Burning fat effectively requires an efficient metabolism (the calories required for the body to perform all the bodily functions, including burning fat). Most people know that metabolism is something that varies among individuals, but they think there is nothing that can be done about changing it.
"I have a slow metabolism," is a statement that some people make as an explanation for the difficulty they have managing their weight. However, everyone can boost their metabolism! Problem is few people know the simple steps they can take to achieve it.
The Best Formula to Boost Metabolism
- Engage in Aerobic Exercise-Aerobic exercise is any exercise that uses oxygen efficiently and lasts for about 30 minutes. A person is exercising aerobically if they are breathing deeply during the exercise but able to have a comfortable conversation with someone at the same time. There should not be any gasping for air. While this type of exercise uses calories, the real benefit of aerobic exercise is what it does to boost metabolism after the exercise is over. Metabolism is increased above a person's baseline after they have finished exercising and it gradually slows back down to baseline hours later. By exercising aerobically every day or most days during the week, metabolism is boosted time after time creating an average level of metabolism higher than the original baseline. The end result is a net boost in metabolism rate.
- Build Muscle-The more muscle a person has, the more calories it takes to maintain that muscle. Therefore, a person can achieve an increase in metabolism by building muscle. Muscle resistance exercise such as lifting weights is effective in building muscle.
- Eat Frequently-Each time a person eats, their metabolism is boosted temporarily. If a person eats 2000 calories in two meals one day and 2000 calories in 5 meals another day, all other things being equal, they will have burned more calories on the day they ate the 2000 calories in 5 meals. This is one reason why skipping meals is counterproductive to losing fat.
- Move Around-The more a person moves around generally in their lives - aside from formal exercise - the higher their metabolism. Two people may be watching a television show together but one is getting up during commercials to do something or is performing a task while watching while the other is just sitting the entire time. The active person is burning more. When it comes to boosting metabolism saving steps is not the smartest strategy.
Just as there are things people can do to boost their metabolism, there are things that can slow it down. Some of these things are usually done with the intent of becoming leaner but, in the long-run, have the opposite effect.
Things That Can Slow Metabolism
- Stringent Dieting-Typical diets that are too restrictive with calories can cause metabolism to slow down.
- Being Sedentary-If the body isn't doing much it won't take many calories to maintain the inactive lifestyle. This results in a slower metabolism.
- Losing muscle mass-This can happen because of strict dieting, a lack of exercise and/or inactivity.
- Skipping meals, fasting, or going long periods without eating-When the body isn't fed properly it has to do whatever it takes to survive. One of the things it can do is to lower its metabolism to save calories for more important functions until the danger is over.
- Yo-yo dieting-This type of "feast-to-famine" approach to managing weight is also counterproductive and can lower metabolism.
A person could inadvertently lower their metabolism instead of increasing it based on the choices they make. The best formula for boosting metabolism involves exercising and eating in the right ways.
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