Think of your metabolism as a fat-burning fire. There are things that you can do to make it burn bigger and brighter, while there are also things that you can do to make it smolder.
Build Strength and Muscle
Your metabolism is muscle and the best form of exercise to improve and increase lean muscle is resistance training. Muscle mass is the most important factor in determining the amount of calories and fat that your burn during the day. The more lean muscle, the higher the metabolism, leading to more efficient fat burning.
By doing too much cardiovascular exercise, being inactive or just by growing older, you can lose muscle. Around the age of twenty-five, you begin to lose around 1-2% of muscle mass each year. Over the course of your lifetime, you will eventually lose as much as 50% of your muscle mass.
Doing some form or resistance training at least three times a week in fifteen minute bursts is essential. Your plan should include a full body workout that is progressively challenging. If you do the same exercises every day or practice high reps with light weights, you not following an effective plan and you are missing out on benefits that aid in creating a stronger metabolism.
Eat Enough and Eat Often
If you think that you are too busy to eat and that eating less is going to help you lose weight, you have got another think coming. When you restrict your calorie intake, it reduces your metabolism by at least 30%. By not eating enough, you cause your body to go into a mode of starvation and start conserving calories. This means that it holds onto the fat and uses muscle instead, leading to a slowed metabolism.
Consuming the right amount of food every three to four hours will provide your body with the fuel it needs to keep you feeling energized. In addition, it will help maintain muscles to keep your metabolism strong.
Foods That Boost Metabolism
Research indicates that not getting the proper nutrients can lead to a 20% to 40% decline in muscle mass and a slower metabolism. It is best to eat healthy foods that are rich in nutrients to boost your metabolism.
However, eating the right foods is not always an easy task. Even though you know you should eat enough of the right kind of calories to fuel your body, without following the right meal plans, this can be difficult.
The key is to eat foods that contain quality proteins, healthy fats and high antioxidants with every meal. Quality proteins are found in nuts, beans, fish, chicken. Produce, such as fruits and vegetables are high in antioxidants. Make sure to include servings of colorful fruits and veggies in your meal plans.
Berries are an excellent choice, such as raspberries, blueberries, blackberries and strawberries. Apricots, grapes, peaches, pink grapefruit and oranges are also packed with nutrients.
Leafy vegetables like kale and broccoli are wise additions to your diet. Other great options include tomatoes, beets, spinach, Brussels sprouts, carrots and red peppers.
It is also important to include healthy fats in your diet. Some of the best choices are avocados, seeds, nuts, fish and extra virgin olive oil. Fish oil contains Omega 3s, which have powerful antioxidants and also work as an anti-inflammatory, prevent cancer, heart disease and depression as well as alleviating symptoms of PMS.
Building a strong, healthy body is the best method for creating a stronger metabolism. Boosting your metabolism will keep you feeling amazing as the pounds and inches melt from your body.