The reason your friend has this superpower is “metabolism.” They can eat high-fat food yet, would not gain any weight.
In simple terms, metabolism is the process of breaking down food in the body to release energy. The metabolism rate of your body shows the amount of energy required to carry out functions like breathing, sleeping, eating and digesting in the body.
Did you know? If you have a high Basal Metabolic Rate (BMR), you can burn more calories even while you are resting!
Several factors like age, gender, hormones, and genetics determine your body metabolism. Metabolism rate in women is lesser as compared to men since the body fat percentage of the former is higher. There are several weight loss plans that focus on improving the metabolism rate to burn body fat.
Below mentioned are some of the most common lifestyle habits that lead to the development of a slow metabolism in an individual:
Every weight watcher believes in one fact: Increase metabolism to achieve sustainable fat loss quickly, safely, naturally and healthily. Here’s how you can do it:
(1) Start 'Strength Training'
Just cardio doesn’t suffice to increase metabolism. People with more muscle mass have higher BMR because they can burn more calories. About 6 calories are consumed daily per pound of muscle in the body whereas calorie consumption is only 2 calories in fat. Lifting weights can help you strengthen and build your muscles, thus improving metabolism.
(2) Take it a Step Further with Compound Exercises
Compound movements like deadlifts, squats, lunges, chest presses and pull-ups are an effective addition to your strength training routine. They increase Human Growth Hormone and Testosterone levels in the body. These compound exercises target bulkier muscles in the body. So bulkier the muscle, stronger is the hormonal response.
(3) Undergo High-Intensity Interval Training
Try a run and walk workout for half an hour every day. In this regime, you walk for 2 minutes and run for 1 and then repeat the cycle. This is just one of the activities under High-Intensity Interval Training. Sprint intervals, treadmill intervals kickboxing, jumping ropes, resistance sprints are some more HIIT activities that can be undertaken. The concept behind HIIT is that they are capable of burning more calories in lesser duration, thus improving metabolism.
(4) Eat Small Portions at Regular Intervals
With every meal, your metabolism is stimulated. So, if the number of meals is more, your metabolism is stimulated more often. Keeping an interval of 2-3 hours between meals ensures you are able to burn fat effectively. You must include foods that increase metabolism in your meal.
(5) Add Protein Source in All Your Meals
There are several protein sources in vegetarian as well as non-vegetarian diets that help in building muscle mass, thus increasing metabolism. Some of these include lentils, whey, chicken, eggs, spinach, broccoli, turkey, yogurt, paneer, tofu etc.
(6) Eat Metabolism Boosters
Metabolism boosting foods like chili, ginger, lemon and green tea can burn fat quickly. Add a tablespoon of chili and pepper to boost your metabolism. Having green tea can burn about 80 calories in your diet without exercise.
(1) Crash Dieting
Starving yourself is not the right way to go about increasing your metabolism. Crash diets may temporarily help you in losing weight, but you also lose muscle mass as collateral damage. As muscle mass decreases, your metabolism will also slow down.
(2) Late Night Snacking
Your body’s metabolism rate is the lowest when you are asleep. So if you eat snacks right before falling asleep, all the fat will be stored in the body, since it would not be required for any metabolic processes during the night.
(3) Too much Cardio
Cardio exercises burn muscle tissues. Instead, work out a combination of strength training and cardio. If you haven’t undergone strength training, here is a guide on How to Start Strength Training.
I have tried to put forward this super complicated subject in a simple way, still, if you have any further query, leave us a comment on our Facebook post.
If you are trying to lose fat, I recommend you to watch this video. It will surely help you: 50 Easy Ways to Lose Weight