Understand the Metabolism
If you're trying to lose weight and think your metabolism might be the culprit, there are changes you can make to improve it. But with the commercialism surrounding "metabolism-enhancing" products, it can be hard to separate fact from fiction (or advertising) and pin down techniques that are scientifically proven to change one's metabolism.
1. Understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. The rate differs significantly from person to person. You and your friend can have the same activity level, diet, and weight but still gain or lose weight at different rates based on differences in metabolism.
2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can't.
* Age - metabolism slows 5% per decade after age 40
* Sex - men generally burn calories faster than women
* Heredity - you can inherit your metabolic rate from previous generations
* Thyroid disorder - problems in the thyroid gland can slow metabolism but this is rare
* Proportion of lean body mass - metabolism increases with muscle mass
3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). There are also calculators online that can do this for you:
* RMR = (9.99w + 6.25s) - 4.92a + 166g
* w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
* s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
* a = age in years
* g = gender = 1 for males, 0 for females
4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
* RMR x 1.15
* E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
* To lose weight safely, consume no more than your maintenance intake but no less than your RMR.
* Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
more : http://www.wikihow.com/Increase-Your-Metabolism
If you're trying to lose weight and think your metabolism might be the culprit, there are changes you can make to improve it. But with the commercialism surrounding "metabolism-enhancing" products, it can be hard to separate fact from fiction (or advertising) and pin down techniques that are scientifically proven to change one's metabolism.
1. Understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. The rate differs significantly from person to person. You and your friend can have the same activity level, diet, and weight but still gain or lose weight at different rates based on differences in metabolism.
2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can't.
* Age - metabolism slows 5% per decade after age 40
* Sex - men generally burn calories faster than women
* Heredity - you can inherit your metabolic rate from previous generations
* Thyroid disorder - problems in the thyroid gland can slow metabolism but this is rare
* Proportion of lean body mass - metabolism increases with muscle mass
3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). There are also calculators online that can do this for you:
* RMR = (9.99w + 6.25s) - 4.92a + 166g
* w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
* s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
* a = age in years
* g = gender = 1 for males, 0 for females
4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
* RMR x 1.15
* E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
* To lose weight safely, consume no more than your maintenance intake but no less than your RMR.
* Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
more : http://www.wikihow.com/Increase-Your-Metabolism
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