Lots of people want to boost their metabolism so they can burn fat more effectively.
The main reason people are overweight is because their basal metabolic rate (BMR) is lower than it should be. BMR is the rate at which your body burns calories to perform its normal functions of digestion, circulation, breathing, etc. This means that they burn fewer calories 24 hours a day .
Obviously, over a period of months, this adds up to stored fat.
Your body needs a minimum of 1500 to 2000 calories a day to perform its normal functions. When it does not get its daily requirement it slows down the metabolic rate. The protective function of the human body is to survive. So when the body 'senses' that it is not getting enough calories, it will start slowing down all its functions so that it does not burn up as many calories... this means that the rate of digestion, circulation, breathing slows down. This includes brain and central nervous system functions. By doing this the body is instinctively 'saving' calories. By drastically reducing your caloric intake you are working against the natural rhythm of your body. This is also the reason you will see that you gain all + more of the lost weight as soon as you get off your diet. The body starts 'storing' calories for a future 'self-induced famine'. This is also known as the 'yo-yo syndrome'... losing and gaining the same weight over and over again.
Dieters often complain of lack of energy, fatigue, exhaustion, headaches and difficulty concentrating, depression, irritability, etc. This is a direct result of the body not getting enough fuel (food) to function optimally.
The larger the size of a person, the more calories he/she will need to maintain the body's daily functions. If you weigh 300 lbs your body will need more calories than a 200 lb person. Men generally need more calories than women.
So, what is the best way to lose weight?
Use common sense, be realistic. Eat regularly, nothing harms a body more than skipping meals. Eat well-balanced meals. There is no such thing as 'bad' food... every food group is used by your body for necessary functions. What fats do for your body, proteins cannot.
Do NOT, do not, do not deprive yourself of your favorite foods. Deprivation will only set you up for failing. You WILL end up over-eating to curb your craving and chances are you will still eat the food you were craving initially. By depriving yourself you have now ended up consuming more calories than if you allowed yourself to have a reasonable portion of your favorite food to begin with.
The best option: eat healthy, include exercise and be active... burn more calories instead of cutting back to the point of starvation. Slow and steady weight loss lasts. To lose 1 lb of weight you need to burn 3500 calories.
Here are some tips to boost your metabolism. Start slowly and build up.
• Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobics, etc.) on a DAILY basis for 30 to 60 minutes, preferably in the morning. Forget this twice-a-week stuff. Your body was designed to be active on a daily basis! When you are active your metabolism will soar!
• Do an additional 15 to 30 minutes of aerobic exercise in the evening, five days per week.
• Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. Intervals means adding a brief stint of 1 minute aerobic activity every 10 minutes into your regular exercise routine.
• Tone your muscles with weight training six days per week . Toned muscles supercharge your metabolism! This should be done just after an aerobic exercise session. You should exercise each body part three times per week. For example, work on the lower body on Monday, Wednesday and Friday and the upper body on Tuesday, Thursday and Saturday. This can be accomplished at a gym or at home with a few sets of dumbbells
• Do not skip meals. Always eat breakfast! Skipping breakfast sends the message to your body that you are "starving" because you haven't had food in 18+ hours (dinner the night before to lunch the following day). As a protective mechanism, your metabolism slows down.
• Look for ways to be active . Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, etc. Look for the "hard" way to do things!
If you want to accomplish your goals, you make a way! If you don't, you make excuses!!!
| Pounds lost: 8.0