Metabolism? What is the best way to increase your Metabolism.?

Answer 1

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

There are a number of ways to "jump start" your metabolism. Exercising immediately after eating - and I'm not talking about running a marathon (just a walk around the block will do) - and eating smaller meals - spread out over the day - are the best ways that I can personally recommend without urging you to see a doctor first.

Answer 3

eat small meals with appropriate calories, every 3-4 hours. Doing this will increase your M. and never make you feel hungry.
You should end up eating at least 5-6 meals a day. Exercise a min of 30 minutes with your heart rate in the right target range for your size and weight, which you can find on most fitness sites.

Good Luck with it!!!

Answer 4

Exercising regulary (4 to 5 times a week with atleast 30 minutes of cardio) and eating 4 to 5 small meals (healthy) during the day. It may not increase by drastic numbers..but it will continuously be in a 'burning' mode.

Answer 5

#1) eat breakfast within an hour of waking up. (the higher the fiber content the better)
#2) get that heart rate elevated for about 20 minutes a day/ 5 days a week
#3) eat smaller more frequent meals rather than 3 meals

Answer 6

Eat 4-5 small, well balanced meals/day that all include AT LEAST 1 fruit or vegetable and a whole grain. 3 should include dairy and 3 should include lean protein. Example menu for one day:

Breakfast: Whole-grain cereal with skim milk, one scrambled egg, 1/2 grapefruit

Morning snack: whole-grain crackers and an apple

Lunch: Chicken soup with lots of veggies, side salad, piece of bread, milk

Afternoon snack: Peanut-butter and banana sandwich

Dinner: Baked potato with broccoli and cheese, 1/2 cup rice

Also, make sure you drink lots and lots of water and get some physical activity (preferably cardio) every day!!!

Answer 7

Increase muscle mass. Muscle burns calories at a higher rate even in a resting state. Increase your muscle mass (through weight training for example) and you automatically raise your RMR - resting metabolic rate.
- There are no doubt other effective means. This is one that I know from personal experience. :-)

Answer 8

instead of 3 meals per day try eating evrey 3 or 4 hours and it doesn't have to be a huge meal it can be a small one.

Answer 9

Cardiovascular exercise.

Answer 10

Do some yoga for that read some useful tips and more on it on this site