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Weight Loss Plateau? How to Increase Metabolism and Restart Losing Weight
Before we look at some simple steps you can take to increase the metabolism so that you start losing inches from your waist, hips, thighs and buttocks more efficiently, let’s take a look at what metabolism is and what leads to weight loss in the metabolism rate.
In the simplest terms, metabolism is the rate at which your body burns calories. The rate at which your body burns calories is called the metabolic rate. This rate can vary significantly from person to person. For example, you and your friend may have the same activity level and diet, but still gain or lose weight at different rates. The reason is simple differences in metabolism.
Contributing factors to the rate of metabolism
Your rate of metabolism depends on a number of factors, which include age, physical condition and the amount of fat and muscle in your body.
At birth you have a very high metabolism, but as the years go by your metabolism decreases. In the mid-thirties, the metabolism slows down by 3 to 5% every 10 years, so at the age of 55 you need 150 fewer calories per day than you did in the mid-thirties. This is generally the reason why as people get older, they tend to gain weight and find it difficult to lose inches from their waist and other areas.
Fat vs muscle mass
Muscle burns more calories to maintain itself than fat, if you have low body fat and are muscular then you have a high metabolism and on the other hand if you have a higher percentage of body fat than you should, you will have a low metabolism .
Diabetes, poor health, lack of physical activity or an underactive thyroid gland are all factors that can lead to a significant reduction in metabolism and weight gain. People with conditions like these find that weight loss programs don’t work and no matter what they try, they just can’t lose weight.
Other causes for low metabolism
Some of the biggest culprits of low metabolism include how we eat; fasting, a low calorie diet, snacking on high sugar foods throughout the day (chocolate, cola, cakes, chewing gum), eating or drinking too much sugar containing foods.
By the way, the low calorie diet reference is not a typo or error. Low calorie diets and weight loss programs don’t work and one reason is that your body is programmed to reduce metabolism in response to eating less. The body as a means of survival slows down the rate at which it burns calories. Continuing down this path will leave you feeling tired all the time and having a hard time getting through the day. Other possible side effects may include slowing your heart rate and low blood pressure.
Simple things you can do to increase metabolism
Now that we’ve looked at what causes decreases in metabolism, let’s look at some simple steps to increase metabolism and reach your weight goals.
It comes with age
To increase metabolism as you get older, you need to cut calories so your intake is adjusted or increase your activity level to burn more calories and lose inches again. If you don’t make these adjustments to increase metabolism, your body will store the extra fat, and you will gain weight.
Ensuring optimal health… Good diet + dietary and protein supplements = Increased metabolism
You can increase the metabolism as much as two to three times by eating proteins against carbohydrates and fats. Bodybuilders often use protein supplements to increase metabolism and maintain a healthy muscle structure.
But don’t cut out carbs completely. Choose high-fiber complex carbohydrates such as high-fiber vegetables and grains; these burn more calories than simple carbohydrates. You can increase metabolism by focusing on quality protein, high-fiber fruits and vegetables, with an occasional high-fiber grain. Protein is fuel for your body. Chicken, lean meats, and dairy products are excellent choices. Adding protein supplements is a good way to ensure you get it in your diet.
I’m sure you’ve heard it said before, but it’s worth repeating… you need to drink at least 8 8-ounce glasses of water a day to maintain an optimal metabolism.
Get as much aerobic exercise as you can safely handle every day. If you have been out of exercise for a while, a good way to slowly start back is by walking. As your fitness improves, you can start incorporating other aerobic exercises. Exercising early in the day will kick start your metabolism and fuel it throughout the day.
Weight or resistance training to build muscle
Building muscle increases metabolism and burns more calories than diet alone. If you’d like to start, add some ankle or wrist weights to your current aerobics routine. Adding protein supplements to your diet will also boost your efforts to build muscle and lose fat.
Body detoxification has been a popular topic in the media in recent days and for good reason. Body detoxification involves taking steps to remove chemicals and toxins that have accumulated in the body and help you maintain optimal health. Body detoxification is both a great way to increase metabolism and maintain a healthy body.
I hope this information has been helpful in answering questions regarding metabolism rates and how they affect weight loss.
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