How to SPEED UP Your metabolism
Resting (or basal) metabolic rate is the number of calories the body needs to support its basic functions… things such as breathing, thinking, digesting food and staying warm or cool. They account for 70%of your body’s daily expenditure of energy.
It is estimated that the basal metabolic rate can vary by as much as 25% in individuals of the same weight.
Overweight people actually have a higher metabolic rate. Carrying that extra body weight actually requires more energy. Metabolic rate peaks in our teenage years and drops by about 3% every year after that.
How to speed it up
- Have a big breakfast. It can speed up your metabolism by 10%
- Eat spicy food. Mustard and chillies are believed to speed up the metabolism by up to 50% for 3 hours. The hot food increases our heart rate. But a creamy curry will negate the benefit because you are increasing your fat content.
- Exercise regularly. Resting muscles use up to 5 times more energy that fat does. Exercise raises the heart rate and metabolic rate for several hours. Weight training builds muscle that can boost the metabolic rate by 15%
- Drink green tea. It can increase the metabolic rate by 4% probably because of the high levels of antioxidants that help burn fat
- Eat Ginger. Recent studies show that taking ginger supplements regularly led to an increase in the metabolic rate.
- Use cider vinegar in cooking. Can stimulate the thyroid gland which regulates our metabolic rate.
- Take sea kelp. It is rich in iodine and stimulates the thyroid gland. Those who took it lost weight more easily
What affects Metabolism
ü Pregnancy speeds it up
ü The menstrual cycle…metabolism is lowest a week before ovulation., and highest the 2 weeks after ovulation.
ü The weather Very hot weather increases the metabolism slightly as do low temperatures
ü Meal frequency….No real evidence supports any significant changes in metabolism by eating small frequent meals
ü Low calorie dieting will slow down metabolism
ü Men have a 20% to 30% higher metabolic rate than women