How to Increase Your Metabolic Rate to be Healthy

First and foremost, eating proteins causes the largest increase in the thermic effect of food. By the way, this thermic effect represents the extra calories needed to digest, absorb, and process nutrients in food. In fact, a process called thermogenesis, results in your body using about 10% of its calorie intake for digestion. Consequently, because your body digests proteins more slowly than fat or carbs, your body expends more energy absorbing nutrients in a high-protein diet.

Next, cold water has been shown to increase resting metabolism by ten to thirty percent for up to an hour after drinking it. Furthermore, because the body increases the temperature of the cold water to the body’s temperature, cold water burns up more calories. By the way, you could also drink cold carbonated water instead of just plain cold water.

Next, drink coffee because the caffeine in the coffee can boost metabolism by 3 to 11 percent and it promotes burning fat. However, coffee doesn’t have a significant effect on long term weight loss.

Next, get enough vitamin B because it has an important role in the metabolic rate. Particularly, vitamin B1 (thiamine), B2 (riboflavin), B6 (pyridoxine) are important. By the way, these vitamins are found in bananas, baked potatoes, eggs, peanut butter, spinach, whole-grain foods and orange juice, which you can make fresh using a juicer.

Most noteworthy, studies show that those who have breakfast lost more weight than those who don’t. Especially relevant, when you are sleeping, your metabolic rate is low. Meanwhile, eating breakfast causes the metabolic rate to increase. But, if you skip breakfast, your metabolic rate continues to stay low and you won’t burn as many calories until you have something to eat, such as around lunchtime.

Most noteworthy, while one pound of fat cells burn about two calories per day, one pound of lean muscle at rest burns six calories per day. Now, to gain five pounds, of new lean muscles, takes an average of three to four months of strength training. Consequently, over a year its possible for you to gain about 20 pounds of lean muscle. And, these 20 pounds of lean muscles would consume 120 calories in a day or about 7 percent if you consume 1,800 calories in a day.

Regrettably, most regular exercisers only gain a few pounds of muscle. And, that is not enough to make a big difference in the number of calories you burn. In the meantime, when not in active use, muscles burn very few calories. Therefore, it’s important to regularly lift weights for stronger bones and muscles. So, make it a regular part of your weekly workout.

Also, strength training is good for you because the muscles, protect you from injury, makes your bones denser, and make you look good. In addition, strength training improves the overall shape of your physique.

Moreover, all you need to do to get these benefits, is strength-training for just a couple of times a week. In addition, you’ll reverse fifty percent of the seemingly inevitable metabolism slow-down that comes as you get older.

By and large, high intensity aerobics don’t have to be difficult to do. For example, just increase your workout intensity for 30 seconds and then return to your normal intensity. Meanwhile, during the high intensity period, your body uses up more oxygen and the mitochondria, in your cells, work harder to burn energy.  Also, as you add these high intensity intervals, you increase the number of mitochondria and increase their efficiency as they burn calories throughout the day. As a result, you can exercise for less time.

For example, you can jog or run for five minutes at your normal pace. Then, jog or run as fast as you can for a minute or 30 seconds if a minute is too long. Now, go back to your normal pace for two minutes. And, repeat this sequence three times. Moreover, do this entire workout two or three times a week.

By the way, getting a good night’s sleep won’t boost your metabolic rate. On the other hand, not sleeping well or not getting enough sleep will cause you to eat more calories than needed. Which, in turn, results in you putting on more weight.

Most of all, it’s important to never starve yourself to lose weight. Because, eating too few calories causes your metabolic rate to drop in order to conserve energy. Consequently, it becomes even more difficult to lose pounds in the future.

Therefore, eat at regular intervals. For example, if you weigh 120 pounds, you should try to eat 1,320 calories a day to avoid the metabolic rate from falling. Moreover, research shows that these women who eat less than 1,320 calories a day end up having their metabolic rate drop by almost 50 percent.