Know Your BMR (Basal Metabolic Rate)
Knowing your BMR helps you understand
how many calories your body needs to perform the myriad of automatic processes
necessary to keep you alive and functioning as you should.
You should not use your BMR as a
basis for structuring a highly restrictive diet, because it may lead to adverse
effects. Eating less than what your body needs for its basic functions is not
healthy. Make sure you eat enough healthy foods to supply both the nutrients
and energy your body’s natural processes require.
If you go on a very
calorie-restricted diet and don’t eat enough your body will very likely switch
to starvation mode. The body’s metabolic rate is then suppressed to minimize
energy expenditure. Less critical, high energy-requirement systems such as
digestion are slowed to help achieve this reduced energy usage.
Ketosis, or the conversion of stored
fat to usable energy, slows down also.
The result is a sluggish metabolism
and a slow, disheartening way to lose extra pounds.
Gain More Muscle
Any exercise, whether strength or
aerobic, is beneficial for utilizing energy, however as far as increasing your
metabolic rate, strength training is the gift that keeps on giving. Muscles are
more metabolically active compared to bone and fat.
Muscle tissue is far more dynamic
than the others, and this activity has a far higher energy requirement. This is
why if you want to lose weight, exert an effort towards increasing your body’s
mass of firm healthy muscles.
A body which comprises more muscle
uses up more energy (including breaking down fat for energy) both during
exercise and at rest.
Many studies have proven that gaining
more muscle is one of the fastest ways towards shedding excess pounds. Start
doing strength training exercises that will give your body the chance to gain
muscle and lose unwanted pounds.
Keep Your Blood Sugar in Check
Your metabolism will most likely
function at a more optimal level if your blood sugar levels are normal. This
doesn’t mean you have to totally eliminate all carbohydrates. Carbohydrates are
also part of a healthy diet. You just have to choose the right kind of
Opt for complex carbohydrates because
these are the carbs that do not flood your bloodstream with unusable sugar
right away. The glucose from complex carbs is released into your blood more
slowly, thereby giving you a steady and useable supply of energy. You will more
likely avoid sugar spikes if you avoid simple carbohydrates, which can also
trigger food cravings.
If your blood sugar levels are not
subjected to abnormal highs and lows, then your metabolism will function more
correctly, glucose will be used as it is made available by digestion, and fat
will be broken down to ketones to supply any energy deficits.
A study showed that people who did
not specifically ‘exercise’ but were generally active all throughout the day,
were found to burn more calories than individuals who regularly exercised but
were sedentary outside of their exercise regimen.
Therefore, whenever possible stay
active or get up and move throughout the day, even if you don’t have a weekly