Metabolism in fact is the spending of calories by the body to obtain the energy required for the body. Metabolic rate depends on the age, gender, fat and muscle mass of the body, activity level and a little on genetic factors. Only genetic among these factors may not be changed. All the rest depend on the individual only. The rate of spending calories, that is the metabolic rate, can be changed with simple and small changes.
Methods to Accelerate the Metabolism
- Regular eating: Eating at certain times regularly can help maintaining the metabolic balance. Regular eating can be considered as the first step to reach the target of increasing the metabolic rate.
- Sufficient calory intake: Consuming unsatisfying meals can have same action with overeating. Too little calory intake can cause slowing down of metabolism to economize in energy.
- Performing Strength Training: Strength training for body building helps to develop muscles. The muscle mass has a higher metabolic rate as compared to fat, that is, maintaining the muscle mass requires more energy as compared to fat. Individual lose their muscles with age. Regular strength training will increase the muscle mass, and consequently, metabolism will accelerate.
- To consume sufficient amounts of water: Maintaining the fluid balance of the body is very important as regards the correct operation of basic functions and preventing the slowing down of metabolic rate. Consuming sufficient amounts of water can help to lose weight. Some studies have shown that body weights and body mass indices in overweight women who increase their daily water consumption to 1,5 liters.
- To reduce stress: Stress affects the hormone levels and can cause production of cortisol more than normal. Cortisol is a hormone that regulates appetite. Based on studies, cortisol production in excessive amounts can result in weight gain and therefore, increase in the metabolic rate.
- High-intensity Exercising: High-intensity intermittent exercising (HIIT) can speed up the metabolism like strength training. That is, high-intensity intermittent exercise following strength training will both positively affect the metabolic rate and help losing weight.
- Sleeping: Having enough sleep can help to maintain the balance of hormones, and this way, you will not eat much. While the number of hours of sleep required changes among individuals, studies show that adults need at least 7 to 8 hours of sleep daily.
In conclusion, metabolic rate changes from one individual to other; however, giving up the sedentary way of living, having a balanced diet and regular sleep can directly increase the metabolic rate.