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Tweak Your Metabolism to Safely and Quickly Lose Your Weight

You must have often heard people blaming their slow metabolism for their weight. Metabolism influences your body’s basic energy needs. But instead of blaming metabolism, your physical activities and your food and beverage intake is to be blamed for excess weight gain, since they are the ones that greatly influence your metabolism.

Metabolism is the process by which your body breaks down the food you consume into energy. It involves complex biochemical process in which calories in food and beverage are combined with oxygen to enable release of energy your body needs to function optimally.

Believe it or not, your body needs energy even while you are at rest. Your body needs energy to support vital body functions such as breathing, blood circulation, adjusting hormone levels and for proper growth and repairing cells.

The amount of calories your body needs to carry out these basic functions are called basal metabolic rate. There are several factors that largely determine an individual’s basal metabolic rate. Three of the main factors are:

  • Age
  • Sex
  • Body size and composition

Based on the above three factors, the energy needs for your body remains fairly consistently. Your basal metabolic rate accounts for about 70 percent of the calories your body burns each day. Apart from basal metabolic rate, there are also other factors that play a key role in determining the amount of calories your body needs in a day, which are:

  • Food processing (thermogenesis)
  • Physical activities

Food processing activities involve digestion, absorption, storing and transportation of food, which accounts for 100 to 800 of calories each day. Physical activities accounts for the rest of the calories your body burns each day. It is by far the most variable factor that determines how much calories your body burns each day.

Calory intake word cloud

Now that we have a fair idea about the metabolism (which indeed is a natural process), it is futile to blame metabolism for excess weight gain. Instead there are many factors that are within your control which regulates metabolism. These factors should be blamed instead. These factors include your diet composition, physical activities, sleep, and stress besides many others. Typically you gain weight when you eat more calories than your body is able to burn. Therefore to effectively lose weight, you will need to create an energy deficit by taking diet composition that gives less energy to the body and by increasing physical activity (workouts) that burn calories.

Diet composition

  • Choose food that is rich in protein, carbohydrate and good fat source. This is extremely important to boost metabolism.
  • Add herbs and spices in your food known to increase metabolism.
  • Include fiber rich food.
  • Avoid sugar and sugar rich food.
  • Avoid energy boosters since some of them work by acting on your hormones which disrupts metabolism.
  • Avoid alcohol since body gives preference to process alcohol first in an attempt to handle toxicity and recover your body fast. As a result, fatty foods eaten along with alcohol are packed of as stored energy in the form of fat.

Physical activities – Workouts

  • Do aerobic exercise like walking, swimming, cycling for 45 minutes each day.
  • Later move on to anaerobic exercise that involves weight and endurance training. This helps to build muscles fast and leads your body into fat burning mode.
  • Instead of doing non-stop exercise, break down your exercise into smaller time span. This will help you break weight plateau.
  • Relax properly after workout.

Things that boost metabolism

  • Never skip breakfast, it kick starts your metabolism for the day. After night long sleep, metabolism slows down. Having proper breakfast gives an instant boost as you wake up.
  • Eat several smaller meals throughout the day to keep the metabolism rev up.
  • Do not starve, it will only slow down your metabolism and will prepare your body to start storing food for crisis.
  • Drink plenty of water throughout the day. Dehydration stagnates your metabolic rate.
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One Response to “Tweak Your Metabolism to Safely and Quickly Lose Your Weight”

  1. Nutri Lounge says:

    Great information Karl. Always good to know what food groups are best for achieving health and well-being. Helps with maintaining a healthy weight too. This article is quite informative and helpful to all health goers
    Thanks for sharing.
    Nutri Lounge recently posted…Treat Sore and Painful Muscles with these Essential OilsMy Profile

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