Learning how to keep a high metabolism rate is probably the holy grail of weight loss. Some people are born with high metabolism, but for most of us it is imperative that we learn how our body works so that we can help it to run as efficiently as possible. That means knowing what factors affect our metabolism, and what we can do to help it along.
For most people, metabolism slows after the age of 40, and while we cannot control our age and genetics, there are things we can do to improve the way our body metabolizes food. Our body is always burning calories. Even when we are resting, we have a resting metabolic rate at which our body functions. This resting rate is usually higher in people with more muscle mass. At rest our body burns an estimated 6 calories for every pound of muscle and only 2 calories for every pound of fat. Therefore, it stands to reason that strength training will work to increase our metabolic rate. After a bout of resistance training, our body is given a boost in its metabolic rate because all of our muscles are activate. This causes an increase in metabolism throughout the day. Additionally, aerobic exercise does not necessarily increase muscle mass, but it does give us a metabolic boost. Regular, intense exercise activates our metabolism in the hours following our workout. By adding short bursts of jogging to your regular walking routine, or by doing a more intense class at the gym, we are able to give our body a signal to increase our metabolism. As I stated in my blog “We are gathers and hunters,” we are designed for exercise, so use that to your advantage.
Another factor that affects our metabolism is our level of hydration. Our body needs water to function properly. Without water our metabolism slows down tremendously. Studies show that even the slightest bit of dehydration immediately begins to slow the metabolic rate of the body. Be sure to drink water or some type of unsweetened beverage before every meal, and snack on fruits and vegetables that contain fluids, rather than chips and pretzels. It is also shown that iced, cold drinks prompt the body to burn additional calories during digestion, so water on the rocks is a great way to kick your body into a calorie burning mode. Additionally, it is a good idea to drink an 8 ounce glass of water for every pound of weight loss during a workout to replace all the fluids that are released during exercise.
Eating more often is also a great way to increase your metabolism. Large meals with many hours in between prompt your body to slow down. By decreasing the size of your meals, but eating them more often throughout the day keeps your metabolism going and burns more calories throughout the course of the day. Having a small meal or snack every 3 to 4 hours is a good guide and it also helps you to eat less at meals if you eat regular, healthy snacks during the day. On a side note, spicy foods can give your metabolism a 20% boost for up to 30 minutes, so if you like spice, then try adding some sliced green chilies or red pepper to your pasta or salad to give your body an extra jump.
Remember, metabolism is somewhat genetic, but there are many things that can be done to help overcome our genetic deficiencies. I will be sharing more metabolism tips in my next blog, but for now try some of the above tips. Who knows, you might just see some unexpected weight loss notice your energy levels increase. Until next time, keep working on the healthy, happy life you deserve.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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