Increasing your metabolism
Dieting and Metabolism
When we look at dieting, Without a doubt the most common question is “but won’t lower calories ruin my metabolism?” not a chance.Why do people stop losing after several diets? There’s a variety of reasons that come into play.
First, people tend to be a little sloppier in later diet attempts. Whether carbs or calories, there may be too much “guessing” or “forgetting” going on, bites here and there don’t get counted, quantities that are under estimated.
Second, how old were you when your metabolism wasn’t “broken”? Our body clock naturally begins dropping around age 40 and continues dropping 10% each decade. This means the 1500 calories you could eat at age 25 and still lose, isn’t going to work at age 50. At least not in the same way. Chances are you were also a bit more active 25 years ago.
Third, we need to compare apples with apples and notoranges. The weight lost on a traditional diet will be moderate at best. The dogma of “safely” losing 1-2 lbs a week is in no danger of being threatened!
Weight loss on low carb diets
However, the weight lost on a low carb diet will easily double that number, particularly if it’s a low calorie low carb diet like kimkins.Fortunately, tv shows like the biggest loser and celebrity fit club have shown us that it’s entirely safe and desirable to lose 5, 10, 15 lbs a week if obese.
A tip to keep in mind is that your body will never lose more quickly than is safe. This is why a person with 100 lbs to lose might lose 10 lbs in a week, while a person with only 10 lbs to lose will not lose the entire 10 lbs in one week.
Your metabolism is a living system
Our metabolism is a living, dynamic system. Throughout the day it fluctuates depending on our body clock and activities. New dieters are often afraid of “ruining” their metabolism by dropping calories. Hogwash! Does your metabolism drop when calories drop? Yes, but not to any great degree. Want proof? Look at the success stories at the kimkins website! Look at the amazing losses each week on the biggest loser.
Ask yourself this. Knowing that your metabolism drops to its lowest level while you sleep at night, do you set your alarm for 2 am to eat and keep your metabolism high? Of course not! When you wake in the morning, your metabolism automatically rises as soon as your eyes open, get out of bed, take a shower, get the kids ready for school and get yourself together for your own day.
If you’re still on the fence about whether lower calories means ruined metabolism, keep in mind that gastric bypass patients are intended to eat around 500 calories a day after surgery. it’s the entire purpose of the surgery. those that follow the 500 calorie instructions lose extremely fast. Those who can’t commit and pick easily digestible high calorie foods like mashed potatoes, candy, soda, chips, alcohol and ice cream don’t lose or may even gain.
If you’re considering a diet don’t be afraid of losing quickly. do be afraid of the side effects of obesity. It only take a few extra pounds before developing type 2 diabetes and once you have it, it’s for life. Your cells never regain their ability to use insulin.
So let look at how to increase your metabolism now
A person’s metabolic rate is a measurement of how fast their body burns calories which are, in turn, a measurement of energy.
Burning more calories
Burn more calories than your body consumes and you lose weight; burn more calories than your body consumes and you gain weight. Another way to say that is this: consume less calories than your body burns and you lose weight; consume more calories than your body burns and you gain weight.
The way to use your body’s metabolism to lose weight, then, is twofold:
Consume less calories than you burn (as in dieting);
Burn more calories than you consume (as in exercising);
The average body’s metabolic rate, and the rate at which the percentage daily values of the nutrients on a food’s nutrition label are based, is 2000 calories per day.
Your body naturally burns calories
Your body burns a certain number of calories per day just by virtue of you being alive – i other words, no exercise necessary. The process of breathing, for example, burns calories. As does the circulating of blood. All forms of burning calories based on nothing other than the act of being alive make up what’s called you basal metabolic rate (bmr). Interestingly enough, a person’s bmr makes up about 60% of the calories their bodies burn in a given day. The remaining 10% of the calories burned in a day are burned by what’s called dietary thermongenesis, comprising the heat-producing acts of eating and internally processing food.
Boosting your bodies metabolism
It is entirely possible to boost your body’s natural metabolism, in other words: burn more calories in a shorter period of time, or burn calories faster. Strength training (as in lifting weights) is one way to achieve remarkable effects. When you lift weights, the muscles tear and must be repaired by the body’s natural healing processes. Those processes require the body burn more calories. The body with a bigger muscle mass burns more at rest calories in any given span of time. As a general rule, we burn 50 extra calories a day for each extra pound of muscle.
Beyond weight training, the other tried-and-true method for boosting your metabolism is simply remaining active. The mere act of moving around burns calories, so logically the more you move around the more calories you burn. Take walks on your breaks at work. Park one or two streets over. Tidy up around the house while you chat on the phone. None of these require a gym membership or an unscheduleable block of time. A little bit over a long time adds up to a lot.
Lastly, there are dietary measures you can take to help boost your metabolism. Caffeinated beverages (green tea being one of the healthier choices) and spicy foods have both been shown to increase the body’s metabolic rate. Also, if you start having more frequent smaller meals rather than jus 2 or 3 large ones (“grazing” throughout the day, so to speak), your metabolism will be in a constant state of activity breaking down and processing your many small meals.
- Little and Often (paleoworks.wordpress.com)
- Metabolism and Weight Loss (metabolism.aussieblogs.com.au)