5 Effective Natural Ways To Boost Your Slow Metabolism
Metabolism is the rate at which your body burns calories to convert them into energy. Your metabolism rate affects your health because it’s your body’s method of manufacturing energy and also impacts how quickly you lose or gain weight. Once it slows down, your body will undergo changes that can negatively affect your quality of living.
Various factors influence the metabolism rate, such as genetics, age, sex, muscle mass, and activity levels. A slow metabolism can cause excessive weight gain, which increases your risk of body weight-related conditions. In addition, it exposes you to risks of diabetes and other life-changing medical conditions.
It’s important to note that you can’t totally control your metabolism since genetics is a factor that affects it. However, you can still do things to manage it to help yourself be healthy. With that in mind, here are effective and natural ways to boost your metabolism.
1 – Increase your protein intake
Protein is a helpful nutrient for boosting your metabolism rate. It does so through a process called thermogenesis, in which your body uses about 10% of its calorie intake for digestion. Protein also takes longer to burn than fat, which makes your body use more energy to absorb its nutrients.
An easy and appealing way of increasing your regular protein intake is adding whey protein powder to your smoothies. According to a study, whey had greater fat oxidation and thermal effect. Fat oxidation is the process of breaking down fatty acids, while the thermal effect provides the body with extra energy for burning calories.
2 – Eat smaller meals throughout the day
It may sound counterintuitive, but adding smaller meals to your diet can help fasten your metabolism. A study expounds how eating multiple small meals spread throughout the day can keep your metabolism active. Hence, even a reputable Kansas City weight loss facility won’t stop you from doing it, just as long as you continue to eat healthily.
You can integrate the first point in this one by eating and drinking protein in your small meals. For example, you can try six small meals with a total of 300 calories each. Furthermore, smaller meals throughout the day can help maintain your sugar levels to prevent an insulin spike that may lead to weight gain.
3 – Drink coffee
Except for having a caffeine allergy, you should drink coffee. Chalk this up as another benefit people can gain from consuming caffeine. However, to increase your metabolism rate, the coffee you drink must fit the necessary health standards.
Your coffee must have reduced amounts of syrup and cream, or it shouldn’t have either. Coffee is a great source of energy and can improve energy levels during exercise. It helps you work harder and longer, which enhances your body’s fat-burning capability.
4 – Sleep in lower temperatures
Sleeping in a cool room won’t only help you rest better, but it also improves your metabolism. Sleeping at a low temperature increases the percentage of brown fat in your body. Brown fat is a special type of body activated when you get cold and also has more mitochondria than white fat.
Mitochondria help in burning calories and deliver the energy your body gets from fat to your cells. Brown fat contains more mitochondria, which makes your metabolism active even while you’re sleeping. Sleeping in light clothing and reducing your bedroom temperature can double the amount of brown fat in about four weeks.
5 – Build more muscle
Just by increasing your muscle mass you can effectively increase your metabolism. Muscle is vascular (has veins) and requires energy to maintain, unlike body fat. The more muscle you have, the more energy it requires to maintain. So, by simply building more muscle, you can effectively increase your metabolism!
Improving your metabolism doesn’t take a lot of work. Instead, it takes adjusting your lifestyle accordingly to prevent quickly gaining excessive body weight. Watching what you eat and adding healthier options to your diet are some of the things you can do.
You don’t have to adopt all of these ways at once, only the ones you’re comfortable with. Start easy and slowly, and then gradually include other ways, and you’ll feel the improvements in a matter of time.
Though not a medical professional, Hodge Racter knows a lot about medical topics, including testosterone replacement therapy (having undergone the procedure himself). Today, he remains spry and energetic despite his age, and on his free days, he spends time with his wife and two dogs.
Choosing a Safe and Successful Weight Loss Program
Weight Gain is a major concern among many of the adults and millennials in the modern world. To remedy it, there are a lot of weight loss programs offered to help you reduce the excess weight. We often see different programs through magazines, TV, newspapers, radio, and websites that promise to help you lose weight. These programs often include a combination of a diet plan and exercise activity to help you lose weight.
Now, there are different weight loss programs available to follow that caters to certain individuals. If you are interested in losing extra weight but don’t know which weight loss program is best for you, then this post will guide you in choosing the right one.
Before beginning your weight loss journey, it is essential that you talk to your doctor. You might have a medical condition that restricts you from doing a certain exercise. Or you might not able to follow certain diet-plan due to medication. So, it is important that you consult with your doctor before beginning any new diet or exercise program.
You will also get important information regarding your optimal BMI, weight, and other health-related information from your doctor or health-care professional that will help you to choose the right weight-loss program for you.
Things to Consider in a Weightloss Program
There are a variety of factors that composite a good weight loss program. A single weight-loss plan will not be suitable for everyone as it will change upon an individual’s need. To choose a diet plan that will meet with your liking, you should consider the following things:
Cost and Time
Some weight-loss programs are much more costly than others as they demand you to buy certain exercise equipment and meals. Some weight-loss programs also include visiting clinics and support meetings. So, you need to spend your time when you follow these types of weight loss plans.
If you have time and money, then you can choose any premium weight loss program. However, if you have limited time and budget, then you should definitely try a different weight loss plan as it may interfere with your day-to-day life.
Your current health condition also affects how you choose the weight-loss program.
If you are on daily medication or have any condition that restricts you from following a certain diet, then you should choose your weight-loss program carefully. For example, some people cannot run for long or lift heavy weights because of certain cardiac or bone conditions. So, they should carefully choose their weight loss program as it may interfere with their condition.
As mentioned earlier, it is best to consult with your doctor before choosing a weight loss program.
There are different diet-plans present in different weight-loss programs. You should pick one that suits you best.
A flexible diet-plan has food items from all food groups and doesn’t restrict you from having certain food types. It is good for people who are new to weight loss programs and young people.
A balanced diet plan is like flexible dieting but puts restrictions on how much you can intake certain food items. It is a safe and healthy diet-plan and is suitable for young and older people alike.
Other plans like high-protein, low carbohydrates, low fat, and low calories include a severe restriction on certain food types. It will give you a rapid weight loss than the aforementioned types, but you should choose carefully as they do not suit everyone.
Some other factors that you should consider are the risks and the success of the different weight loss programs. Some programs will have inherent risks but may give you quick success in reducing weight. While others don’t have high risks or good success.
You should do some research behind the science and technique of each weight loss program. Then choose the one that you think is best for you.
The experts at the Mayo Clinic have created a popular weight loss program that is suitable for most people. It includes good guidelines to lose excess weight along with living a sustainable life.
You should follow this plan if you intend to live a healthy lifestyle and have a diet that sticks with you for life.
The two main parts of this program are the losing and living phase. The losing phase happens for the first two weeks where you lose up to 5 kilograms by modifying your diet. The living phase helps you to keep your optimal weight permanently. It is a lifelong approach.
The Mayo Clinic diet plan encourages you to have a good amount of healthy foods that are low on calories such as fruits, vegetables, and whole-grain meals. You also get lean protein food items like fish, unsaturated-fats, etc.
The thing to know is that this food-plan doesn’t eliminate any food items for you to have. You can eat everything but in certain portions.
Also, this plan also encourages you to do at least 30 minutes of exercise every day. You should also be active throughout your day like taking stairs instead of the lift, etc.
By following this plan, you not only get to reduce your weight, but you also reduce your chances of developing chronic health conditions; such as diabetes, heart-related problems, high cholesterol, High Blood Pressure, etc.
This plan is one of the most practical and sustainable weight-loss programs for all that you can follow all your life.
When you’re dieting, it’s always recommended to track your weight using weighing scales.
2. Intermittent Fasting
This diet-plan is now the most popular among the young generation. Intermittent fasting includes a time period throughout the day where you can eat and then fast for the rest.
There are different forms of Intermittent fasting that exist today based on the time periods and calories such as 16/8, 5:2, etc.
In the 16/8 method, you can only eat for 8 hours per day and continue fasting for the other 16 hours per day.
In the 5:2 method, you should only take around 500-600 calories for 2 days per week and continue your normal diet for the rest of the days.
By restricting the time and calories that you should intake, Intermittent fasting works well in reducing your weight. If you don’t eat too much in the rest of the time, you can see significant weight loss by following this program.
Studies show that intermittent fasting can reduce up to 8 percent of your weight in just 5-6 months. It can also reduce your belly fat, which is the most harmful fat in our body, by 4-7%.
Research into the intermittent fasting also shows that it can improve your mental health, increase your insulin sensitivity, and reduce inflammation.
Intermittent fasting is a popular weight-loss plan with a lot of health benefits. But it also has its fair share of risks. While it is generally safe for young and healthy people to follow, the same cannot be said for people with a medical condition. People with diabetes, eating disorders, low weight, and pregnant women should talk with their health care professional before following this diet.
3. Paleo Diet
Another popular weight loss program along with intermittent fasting is the paleo diet. It follows the principle of eating foods that our ancestors took before they developed agriculture to lead a healthy life.
Weight gain along with the chronic diseases that plague the modern world can be linked to modern processed foods. If you avoid these foods, then your weight automatically reduces.
In the paleo diet, you get to eat food that is rich in lean protein such as meat, nuts, and seeds; along with different fruits and vegetables. You also limit the food that is processed and rich in calories such as sugar, dairy, etc.
Now, there are different versions of the paleo diet available that includes and restricts different food categories. But overall, following the paleo diet, reduces the number of calories you intake every day.
Studies show that by following the paleo diet, one can significantly reduce their weight along with harmful belly fat. As you intake only foods that are rich in proteins, you get to reduce the risk of developing heart-related problems, high cholesterol, and diabetes.
Like Intermittent fasting, the Paleo diet has risks for some people. People who have kidney problems or other related conditions cannot intake high-amount of calories. So, they should consult with their doctor before following this diet.
It also restricts you to have whole grain and dairy that are healthy and nutritious.
4. Plant-Based Diet
In a plant-based vegetarian diet, you are restricted to have anything outside of plant-related food items.
Foods such as meat, dairy, eggs, honey, and other animal-derived products are restricted in this diet. Plant-based items such as whole grains, vegetables, and fruits are encouraged in this diet.
This diet works well in reducing weight as it contains food that is high in fiber and starch. It keeps your stomach full for a long time, thus reducing the number of calories you intake every day.
Studies too show that people who follow a vegan diet can reduce their weight significantly while also reducing their risk of having heart problems, diabetes, and other chronic conditions.
While the plant-based diet is safe for everyone, you get to lose nutrients such as Vitamin B12, D, calcium, zinc, iodine, etc that are exclusively found in animal-derived products.
5. Low Carb & Low Fat Diets
Low carb and Low fat diet-plans have been popular for decades because of the results they provide in reducing excess weight.
The Low Carbohydrate Diet focuses on intaking a high amount of proteins and fats while limiting foods that have carbs.
Studies have shown that these diet plans are good in reducing your weight; especially the harmful belly fat. They can also reduce your risk of developing heart disease, high cholesterol, high Blood Pressure, and diabetes.
While these diet plans are generally considered safe and good for everyone, they are not suited for all. While some may feel good on the low carbohydrate or low-fat diet, others may feel miserable.
You have to understand that there is no perfect weight loss plan that works for everyone. So, you should carefully consider all the factors and choose the one that suits you best. We hope you got some information on choosing a successful weight loss program to live a long healthy life.
If you workout, then we know you want to get SHREDDED; aka Lean, Cut, Aesthetic, Defined and Muscular. I mean, who doesn’t want to have 6-pack abs to show off? The thing is, as with everything in life, there is a right way and a wrong way to do it. This article will go over the best way of how to get lean while maintaining your hard-earned muscle mass. So, then you can look like Bruce Lee, Arnold Schwarzenegger, or the new Bodybuilding Mr. Olympia sooner than you think!
First, this article is a continuation of our previous article, JACKED – How to get Big and Strong. In that article, we discuss your basal metabolic rate, activities for muscular growth and nutritional concepts to manipulate your weight. If you have not done so already, I recommend you go back to that article first to get a base for what we discuss here. Then you will have a basic understanding of how to get bigger and build muscle mass, properly.
This article will teach you how to maintain your muscle mass while losing body fat. So then you will look lean and shredded like a pro bodybuilder!
What does it mean to be SHREDDED?
So what do we mean by getting SHREDDED?
What most people want to do when losing weight or getting leaner is lose body fat while maintaining, or even increasing, muscle mass. This helps to give an aesthetic look that shows off the muscle you have already built. But, oftentimes people have a non-optimal way they go about losing body fat that also decreases their muscle mass.
So, before getting into the details of how to get lean, let’s review a little…
“To lose weight you simply must eat fewer calories than you use.”
First, to lose weight you simply must eat fewer calories than you expend through your basal metabolic rate and daily activity, or exercise.
Your basal metabolic rate is the number of calories you expend without activity, or at rest. This rate can be raised by increasing your muscle mass; as muscle is calorie expensive tissue compared to body fat. That means your body has to work to maintain your muscle mass where fat tissue just sits around. This puts stress on your body to keep your muscles working.
So, if you want to increase or maintain muscle mass while losing weight, you must give it a reason to stay. You can do this by placing stress on the muscles, forcing them to be maintained.
Then, if you want to gain weight, you just have to eat more calories than you use daily. However, if you don’t stimulate muscle growth, then the extra calories will be stored as body fat.
This is the basis for using muscle mass to your advantage when manipulating your body weight.
Designed for Survival
Our bodies are designed very efficiently and only have one goal in mind…survival. So, our body systems work in unison for us to be able to survive out in the wild on our own.
With this in mind, we were not designed to have a plentiful supply of food throughout the day. We can see this through our ability to absorb almost all of the nutrients we consume and our capacity to store body fat.
Our bodies were designed to be ready for fasting, or starved states. So everything we consume is absorbed and what we do not use is stored.
Body Fat Is Necessary
Knowing this, we can see that storing excess calories as body fat is a necessary adaptation for survival. However, that does not always fit into the current aesthetic goals of most people today.
Many people of today want to lose body fat but maintain muscle so that they can look good, or SHREDDED. The problem is our body does not care how we look. It just wants to survive. And, unless properly stimulated, body fat is more valuable to survival than muscle.
This is because muscle is energy costing and vascular, or has blood vessels. These characteristics of muscle make it difficult to maintain compared to body fat; which is stored energy that can be used for survival when needed.
This poses a problem for those trying to maintain their muscle while losing weight. But there is a solution…exercise!
How To Lose Weight
Overall, losing bodyweight is an easy concept to understand. It is just the opposite of gaining size. You just have to eat fewer calories than you expend daily.
This is easier said than done because many people do not like to feel hungry.
Still, what do people do to lose weight? They eat less and start to exercise more by doing a ton of “cardio”. This can work, but it is not the best way for your health or long term success.
If you exercise more, you must eat more, or be in caloric balance, to adapt to the new workload. Otherwise, you will not have enough energy to workout as hard as you should. Then you will lose muscle mass due to lack of nutrients.
Also, “cardio” is not the best way to lose weight.
Doing cardio is great for burning calories but it does not have long-lasting effects extending beyond 24-48 hours after training.
Think of this…cardio burns calories today, muscle burns calories forever. What that means is that when you do cardio you burn calories during and shortly after. However, the effects will wear off within 24-48 hours, depending on the intensity. Then you will have to do another session to get the same results.
When building muscle, though, the new muscle burns calories during your training session and every day thereafter as long as you maintain it.
Of course, resistance training and cardiovascular training should be used together to present the greatest results.
Just remember that whatever you do, it must be intense.
Resistance training must be intense enough to stimulate the muscle to grow or maintain itself. And your cardio should be done as high-intensity intervals. That form of cardio helps to maintain muscle mass while burning the most fat.
Overall, it is better to use muscle stimulating training that will cause growth in combination with some intense cardio training, such as sprint intervals, to obtain the greatest overall calorie deficit.
Training vs. Dieting
“Weight loss is NOT 10% training and 90% diet!”
How many times have you heard people say something like, “Weight loss is 10% training and 90% diet.”?
I’m here to tell you that is not true. Not even close! How can it be? Diet has limits much smaller than that of exercise. Plus, you do not get the same adaptations through diet as you do for exercise.
Diet affects your energy balance, but exercise affects everything.
Exercise influences your energy balance, muscular growth, hormonal changes, cardiovascular system, digestive system, central nervous system and so much more!
Still, don’t believe it?
Let’s think of it like this…an elite athlete is going to look like an elite athlete even on a poor diet. However, a sedentary person will not get a 6-pack no matter their diet.
“When it comes down to it, exercise is what makes people look lean and SHREDDED.”
Sedentary individuals can be lean but they cannot have a strong muscular look without some form of exercise to create muscular growth. This is because diet does not influence your body as much as exercise and activity do.
Yet, it almost doesn’t matter what an endurance athlete eats because their energy expenditure is so high that even if they only eat what we consider to be “unhealthy”, they will still have low body fat. Assuming that their caloric intake to energy expenditure is balanced.
However, a sedentary individual that is in caloric and energy balance, meaning they eat the same amount of calories they expend through their basal metabolic rate and any activity, will be much more likely to lose muscle and gain body fat even on a healthy diet.
Diet only plays a role in energy balance and performance but has minimal influence on your ability to lose body fat alone.
Exercise, however, plays a major role in stimulating muscle and reducing body fat. So, when it comes down to it, exercise is what makes people look lean and SHREDDED.
Stimulate Your Muscles
Again, losing weight is as simple as eating fewer calories than you use to survive on or use for activity. This is true, but when losing overall weight on a caloric deficit you will likely lose muscle faster than you lose fat unless you give it proper stimulus.
If you stimulate your muscles for growth or at least put enough stress on them to be maintained, then you will lose less muscle and more body fat.
Again, your body just wants to survive. So if you put stress on your muscles to where they need to adapt by growing you will maintain your muscle mass while using your body fat to balance your caloric deficit.
This is beneficial in two ways: by allowing you to maintain your muscle mass and burning more body fat than you would have without the exercise.
Now in order for this to work the best, and allow for the least muscle loss, you must make only small, incremental changes over a long period of time.
After you have built yourself up enough by eating enough to maintain your current activity load, then you can start cutting back calories to lose body fat.
You should start by being in a 200-500 calorie deficit while training in order to start losing weight. Then, only drop another 200-500 calories after it has stopped working. I recommend you start with 200 calorie change, then adjust as needed.
Whatever you choose, the exercise MUST be intense. Without enough intensity and volume, as discussed in the previous article, your muscle will not have enough of a reason to be maintained.
Also, you must continuously increase your total workload, so your body to be forced into muscular adaptation or maintenance.
With a caloric deficit and intense training, you can force your body to survive in a low body fat state, making you look lean and SHREDDED!
Eat More and Exercise More
“Eat more, exercise more, and then start to drop weight.”
For most people trying to lose weight, it is best to simply start increasing their workload through exercise. Start small and progressively increase over time for the best results.
As you increase your activity, you should actually eat more before trying to lose weight. This allows your body to adapt to the stresses of exercise while increasing your basal metabolic rate, before decreasing body fat. Basically, you need more calories to meet the energy needs of your new activity level.
Then, by eating more you will increase your muscle mass and basal metabolic rate so you can eat more calories than before. This allows you to have more room for free eating, or cheat meals. Then you can stay satisfied with little effect on your total caloric balance.
Which would you rather be?
This can be best viewed by thinking of two situations.
Situation #1: An individual trying to lose weight eats 2,000 calories daily on average. Then they cut out 500 calories per day to be in a deficit. After they plateau, they then cut out another 500 calories to lose more weight. They are now down to 1,000 calories per day which greatly limits the amount of food they can have to reach their nutrient needs and poses health risks.
Situation #2: An individual exercises and eats more calories until they reach a 3,000 calorie daily balance. They then have a much greater amount of calories they can cut down on to lose weight while still getting in enough food to be satisfied and healthy. Not to mention, they also gained more size and strength in the process. So, when they cut back calories they have more room for adjustments. Plus more drops they can do. And that is how the IFBB pro Bodybuilders do it, so it obviously works!
So the best approach is, eat more and exercise more, first. Then you can start to decrease your caloric intake by 200-500 calories while maintaining the same workload.
This allows you to eat more than you would have previously so that you can feel more satiated, while still allowing you to lose weight.
Eat more, exercise more, and then start to drop weight.
Final Notes on How To Get Lean
So, the next time you start on your goal to look lean and SHREDDED or hear of someone trying to lose bodyweight, you have an idea of what it takes.
I recommend anyone trying to get leaner does so with a partner. You can make each other accountable and help each other during the times when it gets hard. Just remember, consistency is the key.
Exercise intensely while consuming appropriate amounts of calories before starting to slowly decrease calories over time. As you reach your goals, keep training hard but then you may begin to eat more so that you are in caloric balance with your activity level, or excess to build muscle.
I wish you the best of luck and remember to keep getting stronger!
The 3 Best Bodyweight Exercises Anyone Can Do At Home
These are the 3 Best Bodyweight Exercises anyone can do at home or in the gym; to get stronger, burn fat, build muscle, prevent injury, lose weight, and decrease pain! They are basic, simple, quick and easy for a fast workout, anywhere!
The 3 Best Bodyweight Exercises that you need to be practicing every day are:
These basic foundation exercises are designed to build your full body strength, health, and fitness.
The Paleo Squat
By going into the full depth Paleo Squat daily you will help to actively stretch out your muscles which in turn takes the pressure off of your joints.
The full depth position is especially great for spinal decompression, which is caused by bad posture, sitting and age. By simply performing this incredible exercise daily you can help to alleviate almost all of your muscle and joint pain!
Push-ups are a great way to improve our upper body strength!
It not only works your arms, shoulders, and chest but your entire body from head to toe as you have to maintain a strong body position during the entire exercise. This promotes core strength during movement as you build up your body’s stabilizers.
Just remember, keep everything straight from head to toe! No mountain or valley hips (hips raised high or hips dropped low).
Now, most people cannot do a Pull-Up, so we made a modification to accommodate everyone by replacing the Pull-Up exercise with a Prone Cobra Exercise.
The Prone Cobra is a Yoga Based Movement that works your entire posterior chain musculature helping to set our shoulders back in a better anatomical position while building core strength. This exercise works your entire back while stretching out our commonly tight chest and shoulder musculature, greatly improving our posture.
If you have bad posture, this is a great way to correct it!