The term ‘metabolic rate’ refers to the energy (calories) you expend over a day just keeping your body functioning – your heart beating and your lungs breathing, for example. This is often called the basal or resting metabolic rate. There’s a common belief that people who are overweight have a slow metabolism (burn energy slowly), while thin people have a fast metabolism (burn energy quickly). This is a myth. In fact, it’s the other way round. Someone who is overweight will use more energy to keep their bodies working. This is because they have larger bodies, with bigger muscles and internal organs. Just remember, your total energy needs will depend very much on how active you are. Let’s investigate.
Having a high-revving metabolism is key to lasting weight loss and getting a lean, toned and sculpted body. Exercise is one method to boosting your metabolism, but dietary modifications can help out substantially, as well. By making changes to your nutritional habits, you can profit from many little “boosts”. You can give your fat-burning threshold which, when combined, creates a very dramatic overall effect and engages your entire metabolism in a matter of 21 days.
First, you will replace empty calories with calories that will fuel your workouts. Next, you will choose foods that burn more calories. For instance, lean protein requires a significant number of calories to every meal; you can get multiple metabolic points throughout the day. The same is true for high-fibre foods, which include most fruits and vegetables.
Add water to your day; more water, more water, more water. Yes water doesn’t taste like much, in fact it doesn’t taste of anything but drinking 2 to 3 litres of water every day can influence your metabolic rate. The energy burning process of metabolism needs water to work effectively. I know this is not technically a food group but it is a part of your diet which can make or break your metabolism. If you are not properly hydrated then your metabolism does not work as effectively and ultimately you burn fewer calories when resting. It is therefore really important to stay hydrated at all times if you want to maximise your metabolism.
To stay hydrated you need to make a conscious effort to be drinking water regularly. Keep a water bottle with you at all times and top it up regularly. Also, try to limit your intake of caffeine and alcohol. Excessive consumption of either of these products will have a dehydrating effect and inhibit your metabolic rate. I am not suggesting that you give up caffeine or alcohol but perhaps try to substitute one of your daily cups of coffee or one of your glasses of wine or to some of you your daily bottles of whiskey with a glass or 2 of water instead.
By making a few small changes to your diet can really help your body burn calories at an increased rate. As long as you don’t overdo it you should notice a positive improvement in your metabolic rate.
From here forward – You will switch from eating three big meals to having 4-6 smaller meals per day. This will balance your blood sugar, reduce fat-storing hormones and increase the calories you burn- a result of your digestive systems working steadily throughout the day. Yes, it will require effort and creativity.
Water, water and water!
Until next time friends,
Fit Body Fit Mind.