The number of calories the body uses to function is termed the basal metabolic rate (BMR). The BMR also refers to metabolism: a process that converts food and liquid into energy so the body can function. The body burns calories to function 24 hours a day. During activities such as exercising, sitting, breathing, growing cells, repairing cells and sleeping, the body burns calories at a rate based on an individual's basal metabolic rate.
Basal metabolic rates vary by person. According to the Mayo Clinic, some of the most relevant factors that determine a person's basal metabolic rate are the size and composition of the body, the sex of an individual and the person's age. Larger people burn more calories since they carry more weight and muscle, men typically burn more calories because they have more muscle than women and older people tend to have a lower metabolic rate because muscles usually decrease in size as people age. Although people cannot control the genetic make-up of their body, there are ways to naturally increase metabolism.
Exercise to Naturally Increase Metabolism
Starting a weight training program and doing interval training will naturally increase metabolism. According to WebMD, "Every pound of muscle uses about six calories a day just to sustain itself, while each pound of fat burns only two calories daily." The more muscle a person has, the more calories her body will burn throughout the day and the more calories her body will burn, even while resting and sleeping. Before beginning a weight training routine, people should work with a fitness expert who is trained with proper weight training techniques. Effective weight training to naturally increase metabolism should be done three to four times a week.
Interval exercising helps boost metabolism for several hours after a workout. To increase metabolism, people should opt for a high-intensity workout or an easier workout that includes several periodic boosts in intensity. Combining walking with running is an excellent way to do interval training and naturally increase metabolism. People who already have an exercise routine can usually modify it to include periodic increases in intensity. Exercise also helps people avoid the effects of aging.
Specific Drinks and Foods Naturally Increase Metabolism
Keeping the body hydrated is essential for increasing metabolism. People should drink a total of at least eight glasses of water and green tea or oolong tea every day to stay hydrated. Besides increasing hydration, the catechins in green tea and oolong tea help boost metabolism. In addition, drinking at least one cold eight ounce glass of water or unsweetened drink with ice before each meal will also increase metabolism.
The types of food people eat and how often they eat them affect their metabolism. The body burns two times the calories digesting protein compared to fats and carbohydrates. While it is important to eat a balanced diet, it is also necessary to incorporate healthy sources of protein like fish, lean meats, white meat chicken, nuts and eggs. Eating four to five small meals a day with portions of protein will help boost metabolism in contrast to eating three large meals a day, which encourage the body's metabolism to slow down in between meals.
Weight Loss and Metabolism
Exercising, eating and drinking plenty of water, tea and unsweetened fluids are all important factors for naturally increasing metabolism. For people who are trying to lose weight, however, it is also necessary to keep in mind that losing weight effectively mostly results from consuming fewer calories than the body burns each day.
References:
LIVESTRONG, "Increasing Your Metabolism" (accessed April 18, 2010).
WebMD, "High-Protein Diet Slideshow" (accessed April 18, 2010).
MayoClinic, "Weight Training: Do's and Don'ts of Proper Technique" (accessed April 18, 2010).
MayoClinic, "Interval Training: Can it Boost Your Calorie-Burning Power?" (accessed April 18, 2010).
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Cathy Herold - Cathy Herold lives in southern California. She has a BA in English and minor in African American Studies from UCLA and a master's degree ...
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