5 Ways To Increase Metabolism Rate
By Kirsten Whittaker
There are many factors that go into the rate your body burns calories. Height and weight, if you're male or female (women generally have slower metabolisms compared to men), your age (metabolism slows as you grow older), the amount of muscle (muscle burns calories faster than fat) and your DNA. And while you can't change what you've got, here are 5 steps you can take to help burn more fat.
Lost 15 Pound In Two Weeks!
Subjects pedaled on a stationary bike flat-out for 47 minutes. They ended up cutting 190 calories more from their resting metabolic rate for a full 14 hours AFTER the workout. Add this to the 500 or so calories (on average) that they got from the exercise itself and you'll agree the results are rather impressive.
Two or three vigorous workouts a week could see you losing a pound every two weeks thanks to the amount of calories burnt during the workout, and for hours afterward. And the good news is that any activity that gets you sweating and you can keep going for at least 45 minutes will give the same results.
2. Don't skip sleep as more sleep actually brings on a faster metabolism. Just one sleepless night cuts your resting metabolic rate by almost 5%, well into the following day - this comes from research. What's more, you burn up to 20% fewer calories when breaking down and digesting what you eat. Scientists have also found that women take in over 300 added calories when getting only 4 hours sleep compared with when they get a more realistic 9 hours of good quality sleep.
You'll want to try to get at least 7 to 8 hours of sleep a night. If you're having trouble, look at your sleep habits, and your sleeping space for clues as to what's keeping you awake. By practicing good sleep habits, you can quickly, easily get your metabolism back where it should be.
3. Metabolism rate reduces with age, but you can fight back. A new study finds that the natural drop in estrogen that occurs in menopause also reduces action in estrogen receptors found in the brain which have the role of managing the amount of calories burned by the body. Less estrogen brings a more sluggish metabolism - women this age burn up to 50 fewer calories each day than they did before menopause.
You can counter the slowdown by hitting the weights. Regular weight lifting adds enough muscle to work off up to 45 calories a day, which helps to make up for the lack of estrogen. But, the workout is not easy - 3 sets of 10-12 reps of anywhere from 8 to 10 different exercises done on 3 days a week for 3 months is what brings the numbers quoted in the research.
4. What you eat affects your metabolism, and if your blood sugar drops during the day, the end result is less muscle (blood sugar dips cause cortisol to be released which breaks down tissue - which includes muscle - for fuel). An idling metabolism is not what you're after, and you can prevent this by eating smaller meals, and adding up a few low calorie snacks to keep your blood sugar stable all through the day.
5. Have a small, healthy snack before bed as blood sugar levels fluctuate every 3 hours.This means that if you ate at 6:00 pm, by 9:00 pm those levels are drooping. It's a myth that eating before bed is not a good idea - so as long as you keep the snack healthy, its one of the best ways to increase metabolism rates while you sleep.
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