Boost your metabolism

Metabolism refers to the physical and chemical processes that occur in the body which keep us functioning normally in order to stay alive, such as breathing, blood circulation and nerve function. To carry out these processes, our body converts energy from the food we eat. Chemicals in our digestive system break down food into fuel, which is either used immediately or stored in the body’s tissues.
In other words, metabolism refers to the all of the processes in our body that occurs to keep us alive, and determines how much energy we use throughout the day. Base Metabolic Rate (BMR) determines the amount of energy we use without accounting for any physical activity. Our BMR is largely determined by genetics, gender and age however there are definitely a few things we can do to increase it. What is the benefit of increasing our BMR? Overall you will burn more calories throughout the course of the day aiding in weight management and energy levels.
The best way to boost your metabolism is by creating a body that burns more fuel just to exist. Muscle tissue is an active tissue that requires energy to contract, while fat tissue is inactive tissue and is simply a store of excess calories that does not require energy to exist. Building lean muscle tissue will enable you to burn more energy even when you’re not exercising making fat loss much easier as your body will use our fat stores as fuel to meet this higher demand. The best kind of exercise to build muscle is resistance training by using weights or your body to strengthen each muscle group, creating a larger proportion of muscle mass in the body. Hard-working muscles need plenty of energy to burn. Regular exercise increases muscle mass and teaches the body to burn kilojoules at a faster rate, even when at rest.
Crash dieting, starving or fasting means you will be eating too few kilojoules which misleads your body into starvation mode and causes the body to slow the metabolism to conserve energy which can drop your BMR by up to 15 per cent. Ensuring that you eat every 3 hours will get your body used to the constant intake of food and speed up your metabolic rate as it starts to expect the extra fuel. It is important to limit portions though by sticking to 5-6 small meals per day. The thermogenic effect of food can also play a role in boosting metabolism as food requires energy to digest and breakdown. Protein requires more energy than other kinds of food to breakdown and is therefore a great inclusion in each small meal to increase your rate of burning calories. At first including more food into your diet may be a little strange, as many are used to restricting their diet to very minimal amounts when trying to lose fat. You may actually feel quite full for a change, but after a few days your body should start to adjust to the increased consumption and you’ll begin to feel hungry around the 3 hour mark – a sign your metabolism is increasing!
So how is all of this relevant to you? If you’re looking to tone up, lose a bit of fat or simply sick of a sluggish system, drag yourself to the weights section, eat more mini meals, increase protein in your diet and enjoy your well deserved energy boost!

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