There are many factors that affect a person's metabolism including age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity undertaken on a daily basis. As you can see boosting your metabolism involves many factors, but the fact of the matter is that it is relatively easy to boost your metabolism if you are committed to doing so.
Here are 11 tips to help you boost your metabolism:
1.Build lean body mass. As we age our bodies metabolism or ability to burn calories decreases. One way to offset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between or in conjunction with weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.
2.Eat Breakfast. Many people ignore eating breakfast. What they don't realize is that it's the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don't.
3.Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesity and diabetes. Complex carbohydrates are a better energy source beca use they supply an even level of blood sugar. The human body just isn't built to deal with the large amounts of refined sugar most people include in their diet.
4.Spicy foods that make you sweat can help boost your metabolism.
5.Get a good night's sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.
6.Drink more water. Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.
7.Eat small meals. Eat 5 to 6 small meals per day spaced 20 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.
8.Don't miss meals. Skipping meals in order to loose weight is counter productive because it actually slow metabolism and can lead to over eating.
9.Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.
10.Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.
11.Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.
Boosting your metabolism can be done if you are dedicated to doing it. This does not mean you need to stress over each little thing but if you eat right and exercise you should see a decrease in body fat and a much more energetic and happy you. by Andrew Bicknell article source
For more tips to boost your metabolism and for more information about metabolism please click here.
34 comments:
good post
this is a good summary of the BFFM training program - burn the fat feed the muscle. Not that im an affiliate but been doing it for 2 months and my body fat % has gone from 27% to 18% in that time, with 3kg in total weight lost, and developing much better muscle definition.
Very good post. In addition to this, I recommend reading "The Abs Diet" by David Zinczenko and Ted Spiker, which is like a more extended version of this post. Don't be fooled by the name, it's not really a diet but more like a training program with a lot of nutrition and life style tips. It shows how you can train easy at home too (though I still recommend going to the gym). And it's funnily written, too.
3 or more versions of "The Abs Diet"
Is there a revision that you're talking about. What's the ISBN#
Good ideas but you really need to proofread your copy. It's painful to run into all the mistakes in grammar and punctuation.
Take your time - proof it once more prior to posting.
Again - good info.
http://ezinearticles.com/?11-Tips-to-Boost-Your-Metabolism&id=314030
give a credit next time.
Full of spelling mistakes ... what a mess !
There is caffeine in Green Tea. Drink Rooibos instead.
Green Tea has more antioxidant benefit than Rooibos does. In fact black tea even has more.
And moderate amounts of caffeine can boost your metabolism.
good stuff, but please spell check your post before publishing
might help if you read your posts once, for spelling mistakes before posting.
Good thoughts and thanks for the tips/suggestions. I think you meant to write "2 to 3 hours" instead of "20 to 3 hours" where you talked about eating five or six small meals a day.
I prefer to drink white tea instead of green, but both are excellent. I just so happen to enjoy the taste of white tea over green or black. I still like a cup of coffee now-and-then as well.
/Rat
Spam blog. Spam blog network. Will report to Google/Blogger.
Note that there is no "About" or "Contact" info.
Probably some Russian kid in his parents' ouhouse...
Sugar is not bad. This is a complete myth. Empty calories whatever the source, sugar, starch, fat, or alcohol won’t keep your body operating optimally. ‘Moderation in all things’ is one of those sayings that has withstood the test of time for obvious reasons. You can enjoy refined sugar in moderation – that’s about 40–50 grams a day – an amount that most people consume without thinking about it, and somewhat less than the ‘average’ 80 grams in the trial described above. Try to include sweetened foods that provide more than just kilojoules – dairy foods, breakfast cereals, porridge with brown sugar, jam on whole grain toast etc. Most diabetes organisations all around the world no longer advise strict avoidance of refined sugar or sugary foods. This is one of the happy spin-offs from research on the GI – recognition that both sugary foods and starchy foods raise your blood glucose. Furthermore, scores of studies indicate that moderate amounts of sugar in diabetic diets (for example 30–50 grams or 6–10 teaspoons) does not result in either poor control or weight gain. So cut the guilt trip and allow yourself the pleasure of sweetness.
Why would I consider what you've posted to be valid, when it's riddled with the spelling errors of a fifth grader?
Take a night school class. You're pathetic.
Get a good night's sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight.
This is one on of the least recognized factors of weight control. Studies have shown that the body releases insulin in the course of sleep deprivation Insulin is a hormone that instructs the body to store fat. Therefore getting the sleep your body requires will make sure your body's insulin is properly regulated.
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It's "lose" not "loose."
just drink a shitload of energy drinks works great!
Number Ten is wrong. you have to watch which green tea you drink because some has almost double the caffine as coffe
It's VERY VERY Bad advice to eat
5 to 6 small meals per day spaced.
Your making your stomach tired. When will your stomach get a rest if you eat so often ?
Instead be disciplined and only eat 3 meals where you don't overeat.
Chew a lot, swollow slowly and make sure you add a lot of saliva to your food. Your saliva helps prepare you food for digestion.
For all of those critics out there - this person has credited the original author ("by Andrew Bicknell"), and has posted the article as the author wrote it. These aren't the blogger's mistakes, they are the author's. Besides, it's really not that hard to look past a few errors. The content is great, that's all that matters.
interesting article. Although, I will tell you, as a person who is hypersensitive to caffeine, green tea, (even decaffeinated) has significant amount of caffeine. if you are sensitive to caffeine or have migraines, stay away from any form of caffeine.
Amen to that (about looking past errors)
You people that are so worried about spelling and grammar errors need to get your proiorities in order.
Green tea has plenty of caffeine, by the way.
Too much green tea can be bad for you due to the high fluoride content.
Nice tips for weight control, but over half of them have no relation to your metabolism. Next, people are going to go back to believing that grapefruit helps your metabolism.
This just a summary of what everyone already knows about eating right but doesn't do.
Not to devalue the post or anything, it's good to remind people once in a while.
Excellent suggestions.
Goes along with my top 5 reasons for losing weight.
http://www.23lbs.com/2006/12/18/top-5-reasons-for-losing-weight/
Thanks.
Dave
If I was to re-order everything from what has the biggest effect first, i'd say if someone wants to lose weight, the biggest results with the smallest amount of changes would be.
Do Cardio Vascular Exercise daily and Drink lots of water and eating vegetables and healthy, low carb foods INSTEAD of high calorie take-away foods.
After that, everything else will only help a little bit. And yes, Green tea does have caffiene, which will actually increase your metabolism.
One thing that really makes a difference is to teach yourself to take full, deep breaths like a baby does when it's sleeping. You should see your stomach go in and out instead of your shoulders going up and down.
Yes, a lot of these ideas are things that a lot of people know. But so many people are still overweight that we need to keep reminding them!
Great article, but it is also important to know your resting metabolic rate. If you get your resting metabolic rate tested, you will know what you're working with and can then work on increasing the metabolism and finding the right calorie zone for you.
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