There are several factors that affect the metabolism of a
person, such as the amount of muscle tissue, the frequency of the meals one
consumes, genetics, stress levels, personal diet and activity levels. Metabolism
slows done due to the following: loss of muscle because of not enough physical
activity, the tendency of the body to cannibalize its own tissue because there
is not enough food energy to sustain it, and the decrease of physical activity
that comes naturally with old age.
Here are several ways to fire up one's metabolism:
1. Build up on lean, mean body mass. It is only natural that
metabolism decreases along with age, but it is possible to counter the effects.
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
already take off calories. The key is to match the amount of eating to the
amount of activity one has. Here are some guidelines in getting the right
exercise:
For strength training
-Increase the amount of repetitions of a particular
exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible
For cardiovascular training
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed
2. Eat breakfast. A lot of people are ignoring the fact that
breakfast 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. Avoid sugar. Sugar enables the body to store fat. It is
recommended that a person consumes food that helps sustain an even level of
blood-sugar. Additionally, progressive execerise 2-3 times a week should be in
order to stabilize blood sugar.
4. Eat spicy foods. Hot cuisine with peppers can increase
metabolism.
5. Sleep more. 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.
6. Increase water intake. Water flushes out toxins that are
produced whenever the body burns fat. Majority of bodily functions involves
water, and lack of water causes the body system's operations to decrease its
speed, and produces unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6
small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to
lose weight, which is a big mistake since it slows down metabolism.
9. Plan meals in detail. Always prepare the right amount of
food to be consumed at the designated intervals. Do not commit the mistake of
eating meals in sporadic patterns.
9. Ditch the stress! Stress, be it physical or emotional,
triggers the release of a steroid called cortisol, which decreases metabolism.
Also, people tend to eat excessively when stressed.
10. Guzzle up on green tea. It can be used as a substitute
for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it
has no undesirable side effects when too much is consumed.
11. Include more energy foods in the diet, such as fruits
and vegetables, beans and whole grains.
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 is not just a passing fancy, but a way of life.
