Your metabolism represents the physical and chemical processes in the body that maintain life.
These processes involve creating and consuming energy, breaking down proteins, carbohydrates, and fats to provide the energy needed by your body for maintenance and repair.
Metabolic rates are determined by how fast energy can be produced and used and the number of calories you consume and burn.
These rates are influenced by a variety of factors, such as age, sex, and proportion of lean body mass, which is the muscle to fat ratio.
A fast acting metabolism is crucial for optimal fat loss. There are several things you can do to try and increase yours, lets take a look at some of them:
Get enough sleep each night
Nothing makes you feel more energetic than a good night’s sleep.
You should aim to get between 7 and 8 hours each night.
When you are asleep hormones including growth and melatonin are released. A lack of sleep leads to these hormones being present in lesser amounts, which leads to increased levels of the stress hormone cortisol.
Cortisol slows down the metabolism and encourages the body to hold onto stubborn body fat.
So log out and get your sleep!
Eat breakfast everyday
Breakfast is arguably the most important meal of the day and is essentially what the name suggests, breaking the overnight fast.
During sleep all of the body systems slow down, including metabolism. Eating soon after waking will kick start the metabolism and provide the energy you need to take on the day. Include protein at breakfast and go easy on the carbohydrates keeping your intake moderate and complex to manage blood sugar levels. If you are an early morning exerciser aiming for performance you can include simple carbohydrates in the form of sports drinks or fruit juice and use breakfast as your recovery meal.
To boost metabolism you should be weight training for a minimum of 3 times a week. Muscle is more metabolically active that fat, which means it burns more calories, hence greater fat loss. The more muscle you have, the more calories you burn, even at rest! This applies to both males and females, everyone should have developed and conditioned muscle for the sake of their health – this doesn’t mean you need to look like a body builder.
Eat smaller meals more frequently
In the UK and various other parts of the world it seems tradition entails three large meals a day. Instead of this, try eating 5 to 6 smaller meals a day and space them out by 2-3 hours. Doing this keeps the digestive system in action all day, improving its health and function whilst burning more calories. Consuming smaller meals and snacks frequently throughout the day keeps the metabolism active, and it also helps to control appetite, regulate blood sugar levels, keep you energized, and build muscle mass.
Consume more protein everyday
It requires up to 25% more energy to digest protein than it does carbohydrates and fat, which means protein has a high thermogenic effect. When we eat protein the metabolism has to increase in order to provide the extra energy needed for protein digestion. Eating enough protein will also ensure you are building and maintaining muscle mass, which again leads to increased metabolism.
Maintain your hydration levels
Maintaining hydration is essential to enable metabolic processes. Being in a state of dehydration means your metabolism will not be able to maintain its ideal rate. To avoid such a situation you can aim to get at least 8 cups (1 cup = 8 ounces) of water each day. You would require more if the weather is hot or you are undertaking exercise.
Something to consider
The above suggestions are all methods that can be implemented to boost fat loss. To be effective they largely depend on the fact that you are maintaining a consistent exercise program and healthy diet. If you are not then the above ideas become nothing more than healthy behaviours.