If you want to lose weight, don’t deprive your body of important calories and nutrients. Instead, take action to re-activate your metabolism and get it working to your advantage. If you are having difficulty getting rid of unwanted fat or reaching your desired weight, maybe it is due to your metabolism not functioning as well as it could.
Know Your BMR (Basal Metabolic Rate)
Knowing your BMR helps you understand how many calories your body needs to perform the myriad of automatic processes necessary to keep you alive and functioning as you should.
You should not use your BMR as a basis for structuring a highly restrictive diet, because it may lead to adverse effects. Eating less than what your body needs for its basic functions is not healthy. Make sure you eat enough healthy foods to supply both the nutrients and energy your body’s natural processes require.
If you go on a very calorie-restricted diet and don’t eat enough your body will very likely switch to starvation mode. The body’s metabolic rate is then suppressed to minimize energy expenditure. Less critical, high energy-requirement systems such as digestion are slowed to help achieve this reduced energy usage.
Ketosis, or the conversion of stored fat to usable energy, slows down also.
The result is a sluggish metabolism and a slow, disheartening way to lose extra pounds.
Gain More Muscle
Any exercise, whether strength or aerobic, is beneficial for utilizing energy, however as far as increasing your metabolic rate, strength training is the gift that keeps on giving. Muscles are more metabolically active compared to bone and fat.
Muscle tissue is far more dynamic than the others, and this activity has a far higher energy requirement. This is why if you want to lose weight, exert an effort towards increasing your body’s mass of firm healthy muscles.
A body which comprises more muscle uses up more energy (including breaking down fat for energy) both during exercise and at rest.
Many studies have proven that gaining more muscle is one of the fastest ways towards shedding excess pounds. Start doing strength training exercises that will give your body the chance to gain muscle and lose unwanted pounds.
Keep Your Blood Sugar in Check
Your metabolism will most likely function at a more optimal level if your blood sugar levels are normal. This doesn’t mean you have to totally eliminate all carbohydrates. Carbohydrates are also part of a healthy diet. You just have to choose the right kind of carbohydrates.
Opt for complex carbohydrates because these are the carbs that do not flood your bloodstream with unusable sugar right away. The glucose from complex carbs is released into your blood more slowly, thereby giving you a steady and useable supply of energy. You will more likely avoid sugar spikes if you avoid simple carbohydrates, which can also trigger food cravings.
If your blood sugar levels are not subjected to abnormal highs and lows, then your metabolism will function more correctly, glucose will be used as it is made available by digestion, and fat will be broken down to ketones to supply any energy deficits.
A study showed that people who did not specifically ‘exercise’ but were generally active all throughout the day, were found to burn more calories than individuals who regularly exercised but were sedentary outside of their exercise regimen.
Therefore, whenever possible stay active or get up and move throughout the day, even if you don’t have a weekly exercise program!