Metabolism is the rate by which the body produces and consumes energy and calories and is partly determined by the amount of muscle we have. The more muscle the higher the metabolic rate.

 

Several factors affect the metabolism such as the amount of muscle tissue, frequency of meals, stress levels, activity levels, diet and stress. Loss of muscle due to not enough physical activity slows down the metabolic rate. The same applies with a decrease in physical activity that comes naturally with old age.

 

Here are 10 quick tips to speed up your metabolism:

 

 

 

1. Become more active. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can take off calories. The key is to match the amount of eating to the amount of activity one has.

 

2. Don’t skip breakfast. This is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

 

3. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

 

4. Avoid sugar - it’s addictive. Sugar enables the body to store fat. A person should eat food that helps sustain an even level of blood-sugar. Additionally, exercising 2-3 times a week should be in order to stabilize blood sugar.

 

5. Eat spicy foods and include more energy foods in the diet. Spicy meals with peppers can increase the metabolism. Energy foods include fruit, vegetables, beans and whole grains.

 

6. Plan meals in advance. Always prepare the right amount of food to be consumed at the regular intervals. Don’t snack between meals.

 

7. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

 

8. Get enough sleep. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

 

9. Drink plenty of water. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

 

10. Ditch the stress! Stress, whether it’s physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

 

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out should be a way of life and not something you do for a few months before going back to old eating habits. Click here for 101 Everyday Tips


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