Total Diet

Do you want to lose your weight quickly? The best way to do that would be to increase your metabolic rate by burning calories.

Metabolic rate is the rate at which body burns up calories. A body that consumes 2500 calorie in a day and burns 2500 calorie in a day will remain at the same weight. A body consuming 2500 calorie daily and burning only 2000 calorie will eventually gain weight. In order to lose your weight you would either need to eat less calories or burn more calories through exercise.

You can do quite a lot to speed up your metabolism- the secret of burning calorie lies in knowing what determines your metabolic rate and what you can do to influence it .

1. Basal Metabolic Rate : This is the amount of calorie you burn just to stay alive , even when you are lying down doing nothing. Basal metabolic rate accounts for approximately 60% of the calorie burned for an average person.

2. Burning Calories for Activity : This is the energy used during movement from lifting your arms to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calorie burned by an average person .

3. Dietary Thermogenesis : The ‘thermogenic effect’ is described as meal-induced heat production – and it is essentially the calories burned in the process of eating, digesting, absorbing and using food.

You can influence all these factors and speed up your rate of burning calories with the help of the following instructions:

1. Build Muscles: Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ tissue and burns more calories than other body tissues. It is instructed that you do muscular exercises for 20 minutes at a time thrice in a week.

2. Move More: The average person burns around 30% of the calorie through daily activity. You can burn your calories by doing random activities like Tapping your feet , swinging your legs, drumming your fingers, Standing up and stretch, moving your head from side to side and pacing up and down. The number of calories you burn depends upon your weight, the activity your are doing and the intensity level you are exercising at.

3. Eat spicy Food : The spicy food increase your metabolic rate by up to 50% for as long as 3 hour after you have eaten a spicy meal. Drinks containing caffeine also stimulate the metabolism, as does green tea.

4. Aerobic Exercise : As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours after wards. Try 30 minute sessions of heart rate raising exercises, such as vigorous walking, step aerobics, jogging or swimming, 3-4 times a week.

5. Eat Little But Often : There are scientific coclusions which suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows down. Secondly, the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.