How to Lose Weight Quickly by Increasing Your Metabolism
Are you one of the many people having trouble losing weight? Want to learn how to make your metabolism faster? If so, you need to keep reading.
These days, people are told to exercise more and consume less to shed weight. It basically comes down to burned calories versus consumed calories. But what about a woman for example, that weighs 150 pounds, consumes 1,250 daily calories, works out 5-8 hours each week yet still can’t lose weight? If calculated by the Harris Benedict Equation, this particular woman needs to be burning 2,000 or more calories every day. Should she consume less? Work out more?
Metabolism is Simple to Understand
The woman mentioned above needs to focus more on promoting the health of her metabolism. What exactly is metabolism, you ask? According to the dictionary, it is “The sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.”
The next question you are probably asking is what makes metabolism fast or slow? This comes down to how much energy a specific body needs to carry out a variety of functions that are associated with metabolism. This is called the metabolic rate (MR). The basal metabolic rate (BMR) does not include physical activity. It is typically measured in calories. Basically, fast metabolisms use up more energy than slow metabolisms to execute the numerous processes that are associated with being alive.
The metabolic rate is affected by many different things, like the thyroid, fat, nonfat mass, and age. However, some metabolisms simply use less energy and vice versa. According to the National Center for Biotechnology Information (NCBI), basal metabolic rates range from about 1,000 to 2,500 calories each day and the average daily BMR is approximately 1,475 calories. Most of the differences from this research are because of nonfat mass, investigational miscalculations, and age, although a substantial amount of roughly 26% could not be explained. A second study by the NCBI revealed that it’s possible for basal metabolic rates to differ amongst individuals that have almost exact amounts of fat and lean mass. What’s more is that this study concluded that even though such individuals have similar physical compositions, those with the fastest basal metabolic rates processed energy around 29% quicker than those with the slowest BMR’s.
Losing Weight is Related to Your Metabolism
Now you are probably wondering how metabolism relates specifically to losing weight. The science of the matter is that fat is lost when the body uses more energy than it takes in each day. Essentially, the body turns to fat stored within the body for the energy it doesn’t get from calories through food. Furthermore, metabolism is what requires a majority of energy. For example, a man that weighs 175 pounds with 11% body fat and a good metabolism would have a BMR of around 2,000 daily calories. With consistent physical activity, this amount could rise to approximately 2,750 calories every day. This means that roughly 71% of this healthy man’s calories are burned by his metabolism alone. As you can see, having a healthy metabolism is vital in terms of losing weight, since metabolism helps burn the most calories overall. The bottom line is that people with fast metabolism don’t have to worry as much about their caloric consumption and physical activity as people with slow metabolism.
Slowing Your Metabolism Increases Your Weight
Pretty much everyone that wants to lose weight wants to do it fast. Hence, a lot of these people radically lessen their caloric intake and radically increase their amount of physical activity. The truth is that this method can only help them lose weight for a limited time. Eventually, such a plan fails since your metabolism adjusts to how many calories the body is fed. Its objective is to preserve homeostasis by stabilizing energy consumption with production. So if someone starts using more calories than he consumes, his metabolism will adjust by becoming slower and vice versa. This is what eventually causes the weight loss to come to a standstill. Unfortunately, in a lot of situations, this lack of further progress leads to things like binge eating, which results in weight gain. This would be due to the fact that the body has been loaded with calories after a metabolic rate “crash” so to speak. As a result, the body creates fat and the metabolism slows down. If a person were to keep repeating this cycle, he would have a very unhealthy metabolism, since he would be sustaining a lot of body fat and consuming little.
Ways to Speed Up Your Metabolism
Luckily, there are ways to help reverse an unhealthy metabolism in order to loose weight. However, it does take some time so have patience. Read on to learn how:
1. Consume no less than total daily energy expenditure or TDEE. If you are below your TDEE, gradually consume more calories until you reach it. Specifically, add in approximately 95-145 daily calories, continue that new amount for about 6-9 days, and repeat until you come to your particular TDEE. This is important because you want to give your metabolism stability before you begin decreasing calories.
2. Perform heavy weightlifting around 2-4 times each weekly. This type of training is good for your metabolism for two reasons. First, it burns a great quantity of calories. Second, it helps create muscle mass, which promotes a faster metabolic rate.
3. Get a good amount of dietary protein. Protein is important because it aids in muscle mass growth. Aim to get roughly 1 gram of it for each pound in your weight.
4. Consume an adequate quantity of fat in your diet. It’s beneficial because it makes your metabolic rate faster due to the fact that it increases testosterone. About 25-30% of caloric intake should come from fat.
Healthy Metabolism Equals Healthy Weight Loss
Once your metabolism is in a healthy state, burning fat and losing weight will not be as much of a challenge. One way to tell if your metabolism is in good condition will be to determine if you can consume enough food each day yet not gain any weight. When you are at this point, you should decrease your caloric intake by around 19% with 5-7 hours of cardiovascular exercise and weightlifting each week. This would only slow the metabolism by a bit at this point. Also, this method gives you minimally about 2.5 months to lose a good amount of weight. Repeat the steps above if your metabolism decelerates to an unhealthy point again and if you want to lose more weight.
Were you surprised by anything you learned from this blog post? What specifically? Do you have anything else to share?