Boosting Metabolism Naturally
Simple steps you can take to increase your Basal Metabolism
When it comes to weight problems, basal metabolism can become one of the focus points. What is metabolism how is it involved with excess weight and how do we get to work better?
Basal metabolism is involved with the combustion of food and converting it to energy within the body.
Increasing the basal metabolism can help with weight loss.
Hormones
When the body’s Basal Metabolic Rate is increased, the endogenous production of Thyroid Hormones increases (conversely, when the BMR decreases, so does the endogenous production of Thyroid Hormones). We will see the importance of this later.
When we look at how to increase the metabolism we must first come to an understanding of what makes the metabolism slow down, which is often a contributor to excess weight and obesity.
Slowing the metabolism leads to weight gain.
The metabolism naturally slows down when you are sleeping. The metabolism naturally slows down with the ageing process and begins to slow after 30 years of age. Between the age of 30 and 80 years is slows by 12%. Restrictive diets, low calorie diets (this effect can be reduced with vigorous exercise) and fasting can slow the metabolism. Missing meals slows the metabolism. Hypothyroidism can cause a significant reduction in the metabolism. Obese people, have on average an 8% lower basal metabolism.
Increasing the basal metabolism is important in weight loss programs. There are a number of ways to do this:
i. Increased intake of Water may increase the body’s BMR, primarily because the body uses Energy to heat cold Water to body temperature. Begin each day with a large glass of pure water (perhaps with a squeeze of lemon juice to boost the digestion)
ii. Exercise and sunlight increase the metabolism for up to 15 hours after. Isotonic exercise increases the metabolism by burning more calories and increasing muscle mass. Increased muscle mass increases metabolism. Take a energetic walk in the sunshine and incorporate isotonic exercise into your morning routine. Then have breakfast!
iii. Do not miss meals! The most important meal of the day is breakfast, it kicks starts the metabolism after the nights rest where it naturally slows.
iv. Protein increases the metabolism by up to 30% for as long as 12 hours after ingestion. A high protein breakfast such as egg, bacon, beans or nuts and seeds is a great way to kick off the day (and boos t your metabolism). Try the Nutri-focus Super Smoothie for a quick convenient protein packed ‘yummy’ breakfast in the Freebie Nutri-Focus cookbook found here www.thehealthnut.com.au
What a wonderful way to begin the day! You feel fabulous, your skin has a fresh healthy glow, the blood and flowing through your veins and the silent magic is the metabolism has increased dramatically and the effect will last the next 12 to 15 hours. Then it will be time for bed and awaken fresh for a new day of boosting your metabolism.
Other metabolism boosters are:
• Coconut oil (also good for the boosting the immune system)
• Cooler temperatures- great as we are now moving into the colder months
• Herbals that increase the metabolism: Astragalus, Chillis, Ephedra and Rosehips (rosehip tea is available at your health store, the other herbs require a professional herbalist to prepare.)
Other important tips to remember while on a weight management program
Eat nutritious fresh and regular meals
Increase Green leafy vegetables
Increase Water intake (2+ litres per day)
Have a high quality high protein diet
Reduce sugars from: refined sugar, fizzy drinks, alcohol, breads, pastries, pizzas and carbohydrates.
For more information on the Nutr-Focus lifestyle program for weight management visit www.thehealthnut.com.au/healthyliving.htm
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Comments
great article, very informative