Balance calories taken in with those burned from metabolizing.
Health, fitness and weight management are about balancing the number of calories taken in by eating with those burned from metabolizing. Fit people have higher metabolic rates.
Metabolism is the process by which the body converts food into energy and uses this energy. The body needs energy for activities like jogging and biking, but also to fuel bodily processes such as breathing and circulation.
Four components make up the total daily metabolic burn rate:
- Resting metabolic rate: number of calories the body burns at rest
- Thermic effect of metabolizing food: digestion
- Calories burned by daily activities
- Physical activities: exercise
Here are six tips for staying lean and fit by increasing metabolic burn:
- Strength training: Adding more muscle mass increases the number of calories the body burns at rest because muscle is more metabolically active than fat; strength-training also helps maintain bone density balance.
- Add daily cardio: Cardio is the greatest calorie burner in the least amount of time.
- Increase protein intake: eating small amounts of lean protein at every meal is an effective metabolism booster.
- Eat smaller, more frequent meals: Proven metabolism booster, but also provides stable blood sugar level and constant energy source for metabolism.
- Get enough sleep: Lack of sleep can harm the body’s endocrine function and capacity to metabolize carbohydrates.
- Practice stress reduction: Stress triggers the release of cortisol which stimulates fate storage, specifically around the middle of the body; cortisol also slow metabolism; try exercising, listening to music, gardening or another stress reducing activity.