Rev Up Your Metabolism
- Dietitian.Lauren Hmede
- Nov 13, 2019
- 2 min read
The question is, how much can you change your metabolism and is there some way to speed it up?
Metabolism Basics
Metabolism is just one part of your total energy expenditure each day.
Total energy expenditure is made up of different components, including:
Basal metabolic rate: 60%
Exercise and physical activity:30%
The thermic effect of food, which refers to how your body burn calories to digest food: 5-10%
Below are some ideas for how you can do just that.
How to Speed Up Your Metabolism:
Eat breakfast: Skipping this meal means you start your day with a metabolism that's already sluggish.
Eat according to your activities: If you do most of your physical activity during the day, make breakfast and lunch your larger meals so you have enough energy to get everything done.
Avoid skipping meals: Eating more frequently throughout the day can keep that effect going while keeping your blood sugar at even levels. When you get too hungry, you may overeat out of sheer starvation.
Avoid dieting without exercise : Going on a diet may be your first step in losing weight, but dieting without exercise can suppress your metabolism. Because muscle is more metabolically active, losing that tissue can slow metabolism and lead to weight gain.In fact, this is just one more precious reason to quit dieting forever and focus more on learning how to eat healthy.
Do your cardio: Cardio is essential for revving up your metabolism.
Lift weights: Strength training is just as important as cardio. Remember, muscle is more active than fat, so the more you have, the higher your metabolism will be.
Combine that with your cardio, and you could burn an extra 200-300 calories a day without changing anything else.
Conclusion:
The great news in all of this is that you can change your metabolism. Even small changes like taking a walk everyday, getting up from your desk more often, eating regularly, and introducing a simple strength program can make a difference.
In fact, it's clear that dieting, the most popular method for losing weight, may be the worst. That means you don't have to spend another day feeling deprived or restricting foods. Free your-self from the diet trap and you may just start losing weight for good.
Sources:
Comentários