Introduction
To lose weight and stay fit, you have to boost your metabolism. There are natural ways to speed up your metabolism that are directly related to the fat-burning process. To speed up fat burning naturally, you have to combine diet and exercise.
Metabolism
One of the key factors regarding weight loss and fat burning is metabolism. Metabolism sounds complicated, but it’s actually a no-brainer. It’s the process by which our body converts food and water into energy (measured in calories) for immediate use or to be stored for later energy. The trouble begins when you consume more calories than your body burns by doing all the daily activities.
For our body to operate daily, it must have the appropriate fuel in the form of the daily calories. The activities could range from high-intensity activities like sprinting, running, lifting weights, or lower intensity ones like brushing our teeth, taking a shower, or even eating, breathing, and blood flow.
Approximately 70 % of the calories are used for basic functions like breathing and blood flow. Another 20 % is physical activity, including working out, walking, and even holding our bodies upright while standing. The remaining 10 % helps us digest what we eat.
One of the key ingredients that shape our metabolism is heredity. Genes contribute to the levels of appetite-control hormones. In general, people are divided into 2 main categories regarding metabolism, the high metabolism types and the low ones. The high ones are genetically more active and use more energy. They are regarded as lucky as they’re naturally restless compared to the low metabolism ones who are not very active.
In addition to that, gender also plays a significant role in metabolism. A man’s metabolism is approximately 10 to 15 % higher than a woman’s. This is because men have more muscle mass than women do, which means they burn more calories.
Despite all these constraints, there are natural ways to speed up your metabolism. The key ingredients are the following:
Calories Count
Eating fewer calories than your body needs powers your body to consume fat for fuel. For example, if your body needs 2,500 calories daily to maintain your current weight, reducing the amount by 500 calories daily is likely to lead to half-kilo weight loss.
Increase Daily Activity
Another natural way to speed up your metabolism apart from reducing your calories is doing daily exercise. Aim for exercises that require your body to work its hardest by using a lot of muscle groups. Running is one of the best exercises because it engages most of our muscles. It really helps shake your metabolism.
High-Intensity Training (HIIT) to Maximize Fat Burning
High-intensity interval training is ideal to consume calories and fat to expand your muscles. During a high-intensity exercise, your body uses oxygen to break down fats and carbohydrates for energy while preserving muscle mass. However, slow, steady-state cardio reduces it.
HIIT uses stomach fat while helping you retain muscle mass. Because of the power of the exercise, it’s best to restrain HIIT to two times every week. To remain on track with your fat intake, incorporate 30 mins to an hour of moderate oxygen-consuming activity. This can be either a swim or a bicycle ride on three different days in the week.
Build Muscle for Fat Burning
While you might attempt to expand fat loss, your body utilizes a portion of your muscles for energy when you cut calories. To limit muscle loss, you have to work out your muscles further. Since muscle tissue consumes more calories than fat tissue, building your fit weight gives your digestion a little lift.
To pick up the best number of advantages, work your muscles to the point of close fatigue, utilizing free weights, completing a few sets of 8 to 12 reps each—plan for two exercises per week. However, do them two or three days separated to allow your muscles to recover.
What You Eat Matters
If you reduce starch and sugar and increase minimally processed foods like vegetables, it is natural that eventually, you will lose weight.
Eating right is probably one of the best, if not the best, natural ways to speed up your metabolism. Fill your eating habits with supplement-rich whole food, for example, natural products, vegetables, whole grains, lean wellsprings of protein, and low-fat dairy. Soft drinks, desserts, chips must be avoided. Getting enough protein is additionally vital in case you’re trying to build muscle.