How to Raise Metabolism
Advice on Metabolic Rate, Basal/Resting, Thermal Effect of Food (Thermogenesis) Fat Burning Supplements

Diet Home - Exercise Equipment - Foods to Raise Metabolic Rate
Diet Fitness - Calories & Exercise - Exercise/Calories Tables - Burn Calories Lose Weight

What is Metabolism?

From the viewpoint of diet and weight loss, metabolism is the process whereby the body converts food into energy (or uses it for bodily repairs) or stores it as fat for future use. In simple terms, if we have a faster metabolism we burn calories more efficiently and store less fat. If we have a slower metabolism we burn calories less efficiently and therefore store more calories as fat.

In very simple terms, our Metabolic Rate is the rate (and efficiency) with which our body performs these metabolic tasks.

Metabolic Needs and Calorie Usage

Our Basal Metabolic Rate (or Resting Metabolic Rate) is the number of calories we need to burn in order to fuel essential bodily processes and keep our organs and tissues in working order.

Typically, this accounts for 60 per cent of all calories consumed. The heavier the person, the more calories he/she needs to fuel these essential processes.

All other calories are used to meet our additional energy needs based on our level of physical activity.

What Determines Our Metabolic Rate

Several things determine our metabolic rate, including:

  • Our Genes
    Some people have a naturally faster metabolism

  • Our Age
    As we age, our calorie needs decrease. On average it drops 2 per cent each decade.

  • Our Muscle-to-Fat Ratio
    Muscle cells are about 8 times more metabolically demanding than fat cells. So the greater the our proportion of muscle to fat, the faster our metabolic rate.

  • Our Activity Level
    Exercise burns calories. Even after we stop exercising, the effect continues. So we burn calories at a faster rate for several hours afterwards.

  • How Often We Eat
    Our metabolic rate increases during digestion of food, a process known as the Thermal Effect of food. In simple terms, if we go too long without food (5 hours for men; 3 hours for women), our body thinks there is a food shortage and our metabolism tends to slow down.

  • Our Health & Nutrition
    Metabolism is governed by thousands of separate chemical reactions. To perform this process efficiently, our body needs a constant supply of nutrients. Without these nutrients (like vitamins and minerals, esp. vitamins B2, B3, B5, B6 & vitamin C) metabolism can become inefficient and sluggish. The best way to ensure good dietary nutrition is to follow a balanced diet.

Fat-burners, Pills & Supplements

Do pills or supplements help to speed up metabolism and weight loss? The answer is No. There are many so-called 'fat-burning' pills and supplements on offer, which claim to speed up metabolism and weight loss.

Be warned! This method of raising your metabolism is not considered safe. Nor has it been proved to assist long term weight loss.

How to Raise Metabolism - 4 Practical Conclusions

1. Take regular exercise
This should be aerobic exercise that makes you breathe more heavily. Exercises that build muscle are also useful.

2. Eat Breakfast and Eat Regularly
To benefit from the Thermal Effect of food and ensure that your body burns calories willingly, eat breakfast and then eat regularly throughout the day.

3. Eat a Balanced Diet
This helps to maintain a good supply of nutrients which in turn keeps your metabolism working smoothly. Anne Collins Weight Loss Diet is a good choice.

4. Avoid Pills
For the sake of your health and weight, avoid all supplements that claim to offer fat-burning and weight loss benefits.

Metabolism - The Bottom Line

The only safe and effective way to raise your metabolism is to take more exercise. The harder you work, the faster your metabolic rate.

Free diet banner

Return to Diet Home


 

OBESITY, OVERWEIGHT and HEALTH
Weight Loss Help | Healthy Weight Advice | Health Risks of Obesity | Body Mass Index Chart | Obesity Information
Weight & Health Risks | Ideal Weight for Women | Ideal Weight for Men | Waist Circumference | Body Fat Percent
Body Fat & Health | Body Fat Calculators | Reduce Fat Belly | Obesity & Breast Cancer | What Causes Weight Gain
Hypothyroidism | Weight Loss Plateau | Healthy Cholesterol Level | How to Lower Cholesterol | Low Cholesterol Diet
Diabetes Diet | Diabetic Diet Questions | Eating Disorders | Food Cravings | Health & Weight Benefits of Exercise
WEIGHT CONTROL
Weight Loss Tips | Best Support Group | Easy Ways to Lose Weight | Lose Last 10 Pounds | Nutrition and Pregnancy
Lose Weight After Pregnancy | Weight Loss - Pregnancy | Mid-Life Weight Gain | Weight Control in Menopause
Menopause & Diet | Weight and Depression | Teen Weight Loss & Healthy Eating | Help For Overweight Children
Child Obesity | Weight Chart For Children | Weight Loss For Men | Fast Weight Loss | Raise Metabolism
Best Exercise to Burn Calories | Exercise and Calories Burned | Diet Pills | Weight Loss Drugs to Reduce Obesity
Bariatric Surgery | Gastrointestinal Surgery | Health Dangers of Bariatric Surgery | Health Dangers of Gastric Bypass
Weight Loss Programs | Articles | Weight Loss Questions | How to Reduce Weight | Weight Loss Advice
DIETING and DIETARY ADVICE
Healthy Diet Advice | Healthy Diets For Women | Reviews of Diets | Diet News | Fad Diets | Cabbage Soup Diet
Weight Watchers Diet | Low Fat Diet | Carbs and Diet | Dr Atkins Diet | South Beach Diet | Zone | Cider Vinegar Diet
Carbs Guide | Carbs & Blood Sugar | Carbs & Insulin | Carbohydrate Needs | Glycemic Index Guide | GI Diet Method
Low GI Foods | Glycemic Load | Diets For Health | Diet & Health | Diet For High Blood Pressure | Fibromyalgia Diet
Gluten-Free Diet | Irritable Bowel (IBS) Diet | Lactose-Free Diet | Best PCOS Diet | PMS Diet | Online Diet Plans
ENERGY and NUTRITIONAL INFORMATION
Food Digestion | Calories Index | Guide to Calorie Needs | Calorie Needs for Women | Calories & Weight Loss
Burn Calories and Lose Weight | Calories Used by Exercise | Calorie Savings | Diet Nutrition | Vegetarian Nutrition
Guide to Healthy Diet | Guide to Healthy Eating | Diet Foods | Diet Fat | Good Fat | Protein in Diet | Protein Needs
Good Protein | Good Carbs | Dietary Fiber Guide | Sodium in Diet | Dietary Sugar | Water Needs

© 2000-2013 Anne Collins. All rights reserved.