Most people think they burn the majority of their calories when they are working out; however, this is simply not true. The total calories burnt throughout the day far outweigh those that you burn during a workout. Metabolism is the body’s way of turning calories into energy.
Before you learn about metabolism, you must first learn about calories? What are they and why are they so important? Calories are simply a unit of energy. The body requires energy to properly function. When you consume more calories than your body needs, weight gain will occur.
Your metabolism helps determine the number of calories you should consume each day. There are three things that affect how many calories you burn each day- your basal metabolic rate, your activity level and the calories needed to digest the foods you consume.
Basal Metabolic Rate
The basal metabolic rate is the total calories needed to support the vital systems in the body. These systems include the digestive system, the respiratory system, the cardiovascular system, etc. These systems need approximately 70% of your total calories. Your basal metabolic rate is determined by your overall health, your age and your weight.
Your activity level helps determine how many calories you should consume. They account for approximately 20% of the daily calories you burn. You can increase this by increasing your activity levels. Activity levels are not just the time you spend working out. It includes any activity that you do such as walking, fidgeting, shopping or simply doing chores. A fitness tracker can help you determine how many calories you burn daily. Experts recommend getting at least 150 minutes of exercise each week. This may seem an impossible task; however, it only takes 25 minutes a day. You can break this down into smaller segments. Try doing 10 minutes worth of exercise in the morning, take a 10 minute walk on your lunch break and 10 minutes after dinner.
Calories Needed to Digest What You Eat
This part of the equation is responsible for approximately 10% of the calories you ingest daily. When you eat something, your body must burn calories to enable the body to digest and absorb the food. To help you understand this better, it takes more calories to digest proteins than it does carbohydrates or fats. This is why low carb diets are so popular.
There are many ways to boost your metabolism naturally, including eating a hearty breakfast, living an active life and consuming protein. These three things can rev up your metabolism to help with your weight loss efforts.
Breakfast the Most Important Meal of Your Day
WebMD reports that studies show breakfast can help improve your weight loss efforts. There have been several studies that have shown people attempting to lose weight can lose more weight and keep it off by eating breakfast each day. Eating when you first wake up helps prevent the body from entering starvation mode.
It can be 12 or more hours from the time you eat dinner until the next morning at breakfast. When you skip breakfast, this time increases even more. By lunchtime, your body could have been without food for as long as 20 hours! By then, your body signals to begin storing fat to prevent your essential systems from shutting down.
Eat a sensible breakfast within one hour of waking to boost your metabolism. A snack mid-morning and late afternoon will help keep your metabolism running throughout the day.
Exercise Your Way to a Slim New You
The calories burnt depend on how much you move. Therefore, an active lifestyle can raise your metabolism. When it comes to exercise, there are two types that can improve your metabolism- aerobic exercise and strength training exercises.
Aerobic activity is an exercise that raises the heart rate and respiration rate. This type of activity helps strengthen the lungs and the heart. There are numerous activities that are considered aerobic activities, including biking, walking, jogging, cardio classes, dancing, rowing, running and team sports. Most experts recommend 30 minutes of exercise daily. If you want to lose weight, you should increase the amount of physical activity.
Many people who are interested in boosting their metabolism find that joining a sports team, such as a community basketball league or softball league, is a great way to increase their activity levels. Think of the sports you enjoy. Do you love a good game of tennis? Is golf your favorite past time? These activities can help you get the exercise you need to lose weight and feel great.
Strength Training Workouts
Strength training exercises help to build muscle. Muscles burn more calories, so strength training should be included in your workout routine. Most experts recommend doing strength training at least twice a week to help build muscle mass and increase your metabolism.
Protein is Your Friend
It takes different amounts of energy to break down different types of food. This process is called Thermogenics. Researchers have found that fats consumed in the diet account for approximately 3% of the calories in a food source. Carbohydrate products use about 7% of the food’s calories while proteins take about 30% of the calories in the food source. This is because proteins are more difficult to digest than fats and carbohydrates.
Understanding what influences your metabolism and creating a plan based on Thermogenics and exercise is a great way to help you boost your metabolism and lose weight. Begin each day with a healthy breakfast that includes a lean protein to get your metabolism going. Incorporate exercise into your lifestyle by discovering ways to increase the number of steps you take each day. Try taking the stair or parking further away from where you would normally park to increase your activity level. Finally, fill your plate with nutritious fruits and vegetables to provide your body with the nutrients it needs to increase your metabolism naturally.