The basal metabolic rate (BMR), the amount of energy the body needs to function, varies from person to person. Women generally have a slower metabolism than men because they naturally have more muscle mass. Some people are born with a faster than average metabolism, others have less luck with a slow metabolism. However, this doesn't mean that you can't influence your metabolism in a positive way. There are ways to increase your metabolism, to make your body burn more calories. These tips will help to increase the metabolism. To really lose weight a healthy diet and exercise is very important.
Muscles burn a fair amount of calories to maintain itself. This means that a person with more muscle mass will automatically have a higher basal metabolic rate than a person with more fat mass. One kg of muscle consumes about 4 calories while one kg of fat consumes only 1 calorie. That seems like a small difference, but it can really add up. A person with the exact same amount of weight, height and age can have a way higher basal metabolic rate, due to the amount of fat and muscle mass. Therefore, it is important to do strengthening exercises.
Keep also in mind that muscle weighs more than fat. When one builds muscles you can become heavier and lose inches at the same time. If you eat before you go exercising, the metabolism gets an even bigger boost. An effect that will last the greater part of the day. Several studies have shown that the metabolism is increased for hours after the exercise. A great sport for increasing metabolism is running.
Drink enough water
The body needs water to burn calories. A shortage of water in the body slows down the metabolism. It is easy to learn to drink enough water. During the day, take a refillable water bottle with and make sure that it is empty at least 3 or 4 times a day. Ice-cold drinks will make your metabolism increase even more due to the amount of energy which your body needs to keep a normal body temperature.
Eat more often
By eating smaller amounts of food, several times a day, you make sure that your body is constantly working to digest nutrition. If you eat something small at least every 3 hours, the body remains constantly in motion, which burns more calories.
A teaspoon of chilli pepper boosts your metabolism by a quarter. This effect, unfortunately, lasts only for half an hour. But when you eat peppers at every meal there will definitely be a positive accelerating effect on the metabolism.
Coffee and green tea
Drinking coffee increases the metabolism for several hours. However, this effect is quickly extinguished by the addition of sugar or milk. Again, every little bit helps. Remember that too much coffee can have other negative effects on your health.
Green tea contains has a positive effect on the metabolism as well. In addition, green tea also contains the substance catechin causing the fat burning to increase. A cup of green tea will already have a positive effect, but the best result is achieved by drinking three to four cups of green tea a day.
It is not surprising that many diets are based on the limit of the number of carbohydrates, and the increase of the intake of protein. To digest protein the body needs twice as many calories. Good sources of protein are meat, fish, tofu, nuts, beans, eggs and low-fat dairy products like yogurt and milk.
Skip the crash dieting
When you would like to accelerate the metabolism, it is a very bad idea to go on a very strict diet. Crash diets will make you lose pounds quickly in the short term, but this is for the most part due to muscle breakdown. The less muscle, the slower the metabolism. The ultimate result is that when one goes back to a normal diet, you will quickly add weight, especially fat. This is also known as the yo-yo effect.
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