of the body. Taking 2 caplets with each meal and by doing some exercise, you will be able to rev up your metabolism to burn fat faster.