Can You Speed Up Your Metabolism And Burn More Fat?

Metabolism is the process by which the body burns calories in order to fuel its daily functions. Whether you are asleep or awake, your metabolism is always working. While the process seems rather simple, most people have a hard time harnessing the power of speeding up their metabolism. And the truth of the matter is that most people’s metabolism is running much slower than normal because of several factors:

1) Most people do not follow a good fitness workout daily or often enough
2) Diets of processed foods slow down digestion and make the metabolism work sluggishly
3) Most of today’s occupations are sedentary (sitting behind a computer, office desk, TV)
4) Activities are stressful, mental, and emotional, more than physical

Three factors determine your metabolic rate, which is the amount of calories your body uses every day.
1) The rate your body uses energy for vital body functions
2) The rate you burn energy during physical activity
3) The rate you use energy during the digestion of your food

All of your calories come from the food you eat. Fast foods and processed boxed meals that are high in sugar, saturated fats, artificial sweeteners, and low in water and fiber require little digestion, and actually slow down digestion, which causes those calories to turn immediately into adipose or fat tissue. So what you eat definitely influences your metabolism and mood, making you either sluggish or energetic.

Foods that are high in nutrition and fiber will promote speeding up your metabolic rate as a healthier digestion takes place. Wholesome foods that are high in nutritional value take more processing power to extract all those vital nutrients the body needs to run at peak efficiency. The body is actually burning large amounts of calories just to digest these foods, particularly if they are high in fiber. It if often noted that some foods may even have negative calories, meaning it actually takes more caloric energy to digest them than they themselves provide. Many fruits and vegetables especially fall into this category because of their high fiber content. Improving digestion this way also strengthens the liver, kidneys and lungs, all of which facilitate a healthier metabolism.

As your metabolism increases through healthy food choices, you'll feel more energetic and lighter. As your digestion improves, the stomach empties more regularly and you feel thinner in the waistline and less full in the chest. Once you have a faster metabolism, you will have fewer food cravings and feel more in control of your eating.

Here are a number of specific ways to speed up your metabolism:nn* Follow a good exercise program daily – and exercise first thing in the morning. Working out builds muscle, and muscle speeds up your metabolism. By using a combination of stretching, weight work, and aerobics you can increase your calorie burning by several factors. Not only will you expend large amounts of energy during the times you exercise, but also during the post exercise as your muscles recover and rebuild. Always stretch out first, then follow with a weight workout before your aerobics so that you build your muscles and prep them for ultimate fat burning.

During the day your body's main source of energy is the carbohydrates from your food. In the morning, your body doesn't have any carbohydrates as energy to use, so you have a great opportunity to burn fat instead of carbs. Don't eat breakfast before you exercise because you'll just give your body the carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Also, first thing in the morning your metabolism speeds up after your morning workout. A morning workout will keep your metabolism elevated throughout the day which will help you burn more calories and lose more weight. You can still workout later in the day, but understand that when you go to sleep, your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised first thing in the morning. When you sleep your metabolic rate is always at its slowest. nn* If you want to burn the most fat, start your morning with a complete workout as suggested, then add another 10-minute aerobic or cellercise workout 3-4 hours later (see www.cellercise.com), then another one or two later on (30-60 minutes before each main meal and before bed). Keep in mind that every 10-minute aerobic or cellercise workout will burn approximately 100 calories – so times that by the number of workout periods a day and you can bu
300-500 calories in your total daily workout.nn* Eat 5 smaller meals a day (or 3 medium meals and 2 hearty snacks) rather than 2 or 3 large meals. This way you have enough energy throughout the day and you'll be free of any headaches, hunger pangs, or mood swings that you get when you are famished. Also, when eating, fill a small plate, and establish the rule for yourself – no second helpings!nn* Do not skip meals, especially breakfast. Eating breakfast not only can eliminate the cravings you might have later on, but you will have more energy in the morning, and can lessen your stress levels. Eating erratically signals the body to burn slower and conserve fat. This is why one who skips meals can have a harder time losing weight on only 1,200 calories a day. Having smaller meals and snacks that are higher in nutrition throughout the day is so much better.nn* Eat whole grains (not just whole grain breads), raw vegetables and fruits, beans and legumes, sprouts, and fresh herbs which provide the proteins, carbohydrates and fats that give you energy and balance your blood sugar levels. nn* Eat only the healthy fats (olive oil, omega-3 oils, avocados, seeds, nuts, soybeans) and more vegetable proteins (beans and a variety of legumes, sprouts, raw nuts) as they promote longer-lasting, stable energy levels, and offer essential proteins for better digestion and muscle building.nn* Drink 3-4 quarts of water each day as you will have better digestion (better emptying of the stomach and intestines, less gas, bloating, constipation) and a flatter tummy. Staying hydrated also reduces headaches and fights fatigue. n
* Colder weather increases metabolism in order to keep the body warm, although it can be a challenge to maintain your weight during the holidays and colder months when exercise levels tend to drop and pounds often pile on. By keeping indoor temperatures cooler and exercising outdoors, you can burn more calories.

If you want to speed up your metabolism the natural way all you basically need to do is change your eating habits and start exercising. This sounds simple, but it will take some planning, dedication and perseverance. However, if you stick with it, before long you will begin to lose weight permanently and naturally, and feel healthier with an optimum running system. And best of all, you will have a clearer understanding of what makes your body feel and work better, and be able to more effectively enjoy Living a Healthy Lifestyle for years to come.

For one-on-one help in applying these principles, consider attending a health retreat with Erleen. See http://erleentilton.com/retreats.htm. n