A faster metabolism can help you lose weight. You’ll burn calories and body fat, which means a slimmer, healthier you! If your goal is to lose excess body fat, it’s essential to know what steps to take. In this article, we will discuss some of the best ways to speed up your metabolism for fat burning, optimal health and ultimately better fitness results.
What is the Metabolism
Your metabolism is a series of chemical reactions in your body. The food you eat and drink is broken down into usable energy that keeps your heart beating, organs functioning properly and muscles moving. The speed at which your metabolism works affects how fast or slow weight loss might occur for any given diet program. A faster metabolic rate means an increased number of calories burned daily, so it’s easier to lose excess body fat with less effort required for the person trying to shed pounds.
What are Calories
The term calorie is used to describe a unit of heat energy. Calories are units that measure the potential energy in food, so knowing how many you have can be very important when trying to speed up your metabolism for faster weight loss. Different foods contain different amounts of calories, and eating more than you burn each day will result in either maintaining or gaining extra pounds, depending on whether it’s the excess calories from the diet program or exercise activities that aren’t balancing out with enough physical activity:
Burning More Calories Than You Consume = Weight Loss
Consuming More Calories Than You Burn = Weight Gain
How Much Should I Eat?
A general rule-of-thumb suggests consuming between 20-35 percent less than you usually would see results. This, of course, will vary from person to person and depends on factors such as age, weight and daily activity levels. Reducing caloric intake can hurt your metabolism, so it’s essential to find the right balance that still allows for steady progress.
How to Increase Your Metabolism
While there are several factors beyond our control when it comes to determining what speeds up metabolism, we have some control over particular lifestyle and food choices that impact this process. Below are just a few of the best ways to help increase your metabolic rate and burn more calories each day.
Can Supplements Help Speed Up Metabolism
Conclusion: there is some evidence suggesting that taking fat-burning dietary supplements might help increase the metabolism and subsequently aid the fat loss process. One study showed a slight metabolic increase in test subjects who supplemented their diet with green tea extract — a common ingredient in most supplements that target fat loss.
Another found that those supplementing with caffeine had increased calories burned each day. So, while more research is needed in this area, if you’re looking for a bit of boost, trying out a quality dietary supplement might be worth your while.
How Many Calories Do I Burn?
The amount of energy (calories) you burn on any given day depends on three primary factors: basal metabolic rate (BMR), activity level and diet. BMR accounts for the majority of all energy expenditure and refers to the number of calories necessary to maintain vital body functions (such as breathing, heart rate, and brain function) when at rest.
Activity level reflects the number of calories burned through physical activity and ranges from passive to active. Diet accounts for the remaining percentage of energy expenditure and is determined by the types and amounts of foods consumed. Using these three factors, you can calculate how many calories you burn in a day:
Activity Level x BMR = Daily Calorie Burn
Sedentary (little or no exercise) = BMR multiplied by one
Lightly Active (light exercise/sports one to three days per week) = BMR multiplied by two
Moderately Active (moderate exercise/sports three to five days per week) = BMR multiplied by three
Very Active (challenging exercise/sports six to seven days per week) = BMR multiplied by four
Extra Active (tough exercise/sports and a physical job)=BMR multiplied by five
What Should I Eat — Foods that Increase Metabolism
Your diet is another critical factor in your mission to speed up metabolism. Your body requires certain nutrients for optimal function, including protein, carbohydrates, fat, essential vitamins and minerals. The macronutrients of proteins, carbs and fats are metabolized differently, which can impact the number of calories burned after consumption:
- Protein – burns approximately 25% more energy than it provides when metabolized
- Carbohydrate – burns around 75% as many calories as consumed
- Fat – burns about 90% but does not require any additional energy from oxygen during the metabolic process
In addition to the macronutrients, consuming certain thermogenic foods (meaning they raise your body’s core temperature) can help boost metabolism and burn more calories. Some of the best options include:
- Green tea – contains a compound called catechin, which has been shown to increase energy expenditure and promote weight loss.
- Capsicum is a compound found in chili peppers shown to increase the body’s core temperature.
- Coffee – caffeine is a stimulant known to increase heart rate and calorie burn.
Consuming these types of foods regularly can help speed up metabolism and support your weight loss goals.
Lifestyle Choices that Increase Metabolism
In addition to making healthy food choices, there are other things you can do to encourage a fast metabolism. Taking regular breaks throughout the day helps your body rest and recharge, which is essential for optimal metabolic function. Getting enough sleep is also vital — when you’re well-rested, your body has the energy to work correctly. Finally, incorporating some physical activity into your daily routine is one of the best ways to increase metabolism and burn more calories. Even something as simple as taking a brisk walk every morning or evening will help to jumpstart your metabolism and encourage calorie burning.
Simple Exercises at Home to Increase Metabolic Rate
There are several simple exercises you can do at home to increase your metabolic rate and help burn more calories. These include squats, lunges, planks and jumping jacks. Start with just a few repetitions of each exercise and gradually work your way up as you become stronger. Remember, it’s important to always warm up before starting any strenuous activity to avoid injury.
Other Exercises for a Faster Metabolism
You can also speed up your metabolism by structured exercising. For the best results, schedule workouts involving cardiovascular activities and strength training at least five times per week. Try to get in 30 minutes of exercise each day if you’re able to, but remember it’s better to do a little bit every day than push yourself too hard all at once!
A faster metabolic rate means an increased number of calories burned daily, so it’s easier to lose excess body fat with less effort required for the person trying to shed pounds. When trying any new diet program or changes in lifestyle habits, make sure they are realistic for you, so there is no risk of discouragement when progress doesn’t happen
How Metabolism Affects Weight Loss
As mentioned earlier, the speed at which your metabolism works directly impacts how many calories are burned daily. This means that if you want to see results from your weight loss program, it’s essential to focus on diet and increasing your metabolic rate.
Speeding Up the Metabolism Conclusion
While there are many things you can do to help increase your metabolic rate, it’s essential to find what works best for you. Making healthy food choices and incorporating regular exercise into your routine are two of the most effective ways to encourage a speedy metabolism. Also, remember that patience and consistency are essential when making any lasting changes in your lifestyle — be patient and stay committed, and you will see results!