You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories heres how:
Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.
You can do quite a lot to speed up your metabolism the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.
You burn calories to provide energy for three main functions:
1) Basal Metabolic Rate (BMR)
This is the amount of calories you burn just by being alive even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.
2) Burning Calories for Activity
This is the energy used during movement from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.
3) Dietary Thermogenesis
The thermogenic effect described as meal-induced heat production the calories burned in the process of eating, digesting, absorbing and using food.
You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:
1) Build Muscle
Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is metabolically active and burns more calories than other body tissue even when youre not moving.
Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, youll look better whatever your weight.
2) Move More
Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.
The trick is to keep the keep moving message in mind. Write the word move on post-it notes and put them in places youll notice them when youre sitting still. Then, take every opportunity to move heres some ideas for burning calories:
Tap your feet
3) Eat Spicy Food
There is evidence to show that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours after youve eaten a spicy meal.
Drinks containing caffeine also stimulate the metabolism, as does green tea.
4) Aerobic Exercise
As well as the actual amount of calories burned during exercise studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.
Try 30 minute sessions of heart rate raising exercise, such as vigorous walking, step aerobics, jogging or swimming, 3-4 times a week.
5) Eat Little and Often
There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.
Provided your small meals dont degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.
1750 Calorie Diet Sample Plan
Daily allowance (100 cals)
275ml/1/2pt skimmed milk
Breakfast (350 cals)
Peanut butter and banana on toast
2 slices wholemeal toast topped with 1tbsp peanut butter and 1 small banana. Plus 1 kiwi fruit.
Lunch (450 cals)
Ham salad baguette and yoghurt
Fill a 15cm/6in piece French bread with 2 slices lean ham, salad and a scraping of mustard. Plus 1 small pot diet yoghurt.
Dinner (550 cals)
Coronation chicken with sweetcorn
Chop into bite-sized pieces 1 grilled skinless chicken breast. Mix with 3tbsp sweetcorn, 2tbsp plain low-fat yoghurt, 1 tbsp reduced-calorie mayonnaise and 1tsp curry powder (or to taste). Serve with 1 jacket potato and salad.
Snack (100 cals)
2 chocolate chip cookies
Snack (200 cals)
Blend 1 small banana, 1 small pot banana yoghurt and 150ml/1/4pt semi-skimmed milk.
The Weight Loss Resources Tools
SITE DISCLAIMER: The self help books and personal development resources on this site are not intended to be a substitute for therapy or professional advice. While all attempts have been made to verify information provided in this self help book and personal development publication, neither the author nor the publisher assumes any responsibility for errors, omissions or contrary interpretation of the self help books and personal development subject matter herein. There is no guarantee of validity of accuracy of any self help books and articles content. Any perceived slight of specific people or organizations is unintentional. This self help books and personal development articles website and its creators are not responsible for the content of any sites linked to.
The self help book and new health articles website contents are solely the opinion of the author and should not be considered as a form of therapy, advice, direction and/or diagnosis or treatment of any kind: medical, spiritual, mental or other. If expert advice or counseling is needed, services of a competent professional should be sought. The author and the Publisher assume no responsibility or liability and specifically disclaim any warranty, express or implied for any self help or otherwise products or self help or otherwise services mentioned, or any self help or otherwise techniques or practices described. The purchaser or reader of this self help book and personal development articles website publication assumes responsibility for the use of these self help personal development materials and self help books and personal development articles and information. Neither the self help author nor the self help book Publisher assumes any responsibility or liability whatsoever on the behalf of any purchaser or reader of these self help books and personal development materials.
Self help site contains: Self help books and new health articles for your Lifetime Health & Fitness and wellbeing self help book and personal development health article about keyword, free self help books for your improved health, nutrition & lifetime fitness Self help books and new health articles for happiness & personal development resources, free self help books and new health articles listed for your convenient self help books for lifetime fitness health and wellbeing search in the self help books and new health articles subjects of self image, self help health tips, self help book resources for lifetime health & fitness and self help emotion management, panic attack self help, self help for low self esteem, self help famous quotes, anxiety self help resources, stress management self help books, new health articles and depression self help books, new health articles and resources.
It's time to join our happy subscribers, like these:
"I wish to express my appreciation and gratitude for this powerful tips you send to me.Thank you so much and may God richly bless all the team working towards this.
Thank you for this. It has been most instructive. Please keep them coming!
With no other words, I simply love these Power Tips - thanks for every email I have received from you - I find there always something that cheers my day up or gives me some more inspiration. Good work, there!
I always read your Power Tips and it has helped me a lot in my life... I would like to thank you a lot for such a nice article at regular intervals.
I am really grateful to you for what you have been doing for me and my growth. I know that I am not alone and hundreds of thousands of people would be feeling the same.
Your Newsletter are always a help. Thanks a tonne.
You are doing so much for the whole mankind and as a matter of fact sometimes even a small thought delivered at the right time can do miracles in someone's life and his whole life can take a turn around.
When the positive seeds through your news letter are falling all over the world, then I am sure some would become tree and bear fruits.