How to increase metabolism for fast weight loss
Genes are responsible for the speed of an individualís metabolism. A number of individuals boast of a fast metabolism but the majority of the people have an average metabolism. However there are others who are known to possess a slow metabolism.
But an individual can augment the rate of metabolism generally by up to 15-20 per cent by enhancing the intensity of exercise.
A human body needs a minimum number of calories daily to sustain its crucial functions, for example breathing, preserving the heartbeat, and ensuring the normal function of the brain. This minimum number of calories required just to sustain life is known as basal metabolic rate, or BMR. The entire amount of calories an individual burns every day is expected to be much more than the basal metabolic rate. An individualís BMR is responsible for nearly 60-70% of the complete caloric needs everyday.
An individualís basal metabolism depends on several factors like age, height, gender, body composition, environmental temperature, dieting and stress. It has been observed that BMR diminishes with age while BMR is higher in people who are tall. Muscular people tend to have higher BMR. Environmental temperature also influences BMR and is higher in higher in extreme cold or heat. BMR is reduced in individuals who are on exceedingly low calorie diets and people under stress have enhanced BMR.
- Exercise has an effect on the total quantity of calories an individual burns daily.
- The aim in any weight loss program is to sustain high metabolism by means of any of the factors that an individual can regulate.
- The crux of the matter is that people having a high metabolic rate burn greater amounts of calories all through the day in contrast with individuals possessing a low metabolic rate.
- And certainly, to get rid of surplus weight, one should burn more calories than what one eats and hence a high metabolic rate is a real advantage.
Exercise assists in augmenting metabolic rate in two manners. The initial way relates to the real number of calories an individual burns in the course of the exercise. For instance, running for five miles can burn 500 calories throughout the time one is really running. A second increase in metabolic rate takes place even after an individual is no longer exercising. An individualís metabolic rate can take 12 hours or more to return to its usual level subsequent to exercise. Vigorous exercises that involve the involvement of large muscle groups for instance the thighs and buttocks will lead to a longer increase in metabolism after an individual has stopped exercising.
The most appropriate way to sustain an elevated metabolism and to burn more calories even while resting is to keep away from quick weight loss diets. Eating small meals or snacks frequently all through the day when one is hungry also helps in increasing the metabolic rate. Adding more muscles to the body by means of strength training and burning greater amounts of calorie with the help of aerobic activity are also considered beneficial in enhancing the metabolic rate of an individual.