How to Increase your Metabolic Rate: True and False Beliefs
The metabolic rate is a term that is referred to the energy or the calories that you expend over a day for keeping your body functioning. The most common belief is that people who are overweight have a slow metabolism i.e. they are able to burn the energy slowly, while thin people have a fast metabolism, i.e. they can burn energy quickly – this is however a myth.
Various scientists have measured the exact amount of calories that the overweight and healthy weight people burn while they are sitting or lying quietly. The results show that overweight people utilise more energy as they have larger bodies with bigger muscles and internal organs. But, after considering the body size variation, obese and lean people have been shown to have similar metabolic rates.
Your body composition influences your basal metabolic rate. Your total energy needs usually depend very much on how active you are. Muscle requires more energy to function than fat and as your grow old, you tend to gain fat and lose muscle – this is the reason why basal metabolic rate tends to decrease with age.
It is a very common belief among overweight people they even when they eat very little they still put on weight, hence they believe in the slow metabolism theory, however research has shown that those people tend to eat more than they think. You’ll gain weight if you consume more calories than your body needs. If you are able to manage to lose weight then you are also able to keep control of it in the long term.
Can you Increase your Metabolic Rate?
You blame your metabolic rate when you put on weight or have trouble losing weight. You can learn how to speed up your metabolism. Increased metabolic rate can help you burn calories, replace fat with muscle while providing you more energy. The key to increase metabolic rate lies in its understanding.
The best way for jump-starting your metabolism is to exercise as it reduces body fat and increase lean muscle mass. With the increase in lean muscle mass you will also experience increased metabolic rate as well as weight loss. Try various aerobic exercises like walking, swimming or cycling, these have added bonus of speeding up your metabolic rate for 4 to 8 hours after you stop exercising.
Don’t ever skip your breakfast as it is an essential component for your body. If you have been dieting or skipping meals your body’s metabolism slows down just to compensate for the lack of nutrients. If your cells do not receive sufficient nutrients they will function less efficiently on smaller amounts, and they will store more fat to use during these times of nutritional deprivation. The key is a balance of exercise and diet.
Include healthy foods like lean protein and vegetables in your diet as they can actually increase your metabolic rate. Also increase dietary fibre and limit sugary foods, alcohol, caffeine, and don’t smoke. Just jump-start a lethargic metabolism through exercise and diet with long lasting health benefits for you.