"I have gained a few extra pounds. I walk several miles a day, and try to eat healthy, but I still cannot lose the extra pounds." How many times have you listened to people make these kinds of statements? Why can't they lose the added weight? Is this a typical concern for most people that would like to take off the additional pounds? What aspects affect the ability to burn fat? The answer is not always simple. But you can be sure that metabolic processes play a key part in weight loss
What is metabolism? In simple terms, metabolism is the breaking down of nutrients to release energy. A person with a high metabolic rate breaks down nutrients at a faster rate and burn more calories than a person with a low metabolic rate. Weight loss occurs quicker and easier in a person with a high metabolic rate than an individual with a low metabolic rate. A person's metabolic rate depends on a variety of aspects.
Some folks are birthed with a high metabolic price, and some are birthed with a low metabolic rate. Because many males have larger muscle mass compared to women, they have the tendency to have a greater metabolic rate compared to females. Also, metabolic processes decelerate as you get older. This is why it is more difficult for older people to burn fat compared to younger people. Considering that we can't deviate from our age, genetic make-up, and sex, you are most likely wondering exactly what, if anything, can be done to increase your metabolism in order to make weight reduction more feasible.
Fortunately, You CAN change your metabolic rate. Described below are 10 actions that can be implemented to boost your metabolic rate.
Do resistance training a minimum of 3 times a week. As stated previously, big muscles empowers fat burning. Lifting weights produces large muscles and more muscle tone, which results in an increase of your metabolic rate. With excellent muscular tissue tone, your physical body will burn calories even when you are resting. So resistance training is a good option if you desire to boost your metabolism, and burn fat faster.
Do regular cardio exercises, like biking or jogging, along with circuit training, or cross training workouts. Jogging is great for the heart, but continuous, long distance cardio, such as jogging, can lead to decreased metabolism. If you are on a low calorie diet, this is especially true . Adding high intensity circuit training exercises to your cardio workouts can stimulate the metabolic rate, thereby, it will increase your metabolism.
Consume additional higher protein meals. Proteins are chemically broken down during digestion slower compared to fats or carbohydrates. For that reason, your body uses a lot more energy in the digestion of proteins than fats and carbohydrates. This extra energy results in more fat loss. Additionally, protein foods are used to build large protein fibers. Big muscles burn large amounts of fat. Fantastic sources of healthy protein for your diet plan are chicken, seafood, and veggies such as grains, and legumes.
If you are on a restrictive weight loss diet, consume at least one 'cheat dish' once a week which contains high amounts of carbs and calories. Restrictive diet plans could help you slim down for a certain period of time. But sooner or later, your body will certainly discover that you're absorbing reduced energy nutrients and consequently reduce the amount of calories burned in order to guarantee that the physical body will have sufficient energy to carry on its basic functions. The outcome is a decreased metabolic rate. When you go back to a typical diet, your metabolic process will still be reduced for a while, bringing about weight gain. If you are on a restrictive diet, eating one 'cheat meal' every 7 to 10 days will keep your metabolism up, resulting in more weight loss.
Drink plenty of water every day. You've probably heard it many times before. You should drink more water to help you lose weight. This is good advice. Drinking water not only helps raise your metabolism, it also cleanse your body of waste and acts as an appetite suppressant by making you feel full. Most studies recommend drinking at least eight, 8-ounce glasses of water a day,
Consume foods that increase the metabolic rate. Specific nutrients have the capability to increase your metabolism, thereby causing the body to burn additional fat, resulting in weight loss. Some of these nutrients include black beans, lean meat, pears, green tea, popcorn, cold potatoes, whole grains, lentils, and peanuts.
Lower your consumption of trans fats. Diets high in trans fats cause the development of fat tissue in the abdomen and lead to a higher body weight. What exactly are trans fats? Trans fats are formed when manufacturers turn liquid oils into solid fat, such as shortening and margarine. Why are trans fats produced? Trans fats increases the shelf life and flavor of foods. They can be found in many of our foods including vegetable shortening, margarine, crackers, baked foods, cookies, candy bars, chips, salad dressings, fats, fried foods, and many more.
Stay active throughout the day. Keep moving as much as possible. Moving requires energy, and energy results in fat burn. Don't limit your daily activity to merely doing cardio and weight lifting. You can burn additional calories by finding other ways to be active, such as stretching, standing from a sitting position periodically, and taking the stairs instead of the elevator.
Consume a great breakfast every day. There's strong evidence that eating a healthy, and hearty breakfast every day is a big factor in losing weight. A lot of people skip breakfast believing they're reducing calories, but later in the day that person is very hungry, and ends up replacing those calories with unhealthy nibbling and bingeing at lunch or dinner. People who eat breakfast regularly tend to eat fewer calories overall later in the day. More importantly, eating breakfast in the morning also jump starts your metabolism, which enables the body to burn additional calories.
Eat frequently throughout the day. As explained above, it is very important to keep some food in your stomach in order to keep your metabolism up, and prevent you from feeling hungry, and overeating later in the day. You should eat 3 regular meals and at least 2 high-energy healthy snacks in between those meals.
If you put the above practices into action, you should see results very quickly. You will be able to increase your metabolism, and the weight will begin to come off.
You can find many more weight loss tips at http://www.fitnessandhealthmatters.com
What is metabolism? In simple terms, metabolism is the breaking down of nutrients to release energy. A person with a high metabolic rate breaks down nutrients at a faster rate and burn more calories than a person with a low metabolic rate. Weight loss occurs quicker and easier in a person with a high metabolic rate than an individual with a low metabolic rate. A person's metabolic rate depends on a variety of aspects.
Some folks are birthed with a high metabolic price, and some are birthed with a low metabolic rate. Because many males have larger muscle mass compared to women, they have the tendency to have a greater metabolic rate compared to females. Also, metabolic processes decelerate as you get older. This is why it is more difficult for older people to burn fat compared to younger people. Considering that we can't deviate from our age, genetic make-up, and sex, you are most likely wondering exactly what, if anything, can be done to increase your metabolism in order to make weight reduction more feasible.
Fortunately, You CAN change your metabolic rate. Described below are 10 actions that can be implemented to boost your metabolic rate.
Do resistance training a minimum of 3 times a week. As stated previously, big muscles empowers fat burning. Lifting weights produces large muscles and more muscle tone, which results in an increase of your metabolic rate. With excellent muscular tissue tone, your physical body will burn calories even when you are resting. So resistance training is a good option if you desire to boost your metabolism, and burn fat faster.
Do regular cardio exercises, like biking or jogging, along with circuit training, or cross training workouts. Jogging is great for the heart, but continuous, long distance cardio, such as jogging, can lead to decreased metabolism. If you are on a low calorie diet, this is especially true . Adding high intensity circuit training exercises to your cardio workouts can stimulate the metabolic rate, thereby, it will increase your metabolism.
Consume additional higher protein meals. Proteins are chemically broken down during digestion slower compared to fats or carbohydrates. For that reason, your body uses a lot more energy in the digestion of proteins than fats and carbohydrates. This extra energy results in more fat loss. Additionally, protein foods are used to build large protein fibers. Big muscles burn large amounts of fat. Fantastic sources of healthy protein for your diet plan are chicken, seafood, and veggies such as grains, and legumes.
If you are on a restrictive weight loss diet, consume at least one 'cheat dish' once a week which contains high amounts of carbs and calories. Restrictive diet plans could help you slim down for a certain period of time. But sooner or later, your body will certainly discover that you're absorbing reduced energy nutrients and consequently reduce the amount of calories burned in order to guarantee that the physical body will have sufficient energy to carry on its basic functions. The outcome is a decreased metabolic rate. When you go back to a typical diet, your metabolic process will still be reduced for a while, bringing about weight gain. If you are on a restrictive diet, eating one 'cheat meal' every 7 to 10 days will keep your metabolism up, resulting in more weight loss.
Drink plenty of water every day. You've probably heard it many times before. You should drink more water to help you lose weight. This is good advice. Drinking water not only helps raise your metabolism, it also cleanse your body of waste and acts as an appetite suppressant by making you feel full. Most studies recommend drinking at least eight, 8-ounce glasses of water a day,
Consume foods that increase the metabolic rate. Specific nutrients have the capability to increase your metabolism, thereby causing the body to burn additional fat, resulting in weight loss. Some of these nutrients include black beans, lean meat, pears, green tea, popcorn, cold potatoes, whole grains, lentils, and peanuts.
Lower your consumption of trans fats. Diets high in trans fats cause the development of fat tissue in the abdomen and lead to a higher body weight. What exactly are trans fats? Trans fats are formed when manufacturers turn liquid oils into solid fat, such as shortening and margarine. Why are trans fats produced? Trans fats increases the shelf life and flavor of foods. They can be found in many of our foods including vegetable shortening, margarine, crackers, baked foods, cookies, candy bars, chips, salad dressings, fats, fried foods, and many more.
Stay active throughout the day. Keep moving as much as possible. Moving requires energy, and energy results in fat burn. Don't limit your daily activity to merely doing cardio and weight lifting. You can burn additional calories by finding other ways to be active, such as stretching, standing from a sitting position periodically, and taking the stairs instead of the elevator.
Consume a great breakfast every day. There's strong evidence that eating a healthy, and hearty breakfast every day is a big factor in losing weight. A lot of people skip breakfast believing they're reducing calories, but later in the day that person is very hungry, and ends up replacing those calories with unhealthy nibbling and bingeing at lunch or dinner. People who eat breakfast regularly tend to eat fewer calories overall later in the day. More importantly, eating breakfast in the morning also jump starts your metabolism, which enables the body to burn additional calories.
Eat frequently throughout the day. As explained above, it is very important to keep some food in your stomach in order to keep your metabolism up, and prevent you from feeling hungry, and overeating later in the day. You should eat 3 regular meals and at least 2 high-energy healthy snacks in between those meals.
If you put the above practices into action, you should see results very quickly. You will be able to increase your metabolism, and the weight will begin to come off.
You can find many more weight loss tips at http://www.fitnessandhealthmatters.com
About the Author:
As mentioned in the previous sections, eating certain foods can significantly trigger a metabolism increase. You can see many examples of these fat burning, metabolic foods by clicking on the designated link, or by going directly to the following website: http://bit.ly/1rmhm6W
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