The 7 Best Ways You Can Increase Your Metabolic Rate

The 7 Best Ways You Can Increase Your Metabolic Rate

January 15, 2018

 

1.  Portion Sizes

 

American researchers noticed the bigger the serving or portion size, then more calories are consumed.  A study was conducted where people were given large containers of soup or popcorn and the other group was given small containers.  The large container group consumed 73% (popcorn) and 43% (soup) more calories than the small container group.  Try using smaller plates in order to consume less calories.

 

2.  Eat Smaller Meals

 

Plan you day to consume 3 smaller meals and 2 or 3 snacks.  Intervals of roughly 3 hours apart.  Regular and small meals increases the metabolic rate after eating for a short period of time.  It is boosted approximately 10% for 2-3 hours after you eat, so avoid skipping meals.

 

3.  Consume Enough Protein

 

Protein will help stop you from wanting to over eat, as amino acids are the most satisfying nutrient.  A meal's calories may be burned off as heat, giving a protein meal a higher calorie burn percentage of up to 20%.  Don't get me wrong, your metabolism is raised after eating anything, so include protein with every snack and meal.

 

4.  Breakfast Benefits

 

Kick start your morning with a good breakfast with a combination of carbohydrates and protein.  You will burn those calories throughout the day and your metabolism and you get a energized kick start.  Eggs and toast or oatmeal and protein powder are a few options.

 

5.  Exercise

 

You continue burning calories 1-2 hours after vigorous exercise.  Actually, you burn calories faster because your body repairs muscle tissue and refills ATP-PC energy reserves by breaking down the high energy phosphates that are stored.  This is known as the after-burn, which comes mainly from the body's fat.

 

6.  Add Muscle

 

Two weight training sessions a week is recommended by the American College of Sports and Medicine.  Studies show that you RMR will increase after three months of weight training.  By just adding a pound of muscle can burn and extra 65 calories.

 

7.  Walk After a Meal

 

Turn what you just ate into heat and burn more calories by walking at a moderate pace after a meal.  Walking within an hour of eating can encourage the energy to be used instead of storing it as fat.

 

Check out the health programs at www.youniqueholisticnutrition.com

 

Sources

 

Thompson, J. L. et al. (1996), 'Effects of diet and diet-plus-exercise programs on resting metabolic rate: a meta analysis'. Int. J. Sports Nutr., vol. 6, pp. 41-61.

 

Wansink, B et al. (2005), 'Bottomless Bowls: why virtual cues of portion size may influence intake'. Obes. Res., vol. 13(1), pp93-100.

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Understanding the Four Pillars of Health: Diet-Drainage-Mental-Heredity

July 24, 2018

1/1
Please reload

Follow Me
  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Instagram Icon
  • Grey Pinterest Icon
  • Facebook
  • Pinterest
  • Twitter
Janette de Vries, RHN, B.ed, (Hons) B.A

Registered Holistic  Nutritionist

© 2017 and beyond 

 

Orillia, Ontario

Surrounding Areas

This site was designed with the
.com
website builder. Create your website today.
Start Now