Before we discuss some simple steps you can take to help boost metabolism so you start losing inches off your waist, hips, thighs, and buttocks more efficiently, let’s take a quick look at what metabolism is and what leads to decreased metabolism rate.
In the simplest terms, metabolism is the rate at which your body burns calories. The rate at which your body burns calories is called your metabolic rate. This rate can differ significantly from person to person. For example, you and your friend may have the same activity level and diet but still gain or lose weight at different rates. The reason is simple differences in metabolism.
Factors Contributing to the Rate of Metabolism
Your metabolism rate depends on a number of factors, including your age, physical condition, and the amount of fat and muscle on your body.
age
At birth it has a very high metabolism, but as the years go by its metabolism rate decreases. In your mid-30s, your metabolism slows down by 3-5% every 10 years, so at age 55, you need 150 fewer calories a day than you did in your mid-30s. This is usually the reason why as people get older they tend to gain weight and find it difficult to lose inches from the waist and other areas.
fat vs muscle mass
Muscle burns more calories to maintain itself than fat, if you have low body fat and are muscular then you have a high metabolism and on the other hand if you have a higher body fat percentage than you should, you will have a low metabolism.
Physical condition
Diabetes, poor health, lack of physical activity or an underactive thyroid are factors that can lead to a significant decrease in metabolism and weight gain. People with conditions like these find that weight loss programs don’t work and no matter what they try, they just can’t lose weight.
Other causes of low metabolism
Some of the biggest culprits for low metabolism have to do with the way we eat; fasting, a low-calorie diet, snacking throughout the day with foods high in sugar (sweets, colas, cakes, gum), eating or drinking too many foods that contain sugar.
By the way, the reference to the low calorie diet is not a typo or an error. Low calorie diets and weight loss programs don’t work and one reason is that your body is programmed to slow metabolism in response to less food. The body as a means of survival reduces the rate at which it burns calories. If you continue on this path, you will feel tired all the time and have a hard time getting through the day. Other possible side effects may include decreased heartbeat and low blood pressure.
Simple things you can do to increase metabolism
Now that we’ve looked at the causes of decreased metabolism, let’s look at some simple steps to boost metabolism and reach your weight goals.
it comes with age
To increase metabolism as you age, you’ll need to cut calories, so adjust your intake or increase your activity level to burn more calories and lose inches again. If you don’t make these adjustments to increase metabolism, your body will store the extra fat and gain weight.
Ensuring Optimum Health…Proper Diet + Protein and Dietary Supplements=Increased Metabolism
You can boost your metabolism up to two to three times by eating protein instead of carbs and fat. Bodybuilders often use protein supplements to increase metabolism and preserve a healthy muscle structure.
But don’t eliminate carbs entirely. Choose high-fiber complex carbohydrates, such as vegetables and high-fiber grains; these burn more calories than simple carbohydrates. You can boost metabolism by focusing on quality protein, high-fiber fruits and vegetables, with the occasional high-fiber grain. Protein is fuel for your body. Chicken, lean meats, and dairy are all great options. Adding protein supplements is a good way to make sure you’re getting them into your diet.
Water
I’m sure you’ve heard it said before, but it bears repeating…you should drink at least 8 8-ounce glasses of water a day to maintain an optimal metabolic rate.
aerobic exercise
Get as much daily aerobic exercise as you can safely handle. If you’ve stopped exercising for a while, a good way to slowly start again is to walk. As your fitness improves, you can start to include other aerobic exercises. Exercising early in the day will jump-start your metabolism and keep it going throughout the day.
Weight or resistance training to build muscle
Building muscle increases metabolism and burns more calories than diet alone. If you want to start slowly, add some ankle or wrist weights to your current aerobics routine. Adding protein supplements to your diet will also increase your effort to build muscle and lose fat.
Body Detox
Body detoxification has been a popular topic in the media in recent days and for good reason. Detoxifying the body involves taking steps to remove accumulated chemicals and toxins from the body to help you maintain optimal health. Detoxifying the body is a great way to increase metabolism and maintain a healthy body.
I hope this information has been helpful in answering questions about metabolism rates and how they affect weight loss.