Most dieters are aware of metabolism and it’s effects on an individual’s weight. Metabolism is a process that serves many important functions, including converting food and drinks into energy and using energy to construct certain components of cells.
For the typical dieter, metabolism can be a natural-born enemy, a process that simply isn’t fast enough for dieters to lose weight. Even more frustrating, a person’s metabolism can hinge on genetics and gender. People may inherit a speedy or slow metabolism. Gender also plays a role as men have a tendency to burn more calories than women, even while resting. Those who inherited a speedy metabolism are often the people who can seemingly eat whatever they want without gaining a pound.
But gaining a faster metabolism isn’t just for men or those who inherited a speedier metabolism at birth. In fact, here are 5 healthy ways to speed up your metabolism.
Healthy Way #1 To Speed Up Metabolism
Pack on some muscle. People with more muscle tend to have a higher resting metabolic rate. That’s because muscle burns more calories than fat. According to the American Council on Exercise, each pound of fat burns just 2 calories per day, while various estimates suggest each pound of muscle burns between 35 to 50 calories per day! Those figures might seem insignificant, but they add up over time and someone with significant muscle can burn considerably more calories than someone without. Employ resistance training to build muscle, as such training activates muscles all over the body, increasing your daily metabolic rate as a result.
Healthy Way #2 To Speed Up Metabolism
Emphasize intensity. Daily exercise is great, but high-intensity daily exercise will prove more effective at speeding up your metabolism. Low or moderate intensity workouts don’t pack the same punch as high-intensity workouts, which produce a longer increase in resting metabolic rate. Sign up for Zumba or a spin class at your gym, or find something similar you can do at home like Burst Interval Training. All of these are the kind of high-intensity cardiovascular workouts that can speed up your metabolism. These kinds of workouts can also help busy people get a great full body workout without blocking off big chunks of time.
Healthy Way #3 To Speed Up Metabolism
Embrace grazing. Grazing is a dietary philosophy in which individuals eat 5 to 6 smaller meals every 3 to 4 hours instead of 3 large meals each day. Eating this way helps keep your metabolism working, and the result is you will burn more calories throughout the day than you would if you ate a more traditional diet. Of course, what you eat while grazing is important, too. Choose low-fat high-nutrient foods, and snack on fruits and vegetables instead of more popular snacks like potato chips. Grazing on unhealthy foods won’t lead to weight loss and may even cause weight gain. Some of my personal favorites are shelled pumpkin seeds, baby carrots, apples, oranges and bananas, some of which I purposely leave out on the counter to make it easy.
Healthy Way #4 To Speed Up Metabolism
Eat more protein. Protein can serve many purposes for people trying to lose weight. Protein has a tendency to make you feel full when you eat it, reducing the likelihood that you will overeat. In addition, the body burns more calories when digesting protein than it does while digesting fats or carbohydrates. Turkey, low-fat dairy products, fish, nuts and beans are great sources of protein, which should not be all you eat but can be used a periodic replacement for other foods that may slow down your metabolism. Did you know: 1/4 cup of shelled sunflower or pumpkin seeds has 10 grams of protein? Talk about easy, a big handful would give you around 20% of your daily recommended value.
Healthy Way #5 To Speed Up Metabolism
Stay hydrated. Your metabolism will likely slow down if you allow yourself to get dehydrated. When the body does not have enough water, several of its functions, including the ability burn calories, slow down. Muscles are roughly 70 percent water, so if they are not fully hydrated they cannot generate energy, affecting your metabolism. In addition, the body is not as effective at using fat as fuel when it is dehydrated, further slowing metabolism. Staying hydrated is as easy as drinking enough water throughout the day. How much water an individual needs to stay hydrated is open to debate among medical professionals, but most of us know the ” 8 or more glasses of water per day” rule, which studies show burned more calories than those who drank 4 glasses of water per day.
Many people feel they were either gifted at birth with a fast metabolism or doomed from the start with a slow metabolism. But an individual’s metabolism is not set in stone, and there are a host of healthy ways men and women can speed up their metabolism. Use these 5 Healthy Ways To Speed Up Your Metabolism and you’ll be well on your way!