How Many Calories To Eat Per Day To Lose Weight 15 Simple Metabolism Boosting Secrets

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15 Simple Metabolism Boosting Secrets

Your metabolism is the rate at which your body burns calories. The faster you burn calories, the more weight you can lose even if you eat the same amount, so it makes sense to do everything you can to boost your metabolic rate if you’re looking to shed a few pounds.

You use about 60% of the calories you need each day just by being alive. This is your basal (or resting) metabolic rate. About 30% of your calories come from how much you move (your activity metabolism). The remaining 10% is consumed by the process of digesting food (your thermal metabolism).

By making a few simple changes you can activate all three types of metabolism and get leaner faster.

1. Eat little and often

Small, regular meals throughout the day will keep your metabolism high. If you eat the same amount of food in one or two large meals as you do in five or six mini-meals and snacks, you’ll burn fewer calories. This is because your metabolism slows down between meals. Never skip meals to save calories. Having a low-calorie snack will work much better and also keep you from wolfing down the nearest candy bar later in the day.

2. Have breakfast

Your metabolism slows down during the night. When you’ve gone more than eight hours without eating, you need food to jump-start your metabolism. So have breakfast as soon as possible after waking up. If you’re not a breakfast person, take something healthy with you when you leave the house and eat it as soon as you can handle it. It’s not good for your weight loss plans to have to boost your metabolism with a cookie or cake mid-morning.

3. Eat enough

If you eat too few calories, your metabolic rate will automatically decrease. This is a self-preservation mechanism, kicking in when your body thinks you’re starving. The safest bet is to eat about 250 fewer calories than you need sedentary and get 250 to 500 calories of exercise each day to achieve steady weight loss of one to two pounds per week.

4. Eat lean protein

It takes more energy for the body to digest protein than it does carbohydrates or fat. Studies have shown that people who eat a high-protein diet burn more than twice as many calories in the hours after a meal as those who eat a high-carb diet. While the safety of high-protein diets can be disputed, it makes sense to include some lean protein as part of every meal.

5. Eat fiber

Food with lots of fiber also gives your heat metabolism a boost. Fiber-rich foods like beans, fruits, vegetables, and whole grains simply take longer to digest and therefore help burn more calories.

6. Spice up your food

Spicy foods (especially hot peppers) boost your metabolism by up to twenty-five percent for a few hours after eating. So eat hot and spicy foods a little more regularly and see if that helps. Go easy on the refried beans and guacamole if you decide to go Mexican!

7. Drink coffee

Caffeine speeds up your heart rate and the faster your heart rate is the more calories you burn. Not great if you have heart problems or trouble falling asleep!

8. Drink green tea

The phytochemicals in green tea are supposed to slightly increase metabolism making the brain and nervous system work faster. While there haven’t been many sizable and conclusive studies done on this to date, drinking green tea rather than latte or other calorie-laden beverages will definitely help you lose weight!

9. Get active

Aerobic exercise for more than thirty minutes not only burns calories, but also keeps your metabolism high for several hours afterwards. The best time to exercise is in the morning, as it will help jump-start your metabolism for the day. If you can get 30 to 60 minutes of aerobic exercise nearly every day, your metabolism will increase. Interval training would help even more.

10. Stop it

If you prefer light exercise, try going for a walk after lunch or dinner. This increases the metabolism boost you get after eating. No strenuous exercise on a full stomach though.

11. Build those muscles

Muscles burn calories even when you’re at rest. For every pound of muscle you add, you burn about 50 more calories a day without doing any other exercise. So it’s a great idea to include resistance or weight training into your exercise regimen. Twenty minutes three times a week is enough to make a big difference in your metabolic rate and body shape.

12. Go hot or cold

Any extreme temperatures you experience will help increase your metabolism by up to 20 percent as the body attempts to cool you down or raise your temperature. Make sure it’s safe for you to go to the sauna or arctic expedition before trying this. You might try keeping your home a few degrees cooler than it is comfortable to sit in in the winter and limiting the air conditioning to the hottest days in the summer. In the winter it will help you get up and moving and in the summer it will encourage you to go to the pool to cool off!

13. Drink ice cold water

Another trick is to drink a glass of ice water a couple of times a day. You will raise your metabolism by simply bringing the water up to body temperature. Drinking water is still necessary, of course, to keep bodily functions running smoothly (including metabolism).

14. Watch the alcohol

In addition to the empty calories that alcohol contains, it also has a dehydrating effect, which slows down the heat metabolism. Alcohol also tends to inhibit the fat metabolism process, which can lower the basal metabolic rate. And there’s not much chance you’ll want to exercise after all that booze, so it’s going to have an effect on your activity metabolism, too. Bad news all round!

15. Take up yoga

The chemical processes that make up your metabolism are regulated by the endocrine system, especially the thyroid. Yoga has many postures that have a powerful twisting and compressing effect on the endocrine organs, strengthening and stimulating them and this can help regulate and boost your metabolism.

If you boost your metabolism with these tips, you’ll improve your overall health and your ability to burn calories. Not only will you find that you lose weight faster, but you will also find that you have more energy, more strength, and will be able to more easily get through everything you need to do in one day.

Copyright 2005, Janice Elizabeth Small

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