Metabolism is simply the frequency at which you burn calories. It is also referred to as our Basal Metabolic Rate (BMR). Many factors affect our metabolism as age sex diet exercise and other daily habits. You can increase your metabolism naturally without supplements such as hoodia and other advertised remedies. Why do you want to increase your BMR? Some of the best reasons is that it takes less effort to control weight with higher BMR there is no need for a restrictive weight loss diet when you lose weight will be fat and not water you will have more energy and for those women who can never seem to keep warm the body will be warmer. With just a few simple steps you can turn easily boost your metabolism
You need:. .
Knowledge of expected BMR (use an online calculator like the resources below)
Desire to change your lifestyle.
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Eat breakfast. This is definitely not something you should hear for the first time but there is a reason beyond the fact that it gets your mind going in the morning. It is perhaps the most important factor to increase your metabolism. When you first get up your metabolism are looking for a jump start if you do not feed your body when it goes in reserve mode and slow down further. Not just any breakfast will do yourself. You need protein and fiber to increase your BMR and stave off any mid morning cravings that can lead you to the high sugar high starch foods. Two eggs and a slice of whole wheat toast yogurt with strawberries or oatmeal and fruit are good examples of healthy breakfasts.
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Eat four to five times a day. That’s right you can eat more actually help you increase your metabolism. Skipping meals or eating large portions of three meals have a negative effect on your metabolism. Just as with skipping breakfast when you skip a meal your body think it’s time to go into starvation mode and it turns out your BMR. Make sure you have bigger meals earlier in the day breakfast and lunch holding dinner portion smaller. You should also have a snack between meals consisting of a protein and / or high-fiber foods. One of the best snacks are some almonds or walnuts. Just enough to fit into the palm. This will keep the metabolism going and also satisfy any hunger you may have. Also make sure you are eating enough calories. At least 1 200 a day for women and 1 500 for men.
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Build muscle. Lean muscle burns three times as many calories as fat. You do not need to be a bodybuilder to do this. There are simple exercises you can do at home.
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Get off your booty and move. If you have a sedentary job get up from your desk from time to time and stretch walk around your desk walk down the hallway whatever you can do to awaken dormant metabolism. Find every opportunity you can to move. Although you are not able or willing to exercise in the traditional sense take the stairs instead of the elevator go for a walk at night after dinner walk the stairs to your house more often bike instead of taking the car on errands or to work walk the dog yourself if you have a backyard. These activities will not only increase metabolism but also clear your mind and reduce stress.
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Eat slowly and eat slowly food. When you take the time to chew your food more completely you not only increase the amount of energy you use to eat it but also give your stomach a break. Slow food is food that comes to your table so close to the road they came from Earth as possible. It is essentially the opposite of fast food. Less processed more fresh whole grains vegetables fruits dairy products and meat.
Hot peppers green tea and cold water.
* Hot peppers contain capsacin which has been studied and shown to increase metabolism by 10-20% in 30 minutes after a meal.
* Green tea has also been shown to increase metabolism by 30-40% a day.
* Plenty of water intake is essential to flush out excess water from your body and make it harder. Drinking water cold actually takes more energy than having it hot.
Tips and Warnings
some or all of these steps will help increase your metabolism. Doing a couple of them are better than nothing.
Do not participate in any exercise unless you are medically able to do so.