How You Can Boost Metabolism For Fast Weight Loss
Boost metabolism to lose weight quickly. Metabolism is the collection of chemical processes that occur inside of all living organisms in order to sustain life. It has three primary functions:
- The conversion of fuel (food and drink) into the energy needed to keep you alive – breathing, brain function, digestion, blood circulation and everything else your body need to keep going
- The breakdown and conversion of fuel (again food and drink) into the chemical building blocks needed to build, maintain, and repair your body
- The breakdown, processing, and excretion of waste
What is Metabolic Rate?
Your metabolic rate is the speed at which your metabolism burns energy. When you hear people talk about fast or slow metabolism, they are talking about how fast a person burns fat, carbohydrates, and proteins for energy. If you boost metabolism, you increase the amount of energy (calories) you burn.
Basal metabolic rate, or resting metabolism, is the amount of energy your body burns at rest to accomplish the three critical tasks listed above. When measuring this, we call it Resting Energy Expenditure or REE. It accounts for 70-85% of your total metabolism. Your body uses the other 15-30% for ingestion and digestion, and physical activity and exercise. The total number of calories you burn is your total energy expenditure, REE + Physical Activity + Ingestion & Digestion.
To Boost Metabolism, Measure it First!
Weight loss happens when your calorie intake is less than the calories you use. The faster your metabolism, the faster you will lose weight. When you measure your metabolic rate rather than estimating it from a table, you can make useful adjustments to boost metabolism. This is often the missing piece in most weight loss programs.
In your first office visit with Dr. Lipman, he will determine your BMI, body fat, and waist circumference. The American Dietetic Association strongly recommends basing your energy needs on your resting metabolic rate. Therefore, he also measures your basal metabolic rate, or REE. This enables him to focus on the right weight loss plan to help you boost metabolism and get rid of excess belly fat. Dr. Lipman uses the Breezing Measurement to determine REE.
Burning fat starts with determining your resting metabolism from the Breezing Measurement. As you lose weight, it is normal for resting metabolism to drop because not only do you lose fat, but also your body has less mass that requires fuel. Below are the components that can be measured:
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Once you know how many calories your body actually uses, you can review some of your metabolism regulating factors including exercise, foods, medications, and thyroid status. You can then begin to adjust them to boost metabolism for fast and healthy weight loss. Some new weight loss medications can also increase basal metabolic rate.
You can increase your energy expenditure and overall metabolic rate by increasing physical activity, addressing medical issues, adjusting your food intake, increasing muscle tone, and looking at the side effects of any medications you may be taking. With all of this knowledge, you will be in a good position to make the changes you need to boost metabolism. This will increase your weight loss and may help if you have reached a dreaded weight loss plateau.
While genetics, age, gender, and body size determine much of your metabolism, there are still changes you can make to speed it up. People with slower metabolisms aren’t automatically doomed to an overweight fate.
Try These 10 Techniques to Boost Metabolism
- Increase energy expenditure by increasing physical activity. While daily exercise is the best choice (even 10 minutes a day!), simply spending less time sitting can be helpful.
- Increase muscle mass with resistance training to boost metabolism
- Sleep for at least 7 hours a day
- Drink more water. You’ll be less thirsty, consume fewer high-calorie sugary drinks, feel more full, and lose more weight.
- Check your thyroid status. Low thyroid gland function slows metabolism and causes weight gain.
- Increase calories burned by eating negative calorie foods such as celery, broccoli, and cucumbers. Negative calorie foods contain fewer calories than it takes to digest them.
- Avoid skipping meals – especially breakfast. This slows metabolism.
- Eliminate more carbs. Instead have multiple protein snacks and replace carbs with more protein and vegetables at each meal.
- Add medications that boost metabolism. Review any prescription drugs you take that reduce metabolism.
- Caffeine such as in coffee, as well as green tea and oolong tea can slightly increase metabolism (as long as you stay away from the sugar)