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Are you aware that there are natural metabolism boosters that can help you manage your weight and boost your energy? You can easily speed up your metabolism with the right diet and lifestyle changes. In this article, we are giving you information about metabolism boosters to kick-start your body.
How Does Metabolism Affect Weight Loss?
Metabolism refers to all the chemical processes involved in transforming the food you consumed into fuel. While this fuel will serve as the energy necessary to keep your entire body working and alive, the speed at which your metabolism works can significantly impact your overall health.
This includes your ability to lose weight, but how does metabolism affect weight loss?
Metabolism and Your Age
Your body’s metabolism will start to slow down starting at the age of 30. By then, your metabolism will continue to slow down for about 5% every ten years. This could mean that when you hit the age of 45, your body will be burning 200 fewer calories compared to when you were only 25. This increases the likelihood of gaining as much as 12 pounds a year.
This change in metabolic rate also impacts other functions in the body. Energy levels, as well as cognitive functioning, can be affected. Aging also can cause muscle loss which adds to the body’s metabolic rate decline.
In turn, lean muscle tissues may be replaced with fat. If nothing is done to prevent this fat accumulation the person’s midsection will begin to increase. We’ve almost certainly all heard of ‘the middle-age spread’. The same thing may occur to the hips and thighs.
Therefore, the metabolism can largely spell the difference between losing weight or gaining weight.
Metabolism and Physical Activity
People who are physically active are more likely to utilize more calories, which is to be expected. This is why active people are less inclined to gain weight.
However, if a person eats more calories than their body’s energy requirements, weight gain is inevitable. This is because unused calories are stored as fat. Being sedentary largely impacts your metabolism in several ways.
For example, if you sit for long periods of time you will inhibit your body’s metabolizing of sugars and fats. Plus, your muscles will weaken, and testosterone and estrogen levels are also affected.
Basal Metabolic Rate And Weight Loss
Conversely, being physically active will increase the body’s ability to utilize fat and glucose even while not exercising. This is because those who are physically active have a higher metabolic rate than those who are sedentary, so their bodies burn more energy even at rest.
Your Basal Metabolic Rate or BMR is responsible for up to 70% of your body’s total energy expenditure. BMR refers to the speed at which your body consumes energy when you are not physically active. This means that even when you are just sleeping or lying on a couch, your body is still using energy to fuel your body processes.
So if you want to lose weight, speed up your metabolism and work towards increasing your basal metabolic rate by being more physically active.
Increase Basal Metabolic Rate By Exercising
Exercising to gain muscle mass is one of the best ways to increase your BMR and lose weight. This is because your muscles are the most metabolically active compared to any other tissues in the body. As your body breaks down old proteins, while also synthesizing new proteins, it will consume about one-fifth of your BMR. It also helps break down fat.
Therefore, if you gain more muscle mass it translates to less fat and a healthier weight. One way to do this is to engage in strength training.
Medical Conditions Can Affect Your Metabolism
Weight gain can also be caused by a medical condition. There are people who gain weight due to thyroid problems, while other people’s excess weight may be caused by diabetes or as a side effect to steroid treatment.
However, for most people weight control is just a matter of simple mathematics – calorie intake should equal the body’s energy requirements.
How Caloric Consumption Affects Your Metabolism
Some people, in their effort to lose weight, consume extremely low amounts of calories thinking that this will help them to lose weight faster. What they may not realize is this can cause their metabolism to backfire.
This is because the human body is designed to sense and prevent starvation. If the body senses that it is not ingesting enough calories for survival, it automatically signals the metabolism to slow down. The body thinks it is facing a famine so it will conserve as much energy as possible. This causes a slowing metabolism.
This is one of the reasons why losing weight is not an easy process.
On the other hand, any excess in the number of calories ingested will be stored by the body as fat reserves. This is stored for times of potential famine. The excess energy (or food consumption) is often referred to as unused energy.
This unused energy is what leads to excess pounds. Today, we mostly don’t have a need to store excess fat, as most of us can access food at any time, unlike our ancestors who had to lay down fat for survival.
Boost Your Metabolism to Lose Weight – Metabolism and Weight Loss
If you want to lose weight, don’t deprive your body of important calories and nutrients. Instead, take action to re-activate your metabolism and get it working to your advantage. If you are having difficulty getting rid of unwanted fat or reaching your desired weight, maybe it is due to your metabolism not functioning as well as it could.
Know Your BMR (Basal Metabolic Rate
Knowing your BMR helps you understand how many calories your body needs to perform the myriad of automatic processes necessary to keep you alive and functioning as you should.
You should not use your BMR as a basis for structuring a highly restrictive diet, because it may lead to adverse effects. Eating less than what your body needs for its basic functions is not healthy. Make sure you eat enough healthy foods to supply both the nutrients and energy your body’s natural processes require.
If you go on a very calorie-restricted diet and don’t eat enough your body will very likely switch to starvation mode. The body’s metabolic rate is then suppressed to minimize energy expenditure. Less critical, high energy-requirement systems such as digestion are slowed to help achieve this reduced energy usage.
Ketosis, or the conversion of stored fat to usable energy, slows down also.
The result is a sluggish metabolism and a slow, disheartening way to lose extra pounds.
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Gain More Muscle
Any exercise, whether strength or aerobic, is beneficial for utilizing energy, however as far as increasing your metabolic rate, strength training is the gift that keeps on giving. Muscles are more metabolically active compared to bone and fat.
Muscle tissue is far more dynamic than the others, and this activity has a far higher energy requirement. This is why if you want to lose weight, exert an effort towards increasing your body’s mass of firm healthy muscles.
A body which comprises more muscle uses up more energy (including breaking down fat for energy) both during exercise and at rest.
Many studies have proven that gaining more muscle is one of the fastest ways towards shedding excess pounds. Start doing strength training exercises that will give your body the chance to gain muscle and lose unwanted pounds.
Keeping Your Blood Sugar in Check
Your metabolism will most likely function at a more optimal level if your blood sugar levels are normal. This doesn’t mean you have to totally eliminate all carbohydrates. Carbohydrates are also part of a healthy diet. You just have to choose the right kind of carbohydrates.
Opt for complex carbohydrates because these are the carbs that do not flood your bloodstream with unusable sugar right away. The glucose from complex carbs is released into your blood more slowly, thereby giving you a steady and useable supply of energy. You will more likely avoid sugar spikes if you avoid simple carbohydrates, which can also trigger food cravings.
If your blood sugar levels are not subjected to abnormal highs and lows, then your metabolism will function more correctly, glucose will be used as it is made available by digestion, and fat will be broken down to ketones to supply any energy deficits.
A study showed that people who did not specifically ‘exercise’ but were generally active all throughout the day, were found to burn more calories than individuals who regularly exercised but were sedentary outside of their exercise regimen.
Therefore, whenever possible stay active or get up and move throughout the day, even if you don’t have a weekly exercise program!
Try Eating Small, Frequent Meals
Grazing is key to help create a fast-churning metabolism which can help prevent overeating at your regular mealtime.
Foods That Are Metabolism Boosters Video
Metabolism Boosting Foods
If your metabolism is slower than it should be, you can give it a boost with certain foods. Diet controls our health in so many ways and it is easy to fix many a problem just by eating the right foods at the right time. Here are a few foods you can add to your metabolism boosting diet.
Some major prerequisites for a revved-up metabolism include ingesting plenty of protein and fiber. Therefore, the regular consumption of beans can greatly help power up your metabolism.
Beans are loaded with protein that requires more calories to digest compared to many any other macro-nutrients. When you consume beans, you will be ingesting plenty of protein and this will naturally make your body burn more calories each day.
The ability of bone broth to boost metabolism can be attributed to its mineral, protein and collagen content. Collagen has been found to support the mucosal barrier in the human gut and this translates to an improved digestion which is a crucial element for a healthy metabolism.
With the addition of protein that allows the body to burn more calories during digestion, a boosted metabolism will result.
When it comes to boosting your metabolism, peppers serve as a perfect addition to your diet. A study conducted by UCLA experts show that individuals who are taking capsaicin, a chemical which provides peppers with that burning sensation, were found to double their energy expenditure hours after consuming the peppers.
Even mild peppers are capable of burning as much as 100 calories a day as it binds to nerve receptors in order to jump-start the fat burning process.
Egg whites contain branched-chain amino acids which are responsible for boosting the metabolism. One example of an amino acid found in egg whites is leucine. Leucine not only speeds up metabolism but it helps develop lean muscles. Egg whites are protein powerhouses that stimulate the body to burn more calories rather than store excess fats.
Yogurt is a delicious source of calcium and research reveals that human cells that contain calcium are more capable of burning fats compared to cells that are deficient. Insufficient calcium may lead the body to produce more calcitriol which is a hormone that stimulates fat storage.
However, many calcium-rich foods are loaded with calories. Therefore, exercise caution when eating too many calcium-rich foods. Regular consumption of unsweetened Greek yogurt, which has only 100 calories per cup, provides an individual with 18% of their daily calcium requirement.
Apples contain B vitamins and these nutrients are important for converting fats, carbohydrates, and protein into energy. They also contain magnesium and the magnesium content further enables the conversion of fats and carbohydrates into energy.
Another contained element is manganese and it plays a role in metabolizing proteins and carbohydrates. Manganese and magnesium are two crucial minerals for the conversion of glucose into energy. Another important mineral needed for metabolizing carbohydrates is potassium and apples are full of potassium too.
Although seaweed may not be a food that you want to eat daily, knowing that it contains a very important mineral for boosting your metabolism may help you find a place for it in your diet.
Seaweed is an excellent source of iodine which is a mineral that is crucial for your thyroid health. Keeping your thyroid functioning at optimum levels certainly helps your metabolism to function optimally too.
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Metabolism Booster Supplements
Taking capsaicin supplements can increase the number of calories you burn by approximately 50 calories a day
While Chromium picolinate supplements are useful for people who have a chromium deficiency, it’s effectiveness as a metabolism booster is not completely establishes. Although some people say it works for them. Give it a try, but don’t overdo it.
Resveratrol is found in the skin of red grapes, mulberries, and peanuts. Studies suggest it does burn fat and help the heart.
L-carnitine helps your body turn fat into energy. Your body produces it in your liver and kidneys. You can buy supplements, but you can also find it in meat, dairy products, nuts, and beans.
Studies have shown that people burn more calories when they take a minimum daily dose of 270 mg of caffeine. A cup of coffee contains about 90 mg of caffeine.
There are studies on the effectiveness of green tea for weight loss, and they suggest that catechins and caffeine found in green tea can help support weight maintenance
You can also try a metabolism booster powder that you can mix into your smoothie or juice
Even though supplements that are promoted as fat busters and a metabolism booster for weight loss, used only by themselves, they rarely have a significant effect on weight loss.
If you really want to shed those extra pounds, figure out how to cut needless calories from your diet, regular exercising, are probably your best and most effective, metabolism boosters.