7 Keys To Supercharging Your Metabolism For Weight Loss

Metabolism refers to the chemical processes that occur within the body to produce energy from the foods we eat. A higher metabolic rate increases how fast we burn calories and can lead to weight loss and increased fat-burning potential. Our metabolic rate can be affected by several factors, including diet, exercise, medications, thyroid and underlying medical conditions. Consult with a physician if you are experiencing any unusual prolonged symptoms, including weight gain or fatigue, and implement healthy lifestyle strategies to supercharge a slowed metabolic rate.

Eat Breakfast

Breakfast speeds up the metabolic rate by breaking the fasting state that your body has been in from sleeping. A healthy breakfast gives you fuel that increases energy levels and mental awareness to prepare you for your daily tasks. Eat a well-balanced breakfast that consists of complex carbs for energy and protein to satiate your appetite. Healthy options include oatmeal with berries and egg whites or whole grain toast with peanut butter and a banana.

Eat Complex Carbs

Complex carbohydrates are the body and brain's main source of energy. Inadequate carb intake leads to lethargy, fatigue, weakness and difficulty concentrating and focusing on mental tasks. Furthermore, complex carbs such as whole grains, fruits and vegetables are high in dietary fiber, which provides a steady source of energy to the body by stabilizing blood sugar levels. According to Canadian Living.com, research has shown that whole grains might assist with weight loss as well as the prevention of disease and digestive upsets.

Avoid Simple Carbohydrates and Sugars

Simple carbohydrates should be avoided or reduced to increase the metabolic rate. These processed carbs are made from refined flours and grains that offer little nutritive value and dietary fiber. Many, such as cookies, cakes and granola bars, are high in sugar that causes excess insulin to be released in the body. This leads to increased hunger cravings and overeating.

Drink Green Tea

Green tea is a healthy alternative to coffee that might supercharge your metabolism. According to Canadian Living.com, antioxidants in green tea, known as catechins, help increase fat-burning potential in addition to fighting off serious disease such as heart disease and cancer. They also act to inhibit enzymes in the body that absorb starches, which aids in lowering blood sugar levels. Elevated blood sugars lead to hunger cravings for foods that are high in fat and sugar for quick energy. Drink three to four cups of green tea daily to boost your metabolic rate.

Eat Frequently

Eating frequently throughout the day will keep your energy levels high for a supercharged metabolism. Waiting too long between meals and snacks leads to fatigue, difficulty concentrating and a slowed metabolic rate. It also sets you up for a possible binge later as you end up eating more food because of increased hunger. Eat every three to four hours and include snacks between meals to keep your appetite satisfied.

Eat Protein

Protein is an essential nutrient needed in the body for the growth, maintenance and repair of muscle. Muscle has a higher metabolic rate at rest than fat does, meaning that you can burn more calories even when you are not working out. Protein also stimulates the release of glucagon, which causes fat cells to release fat into the blood to be used for necessary body functions such as hormonal balance and organ functioning. This causes more fat to be burned, which increases weight loss. Include lean sources of dietary protein in your diet such as chicken, turkey, fish, eggs, nuts and seeds.

Exercise

Exercise is essential to stimulating the metabolic rate. Exercise increases the calories you burn and builds lean muscle mass, which in effect increases fat burn . According to Michele Turcotte, MS, RD/LDN of the Diet Channel.com, aerobic exercise might increase your metabolic rate for up to four to eight hours after working out.. Incorporate 30 minutes of aerobic exercise into your week three or four times. Add two to three days of strength training for a full-body workout.