Simple Correct Way to Raise Metabolism & Lose Weight

An efficient metabolism is a key element in losing weight the healthy way. Metabolism is the breakdown of nutrients which provide the body with energy, as well as forming healthy tissues. A high metabolism indicates that you can eat more food and do less activity to have the same weight as those who need to watch what they eat and exercise consistently.

Diet

• One simple way to raise the metabolism is to eat plenty of healthy fat to promote cell repair and create hormones. To process fat, the body requires energy, thus raising the metabolism. Nuts, olive oil and avocados are healthy fats that can be eaten in moderation.

  Complex carbohydrates are important to the diet because they require more energy to burn than simple sugars, which are carbs found in foods that contain fructose, sucrose or glucose. These sugars are primarily found in sweets and other sugared goods. Complex carbs contain healthy sources of fiber, necessary for digestion and feeling full. Find carbohydrates that are filled with fiber and have a low-glycemic count like broccoli, spinach, apples and beans, among others. Low glycemic carbs are an ideal choice for intake because they keep blood sugar levels stable. The higher the number is on the glycemic index, the higher the blood sugar levels rise after eating. Low glycemic foods are especially beneficial for those who are trying to lose weight but still get their nutritious carbs, and for diabetics as well.

  The body needs protein to raise metabolism and for use as energy. Thirty percent of protein calories consumed are used for energy; therefore, raising intake of protein can increase the metabolism for burning off other calories.

  General guidelines for carbohydrate intake is that out of your daily calories, 60 percent should be comprised of carbs. Thirty percent of total daily calories should be from fat sources, and 10 to 15 percent should come from lean proteins. These intake numbers will vary, depending on your height, weight, gender and activity level.

Exercise

• Weight training is a beneficial and simple way to increase metabolism. Using weights also increases post-exercise oxygen consumption, allowing the body to raise metabolism long after you are done exercising. Increasing muscle also raises metabolism, allowing you to burn calories at rest. Muscle tissue increases fat-burning enzymes within the body, improving metabolism and fitness levels.

  High-intensity cardio activity also raises the metabolism to help with weight loss. As with weight lifting, cardio exercise allows the body to keep burning calories after the activity, keeping metabolism levels elevated. Intervals are an ideal form of cardio training, since it burns more calories than that of activities at a consistent pace.

  According to the American Heart Association, moderate cardio exercises such as brisk walking or jogging should be done at least five days a week, for no less that 30 minutes. Weight training should be done for approximately 20 minutes at a time, working arm, leg and back muscles. It is important to rest for one day between each weight training session in order to let the muscles fibers repair themselves after being broken down.