Your strongest ally when wanting to lose weight is your metabolism. It will do all the hard work even after you have finished exercising and are watching your favourite TV show or reading your Sunday morning papers. The trick to losing weight is to manipulate your metabolism so it is super-charged, 24 hours a day. I will now share with you ten simple and highly effective strategies you can use to increase your rate of metabolism.
1. Avoid dieting. If you look to cutting calories as a way to lose weight then you need to think again. The most effective way to lose weight is to eat nutrient dense foods in 5-6 small meals each day. This keeps you feeling full throughout the day and will keep your body in an active state whilst it digests the meals, which increases your metabolism. The worst thing to do is to cut calories or even skip meals as this will alarm your body and it will switch to self-preservation which can increase weight gain. Your body will look for nutrient stores in your body and it will turn to your best friend, muscle, for nutrients to supplement what is lacking from your diet.
2. Get enough sleep. It is scientifically proven that not getting enough sleep can increase levels of the stress hormone cortisol which in turn increase your chance of weight gain. Make sure you get at least 7 hours sleep most nights to give your body time to rest and repair.
3. Increase protein intake. The building blocks of our muscles are long chains of amino-acids, called proteins. These proteins are obtained from eating lean meats, eggs, low-fat yoghurt and cottage cheese. Protein has been proven to increase post-workout healing rates and increase calorie burning even at rest all thanks to your metabolism and its love for protein.
4. Eat high quality food. If you can afford to eat organic foods then you will reap the benefits from their higher nutrient content and lack of chemical residue. The chemicals normally found on none-organic foods, such as pesticides, have been found to increase weight gain and can also interfere with basic metabolic functions, such as your metabolism.
5. Keep active. If you sit for long periods of time, or become inactive for more than four hours, then your body begins to slow down and a champion enzyme, responsible for fat metabolism, begins to become extremely inactive. Break up inactive periods of time by walking around and keeping yourself moving.
6. Keep hydrated, the colder the better. Water is fundamental to a healthy body and it is important to drink extra if you are more active. It has also been found that cold water increases your metabolism, due to the bodies need to warm the water to internal temperatures.
7. Increase spices. Eating spicy food, or even just adding chillies to food, has been found to increase your metabolism due to the compounds found in the chillies which give them their characteristic heat. Increased heat production will mean elevated calorie burning which leads to an increased metabolism.
8. Don't skip breakfast. Eating a good quality breakfast will jump-start your body after the previous night's sleep, which will super-charge your metabolism for the day ahead. People who eat a good breakfast have been found to have better control over their eating throughout the day.
9. Drink coffee or tea. Caffeine is a great way to stimulate your body and to stimulate your metabolism. It has been found to jump-start internal body functions and increase metabolism in such a way, that it will burn fat more effectively.
10. Finally, and the most important, increase muscle mass. If you add one pound of muscle through resistance training you increase your resting metabolism by 80-110 calories per day. That is a massive boost to you metabolism and will help you burn fat faster than ever.
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Article Source: http://EzineArticles.com/?expert=Gary_N_Higham
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