Metabolism is the process the body uses to burn calories from food and transform it into energy so that one can function. Metabolism (or BMR) can fall as a person puts on weight, gets older, or simply skips a meal. Learn how to boost metabolism by following these five simple tips which will increase BMR to help burn calories and achieve those weight loss goals.
What are Metabolism and BMR?
The body’s metabolism involves a large range of biochemical processes, which consists not only of the breaking down of substances (catabolism), but also of the building up of substances (anabolism). Nonetheless, the term metabolism is commonly used to refer specifically to the rate at which the body burns calories that are obtained from foods as it is broken down and transformed into energy.
The Basal Metabolic Rate (BMR), or Resting Metabolic Rate, is the rate at which the body burns calories to perform its normal functions, such as breathing, blood circulation, and digestion. BMR is slower in some people than others. Factors that can decrease BMR include being overweight, while BMR also reduces with aging.
Metabolism and Weight Loss
For weight loss to occur, one needs to burn more calories than are consumed. This can clearly be done by eating less or by increasing exercise levels. However, by boosting metabolism and therefore elevating BMR, one can help fight the struggle to lose those extra kilograms in a more effective way and lose weight faster.
How to Boost Metabolism Following Five Simple Tips
Follow these five simple tips to increase BMR for weight loss and help burn those excess calories.
Boost Metabolism by Eating Breakfast
Many people skip breakfast in order to cut some calories out of their day. It is now well known that when the body’s caloric requirements are lower than what is needed for it to perform its normal functions, the BMR slows down. This is a protective mechanism in response to your body assuming that you are starving. As such, by skipping breakfast, the already long time between meals is being prolonged, to which the body responds by slowing down its metabolic rate. So to boost metabolism, one must eat a healthy breakfast.
Eat Smaller Meals More Frequently to Boost Metabolism
Just like eating breakfast helps boost metabolism, eating smaller meals more frequently during the day will also help prevent the body’s BMR from falling. In addition, by eating smaller, more regular meals, one will be less prone to hunger and this can, therefore, help combat cravings.
Undertake Aerobic Exercise Regularly to Boost Metabolism
Aerobic exercise increases your energy expenditure by burning calories. However, it not only boosts your metabolism during the period of exercise but also for a short time afterward.
Boost Metabolism by Building Muscle
Strength training and endurance exercise that helps build muscle will not only help tone up the body but will also assist in boosting metabolism. Muscle burns more calories than fat, and therefore building muscle can help boost metabolism even while resting! Although muscle weighs more than fat, the end result will help with those overall weight loss goals.
Boost Metabolism to Lose Weight by Drinking Lots of Water
Believe it or not, water is not just a stomach filler. Water is required for the body to perform metabolic functions and therefore to burn energy. You will have heard many times that you should try to drink at least two liters (or eight cups) of water per day.
By following some simple tips on how to boost metabolism, one can help increase energy levels, feel less sluggish and help with that overall goal to lose weight.