How To Boost Your Metabolism
What role does your metabolism play in losing weight quickly? You might liken your body to a machine and your metabolism to the machine's engine room. The "engine room's" settings determine the rate at which you burn calories. If you can find a way to boost your metabolism, then you will burn more calories than you do now. This in turns means you will lose weight quickly and reach your goal weight faster.
The Role of Exercise
Fitness professionals tell us that exercise will boost your metabolism faster and more effectively than any other approach. During exercise, everything speeds up. Your heart rate increases. Your lungs work harder. Other body processes speed up as well. During exercise, your body's metabolism reaches its highest possible state.
After you stop exercising, this elevated metabolic rate remains higher for a period of time. Eventually, it falls off and returns to its usual level. This period of time varies. It could be anywhere from thirty minutes to four hours. The time span that your metabolism is increased will depend on the type of exercise and the intensity of exercise that you performed. Therefore, even a little exercise is better than doing nothing.
The most effective exercise that we know of for raising a person's metabolism is HIIT, or high intensity interval training.
HIIT is exercise in which you alternate between 20 - 30 seconds of high intensity exercise followed by the same period of moderate exercise. For example, you might alternate between swimming at a moderate space for thirty seconds with swimming as fast and hard as you possibly can for thirty seconds.
When you are exercising in this fashion, your body burns fuel (fat) at a higher rate. Since you are alternating intensity, your body cannot go into what is known as "fuel economy" mode. You are preventing your body's natural mechanisms to slide into place to protect the fat stores. Essentially, you are tricking your body into becoming wasteful and therefore burning more fat.
It gets better. HIIT exercise maintains this metabolic boost for a longer period of time afterwards than does any other type of exercise.
Boost Your Metabolism Through Diet
Certain types of food are thought to speed up your metabolism, thanks to special compounds that they contain. These foods are the hot foods like chilli peppers, for example. However, the effect is minimal and much less than you would achieve through exercise.
Boost Your Metabolism Through Supplements
There is little solid evidence to verify that food supplements can boost your metabolism. Green tea supplements are thought to be among the best available, but even so, you would probably do better by simply making your own green tea.
Stimulant supplements are available legally in some countries. Stimulants will increase your metabolism, but there are health concerns. Tobacco smoking is a stimulant, and at one time was used frequently as a means of weight control. Today, few of us would risk our health by smoking to lose weight.
Products containing ephedrine and pseudoephedrine are more controversial and banned in many countries due to health concerns. All stimulants, even coffee, are habit forming and lead to withdrawal symptoms of varying degrees when you stop using them.
Given the potential health risks of using stimulants to boost your metabolism, the safer, healthier alternative is to use nutrition and exercise instead
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