By working to make your metabolism faster, you can lose weight and obtain a fast metabolism without cutting more calories from your diet. Metabolism is the rate at which you burn calories, and when you are overweight, you tend to burn calories at a slower rate than thinner individuals. By increasing your metabolism, you can lose more weight and keep the weight off easier. Here‚Äôs how:
Calculate Your Resting Metabolic Rate
Use the Mifflin-St Jeor equation to determine your metabolic rate:
RMR = 9.99w + 6.25s ‚Äď 4.92a + 166g-161
W= weight, in kilograms; divide your weight in pounds by 2.2 to get your weight in kilograms
S= height, in centimeters; multiply your height in inches by 2.54 to get your height in centimeters
A= age, in years
G= gender; 1 for men, 0 for females
Adjust Your Diet Based on Your RMR
Once you complete the RMR equation, you will have a number that represents how many calories you need to eat a day to maintain your current weight.
To lose weight safely, you should not have a caloric intake lower than this RMR. If you lower your intake below that, your body will react to starvation, and begin storing fat more than if you eat the appropriate amount of calories.
Eat Smaller Meals
By eating more frequent meals, you end up eating less because you are not as hungry when you sit down to eat. By skipping meals and extending the time between meals, your body goes into ‚Äústarvation mode,‚ÄĚ as it works to conserve energy and prevent starvation. You should try and eat four to six smaller meals, in addition to several healthy snacks throughout the day.
Drink Lots of Water
Depriving your body of water can have the same effects as starving it ‚Äď it begins to hoard the water rather than use it. Make sure you drink plenty of water to flush out your system, and keep your body functioning properly.
Spending 30 minutes on aerobic exercise a few times a week can be effective in speeding up your metabolism in the short term, but weight training is the most effective way to increase your metabolism. Muscle burns more calories than fat, so the more muscle you build, the higher your RMR will be.
By following this simple process, you can increase your metabolism affordably, and begin losing that weight that has been bothering you.