Every individual has a basal metabolic rate, or BMR, which is the minimum number of calories needed to sustain good health at rest. Age, activity level, gender, body type and weight all contribute to this number. Your basal metabolism is responsible for approximately half of the calories you burn daily. However, there are simple alterations that can help you naturally boost your metabolism.
Weight Lifting
Weight lifting is one of the most effective ways to naturally boost metabolism. Use free weights or machines at least three sessions a week to build lean muscle. Muscle is more effective at burning calories than fat, and muscle continues to burn fat even when you are not working out. Work your upper and lower body, as well as your abdominals, to prevent uneven muscle tone.
Eat Breakfast
Many people skip breakfast for several reasons; waking up late and not feeling hungry are two of the most common. However, eating breakfast jump-starts your metabolism after it has slowed overnight. You must replenish cells with essential nutrients to avoid body fat storage in anticipation of potential food deprivation. It does not have to be fancy; an egg and a small piece of fruit or a handful of almonds will suffice.
Aerobic Exercise
Aerobic exercise helps to regulates many of your body's functions. During activities where your heart rate is elevated, you are expending calories, which increases metabolic rate and produces more energy to fuel your workout. This metabolic process, boosted by the effect of exercise, becomes more constant once your body has acclimated to burning more calories.
Balanced Diet
A balanced diet that includes foods from all of the major food groups encourages consistent metabolic activity. Even foods like jalapeno peppers provide an extra boost because they contain capsaicin, a chemical that promotes thermogenesis. Drink plenty of water to flush toxins from your system and improve kidney and liver functions, which in turn enhances metabolic activity.
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