Tricks to speed metabolism by MD Thordis Berger

Posté dans Medical and tagged Fitness, Health, Metabolism, BMR, weight

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These are the best tricks to speed metabolism and help you lose weight more efficiently by MD Thordis Berger.

Metabolism is the set of life-sustaining chemical transformations within the cells of living organisms. These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR).


BMR

Your BMR accounts for anything between 40% and 70% of your body's daily energy requirements, depending on your age and lifestyle. A "slow metabolism" is more accurately described as a low BMR.

Different factors may also influence your metabolism and some of them you might be able to control.


High-intensity interval training (HIIT) 

High-intensity interval training (HIIT) is, in very simple terms, is alternating bouts of intense exercise with less intense “rest” periods. The next time you run, swim or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterwards. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy.   You increase the number of mitochondria and how efficiently they burn throughout the day. This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.   

Muscles


The more muscle you have, the more calories you burn—no matter what you’re doing. Muscle cells require more energy to maintain than fat cells, so people with more muscle than fat tend to have a faster metabolism.


As we get older, we tend to gain fat and lose muscle. This explains why your metabolism may slow down as you get older. In general, men tend to have a faster metabolism because they have more muscle mass, heavier bones and less body fat than women.


Genes definitely play a role in muscle size and your ability to grow muscles, both of which affect your metabolism.


Tricks to speed metabolism


Training: To increase your metabolism, do not only cardio workout, but invest also in strength training. To give an example: The average woman in her 30s/ 40s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day.


Eating the right food: Proteins, omega-3 fatty acids and whole food

If you increase your overall physical activity, you do not want to lose muscle mass. One of the best ways to keep your body from devouring your muscle tissue is to give it another source of protein — dietary protein. 


Protein needs differ by individual, but typically consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to fuel weight loss. Research has found that because protein is more difficult for the body to break down and digest than other nutrients, it can increase post-meal calorie burn by as much as 35 percent. Aim to incorporate some protein into every meal and snack throughout the day.


Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. Research demonstrated that omega-3 fatty acids supplementation significantly increased resting metabolic rate and energy expenditure during exercise.  In addition, FO consumption lowered triglyceride levels and increased lean mass. The individual should make certain that he or she is taking in at least 25-35 grams of high-quality fats, whether these be from fish, nuts, flax, olive oil, or the like. 


Eat whole foods: Although smoothies are very popular these days and can be healthy there is also a downside. A big part of the body’s job is breaking down food so that the body can absorb nutrients. That means that the body is expending much less energy when we ingest spinach, bananas and co in their solid form. By prioritising lean meats, fish, fibrous vegetables and fruit, you are driving up TEF (the Thermic Effect of Food, or your metabolic rate after eating) and expending more calories on digestion.


More articles by MD Thordis Berger here.

Posté dans Medical and tagged Fitness, Health, Metabolism, BMR, weight.