Speed up your metabolism

Speed up your metabolism

What is your Basal Metabolic Rate (BMR)?

It is the rate at which our bodies burn calories. In general, the more muscle we have, the higher our metabolic rate; the less muscle we have, the lower our metabolic rate. This is why personal trainers will always include some strength training into any weight loss program. This also explains why men, who have a high proportion of muscle, have a faster metabolism than women, and why a 20-year-old has a higher metabolism than a 70-year-old - again, they have more muscle.

How do you speed up your metabolism?

There are many pills, supplements and foods that claim to speed up your metabolism and burn fat, however most of these claims are unproven.

Unfortunately there is no quick fix to boosting your metabolism and in turn ridding your body of that unwanted fat, it will require some work on your part, here are a few tips to boosting your metabolism:

Be more active

Exercise regularly. This may be obvious, but exercise is a sure fire way to speed up your metabolism. Do a mixture of aerobic and weight resistant training for the best results. May sure you try to be more active in your daily life. Walk over to your colleague's desk rather than always sending an email. Take the stairs instead of the lift. Get off one stop on the bus or tube, than you need to and walk the rest of the way.

Eat less and more often

Eat regular small meals. Rather than having a standard breakfast, lunch and dinner, eat smaller portions, regularly throughout the day. There's evidence that eating small regular meals throughout the day rather than sticking to your main meals will help to keep your metabolism ticking over. It is thought that 10% of the calories we use each day go towards digesting and absorbing food. Therefore it stands to reason the more times you eat the greater the effect this is going to have on your body.

Pump some iron

Increase your muscle mass with regular strength training. Lean muscle mass requires calories to maintain itself, so the more muscle you have, the higher your metabolism.

Eat protein rich foods

Try to eat foods packed full of protein. Research has shown that around 25% of calories in a protein rich meal may be burnt off. But make sure you choose low fat protein foods such as lean meat, skinless chicken and low fat dairy products

Spice up your life

Eat spicy foods. Spices such as chillis are thought to raise the metabolism by up to 50% for three hours after eating due to the increases in your heart rate. This doesn't mean curries every night of the week, before you ring the Indian takeaway. Make sure you always choose curries with the lowest fat and calorie content. Try to make you own, rather than opt for a take-out or ready meal.

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