A Simple But Effective Trick to Speed Up Your Metabolism!

How to control your weight, and speed up your metabolism? metabolism

Did you know that diets are a leading cause of slow metabolism? It’s sad but true: the more diets you go on, the more damaged and inefficient your metabolism becomes. Metabolism

If you’ve been a chronic yo-yo dieter for years, you might feel like your metabolism is broken beyond repair. Some life-long dieters find that they gain weight when they eat anything approaching a healthy number of calories each day. That’s a demoralizing problem, but don’t give up just yet! There is a fast and easy way to get your metabolism back up to speed.

Cutting calories and exercise,

While important to good health, it is not the best or only way to lose weight. Foods that increase metabolism will help your body burn calories more efficiently, give you the proper nutrition to fight cravings, and help you control your weight much more successfully.

The truth is that many diet supplements and workout plans simply won’t work unless people eat right, and eating right starts with foods that increase metabolism. By eating the proper foods you can easily control your weight successfully, which means you don’t gain it back when you stop dieting. The first thing to do is to understand how your metabolism works and to learn which foods can help raise your metabolic rate naturally and effectively.

Understanding How Your Metabolism Works?

Your metabolic rate is a measure of how effectively your body burns calories and processes the food you eat. Metabolism is a series of chemical reactions and biochemical processes that take place inside of the body. The more efficiently these chemical reactions and biochemical processes work within the body, the higher your metabolic rate.

Your metabolic rate is dependent on many factors, such as genetics, exercise, the food you eat, your age, and even your mood. Some of these factors are more easily controlled than others. Changing your diet to consume more foods that increase metabolism is one of the easiest ways of boosting metabolism and losing more weight over time.

So, The key to a Faster Metabolism is More Food:

How is that possible?

To better understand the reasoning behind this trick, let’s take a crash course in dieting and metabolism. Everyone has a certain amount of calories that they must consume in order for their bodies to function properly.

This is called the Basal Metabolic Rate, or BMR. You can find BMR calculators online, or you can quickly estimate your BMR by using this simple system:

12 to 13 calories per pound of body weight will result in weight loss.
15 to 16 calories per pound of body weight will result in weight maintenance.
17 to 18 calories per pound of body weight will result in weight gain.

(It’s important to note that these estimates assume that you get a regular amount of physical activity each day. If you are completely sedentary or very active, your calorie requirements will vary. Consult a BMR calculator that takes various activity levels into consideration.).

Dieting can lower your BMR by 20 – 30%. Very low-calorie diets, also known as starvation diets, result in the most damage.
A healthy, active 150-pound person needs approximately 2,200 calories per day to maintain their body weight.
If that same person goes on a low-calorie diet, they will maintain their body weight on a mere 1,870 calories. Metabolism

Now let’s say that a person decides to lose a few pounds. If the dieter has a healthy metabolism, they can lose weight by consuming 1,800 calories a day. But with a diet-damaged metabolism, that dieter will need to drop their daily calorie consumption to 1,260. That’s bordering on dangerously low.

Free BMR, Basal Metabolic Rate: Metabolism

So How Does One Speed Up Their Metabolism after Years of Ravaging Diets?

As stated above, more food is key.

You need to nourish your body to encourage it to heal. This might sound too good to be true. After all, if all it takes to lose weight is to eat more food, why doesn’t everyone do it?

It’s not as easy as it sounds. When you start to eat normally again, you will almost certainly gain weight. This quick gain scares many dieters, sending them back to the near-starvation diets they’ve grown accustomed to. Metabolism

But if you can just wait it out, the scale will start to move in the right direction once more. Remember, it took your body a while to reset its metabolic rate to a slower speed. It will take just as long, if not longer, for it to speed back up.

There Are Some Things You Can Do to Minimize The Waiting Period:

First,

Calculate how many calories you would need with a healthy BMR.
Start eating that number of calories each day. It might feel like a lot of food at first, but just remember that your body is repairing itself, so it needs plenty of fuel.
Instead of digesting three large meals several hours apart, allow your body to burn food throughout the day by eating 5 or 6 small meals.
Eat foods from a variety of groups.
Take at least half of your calories from whole grains, fruits, and vegetables.
Try to eat some lean protein at each meal.
Be sure to get a little physical activity each day, even if it’s just a half-hour walk after dinner.
Add in some meditation and deep, mindful breathing to alleviate stress.

Now You’ve got all The Bases Covered:

Food, energy, and oxygen. All three are vital for maintaining a healthy metabolism. It might take longer than you like to see a weight loss with this method, but the loss you do attain will be a healthy and permanent one. Some habitual dieters are able to speed up their metabolisms in weeks. Others take months. Your individual success will depend on age, genetics, and adherence to the plan.

Remember:

Diets slow down metabolism, but it can be repaired!
Give your body small doses of fuel throughout the day, plus the movement and oxygen it needs.
This is a simple, proven trick for getting your metabolism back on track.

How to Stop Your Cravings Dead in Their Tracks?

You’ve been doing well on your diet, sticking to your plan, and making healthy changes. Then, BAM! You can’t stop thinking about chocolate. Or salty potato chips. Is it hunger, or is it a craving? Sadly, many of us have lost the ability to tell the difference.

Hunger is the body’s way of telling you it needs more sustenance.

However, it is rare for people in industrialized nations to crave foods due to real nutritional deficiency. If you crave fat, salt, or sugar, you can bet you’re not feeling true hunger. The modern Western diet is high in all of those things. Most cravings stem from feelings of deprivation, poor blood sugar control, or an unmet emotional need. Sometimes cravings are stimulated by the flavor-enhancing chemicals

in processed foods,

Some individuals, especially those with insulin resistance or type 2 diabetes, have cravings for carbohydrates that seem to get stronger as more carbs are consumed. This is due to the rapidly rising and falling glucose levels.

Discover the root cause of your cravings:

Here’re some helpful tips for discovering the root cause of your cravings, and stopping them dead in their tracks:

1. Eat Enough, Often Enough:

Can’t stop thinking about food?

Chances are good that you might actually be hungry. If you find yourself craving foods that are typically considered healthy, such as meats, fruits, or vegetables, give in to your cravings. Your body is telling you it needs more nutrients.

To keep cravings away, eat a small, healthy meal (approximately 200 calories) 6 times a day.
Avoid artificial sweeteners. Aspartame, sucralose, and MSGs enhance the flavor of our foods. Unfortunately, these chemicals have also been shown to create a hunger response in some individuals, even after they’ve eaten.
Stop your cravings by reducing the amount of chemically-enhanced, processed food you eat.
Prepare whole foods instead, and eat a small amount of real sugar on occasion instead of large amounts of artificial sweeteners every day.

2. Carbs Create Cravings:

If you’re diabetic, pre-diabetic, or insulin-resistant, you probably know what it’s like to daydream about carbohydrates.
That’s because your body doesn’t use glucose correctly, so it constantly craves sugar (and other carb-rich foods that cause a jump in blood glucose levels).
Choose foods that are low in carbohydrates or whole-grain foods with plenty of fiber.
These foods don’t stimulate cravings the way processed flour products do.

3. Discover What You’re Really Hungry For:

If you find that you’re hungry most of the time, you should take a moment to sit down and reflect on what you’re hungry for.
Food has a strong emotional connection for many of us, and it can be difficult to discern real hunger from boredom or loneliness.
Sometimes a hug or a new activity can satisfy our needs much more than extra food can.

4. Evaluate Your Diet:

If your cravings persist after taking the above steps, your diet might not be providing all the nutrition you need.
Write down all the foods you eat for a week or two, and then have a doctor or nutritionist evaluate your diet.
They can recommend dietary changes or supplements that will reduce your cravings.

5. Eat What You Want (In Moderation):

Of course, everyone gets stuck in a food rut every now and then. Your cravings could be a signal that you’ve grown bored with your eating plan and need a little something to increase morale. If that’s the case,

Go ahead and eat what you’re craving, but keep it in moderation.
Instead of having a huge slice of pie, have a smaller portion and split it with a friend.
Have those cheesy nachos, but increase your exercise to compensate for the extra calories.
Almost any food can be an occasional part of a healthy diet.

Cravings are your body’s way of telling you what it wants or needs. Once you get to the root cause of your cravings, you can take steps to send them packing permanently.

Foods And Drinks that help You to Speed up Your Metabolism:

Foods that are high in fiber such as cereals, fruits, and vegetables are considered to be foods that increase metabolism. Fruits and vegetables such as apples, mangoes, kiwi, grapefruit, asparagus, and broccoli are just some high-fibered foods that help increase your metabolism as these types of food are high in Vitamin C, which helps the body to absorb calcium.

A. Drinks:

There are several drinks that are included in the foods that increase metabolism. These drinks include green tea, water, coffee, and milk. Incorporating one of these drinks in each meal is a great way to boost metabolism.

B. Foods:

There are many types of foods that increase metabolism so it should be easy to incorporate them into your diet at every meal Typical breakfast foods such as oatmeal, whole-grain cereal, eggs, yogurt, and grapefruit all boost metabolism.

Many sources of animal protein increase metabolism, including beef, chicken, pork, turkey, tuna, sardines, and salmon. Non-animal sources of protein like almonds and peanut butter are good choices also.

3. Fruits:

The best fruits for metabolism are apples, blueberries, lemons, limes, and oranges. There are so many vegetables to choose from that you will be sure to find something different to enjoy every day. The list includes beans, cabbage, carrots, cayenne peppers, celery, cucumber, habanero and jalapeno peppers, spinach, sprouts, and tomatoes. Finally, olive oil and garlic also make the list.

With such a long list of foods to choose from, it shouldn’t be hard for you to find plenty of foods that increase metabolism to include in your diet.

These metabolism-boosting foods also benefit you in another way.

The release of calories from these foods happens over an extended period of time. The result is less insulin released by the pancreas and an even supply of energy between meals. This helps you cut out snacking caused by sugar cravings during the day.

Let’s Recap, Here’re 10 Easy And Healthy Steps to Boost your Metabolism and Lose Extra Weight:

They are easy to accomplish if you are motivated to lose that extra weight and take back control of your body.

1. Get Enough Sleep:

There are two reasons for this.

The first is,

That many studies have shown that people who get 8 hours or more of sleep per night have a higher metabolism than those who get less sleep.

The second reason is,

That getting enough sleep has an effect on daily energy levels. If you do not get enough sleep you will probably snack more throughout the day trying to compensate for the lack of energy you feel.

2. Never skip breakfast:

Eating breakfast is essential to increase metabolism naturally. The body needs food for fuel, and in turn, the fuel powers the body’s mechanisms. Without breakfast, blood glucose decreases, and the body weakens. The blood glucose should be at a normal level in order for the body to function well.

2. Physical activities burns calories:

Exercise in the Evening, our metabolic rate slows down during the course of the day. During a normal day, most of our calorie burning occurs during the morning. Taking a walk or some other form of exercise during the early evening speeds up our metabolism and helps burn away extra calories. You don\’t have to do an all-out workout, just something to get the blood pumping and your heart rate up.

3. Get Moving:

Our sedentary lifestyle is one of the biggest metabolism busters we have to deal with. Look for a way to incorporate more activity and movement into your day. Take a walk at lunch, use the stairs instead of riding the elevator, and don’t park in the space closest to the building where you work or at the mall. It’s the little things that will add up at the end of the day that count.

4. Protein:

Eating protein stabilizes your insulin levels which can have a big effect on how your metabolism runs.

5. Diet Choices:

The healthier your food choices the higher your metabolism will run. Your body needs nutritious high-fiber foods to run at its highest level. The reason for this is simple; the body must spend more energy extracting all the nutrients from these foods which it needs to function properly.

Both soluble and insoluble fibers are valuable additions to the diet. The insoluble fiber takes a lot more time to digest, therefore, uses more energy. The more energy requires for digesting the food, the energy mechanism activates.

6. Eat More Often:

This doesn’t mean stuff yourself all day long. If you eat 5 or 6 smaller meals during the day you will not only find you eat less but you’ll have more energy as well, keeping you away from those sugary snacks. Skipping meals is a big no-no because this can actually cause your metabolism to slow down.

7. Lift Something Heavy:

– Building lean muscle mass is one of the best things for increased metabolism that you can do. Not only will you burn calories while working out but lean muscle mass also consumes large amounts of caloric energy after the workout.

8. Fire up metabolism With Spices:

Spices or a combination of spices contain thermogenic properties that increase the body’s metabolic processes. Studies conducted yielded a favorable result that spices indeed, fire up energy expenditure, and promote nutrient absorption.

9. Avoid Stress:

Constantly stressed, you could be putting yourself in a position to slow down your metabolic rate. Too much stress can also cause elevated amounts of cortisol. And as you already know, cortisol is associated with extra body fat.

10. Get Your Supplements “Antioxidants”:

Supplements to consider are antioxidants such as vitamins A, C, and E, but one of the most powerful antioxidants is Alpha Lipoic Acid. These supplements will help your body produce energy efficiently, and therefore, help increase metabolism. The B vitamin group is also important as it helps the body to break carbohydrates down into glucose, providing the body with energy.

By learning how to increase your metabolism starting with these ten easy steps you can rev up your body’s fat-burning engine. The best part is these are all things you can do during the day and they require no special diets, pills, or even the latest exercise gizmo.

The bottom line:

Combining a healthy diet with even a moderate exercise program will further increase metabolism which in turn will help you burn the fat. A healthy lifestyle is key to any weight loss program, particularly if you want to keep the weight off once it is gone.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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