Is Boosting Metabolism Hard To Do?

There seems to be a rising interest in boosting metabolism these days. Many want to super-charge their energy levels or get help with health and weight loss goals. 

But what is metabolism really, and is it difficult to improve?

Metabolism occurs in every cell of our body. It’s a series of chemical processes that turn the calories we eat into the fuel that keeps us alive. 

However, the word metabolism is often used for the term metabolic rate, which is the number of calories you burn. The basal metabolic rate (BMR) measures how many calories we burn while at rest. 

Even while sleeping, the body is busy converting food into energy, using up our calories to keep us breathing, circulating blood, grow and repair all our cells, digest food and keep all major organs functioning.

How to Boost Metabolism

Getting Older

According to Michael Jensen, a metabolism researcher at the Mayo Clinic, at age 60 we burn fewer calories at rest than we did when we were 20.
“Our energy needs go down as we age, even if we keep everything else pretty much the same – that’s one of the bigger mysteries we have.”

Dr. Lee of Harvard Health adds that sluggish metabolism can't be blamed entirely for weight gain.  

“The greatest factors as you age are often poor diet and inactivity. You can manipulate your metabolism to a degree, and it’s often a small change that may help you burn more calories.”

Adopting a healthier diet and getting enough exercise may give you the extra push needed to lose and maintain weight.

Boosting Your BMR

1. Eat more protein at every meal

How to boost metabolism? Metabolism increases when you eat, digest and store food – a process called the thermic effect of food (TEF). 

Protein causes the most substantial rise in TEF as it increases the metabolic rate by 15–30%, a much higher rate than the 3–10% increase from fats or carbs. This is because the body takes longer to burn and absorb protein.

Eating protein also helps you feel fuller and more satisfied, which helps prevent overeating. Use this online calculator to determine the exact amount of your daily protein needs.  

2. Increase muscle mass

Studies suggest that weight training, which increases muscle mass, along with adequate protein, can boost metabolism. 

In one study of overweight women, all dieted and all lost weight. But the group who also did resistance training maintained metabolism, muscle mass and strength when the diet was over. The other group lost muscle mass and experienced a decrease in metabolism.

Net take-away: Building muscle means you’ll burn more calories each day, even at rest. You’ll also avoid the metabolism drop that can occur during weight loss.

3. Rev up your engine

Time is one of the biggest barriers to sticking with any regular fitness program. But a five-minute high-intensity training every week may still deliver the health benefits you get from doing hours of conventional exercise. 

Adding high-intensity interval training (HIIT) to your routine can keep your metabolism revved up for as long as a full day. HIIT can be used with virtually any type of exercise – with or without equipment. 

For example, when walking, jogging, or biking, speed up your pace for 30 seconds, then slow back to your usual pace. You may be able to do two or three repetitions at first, but in time that will increase. The key is intensity.

Also, keep in mind that you can’t outrun a poor diet. If overweight, lose the excess fat first, then gently begin a sensible fitness regimen. It’s easier to control what’s on the end of your fork than it is to run 4 miles.

Best Metabolism Booster

The best metabolism booster for healthy weight loss and maintenance was developed in Germany 30 years ago, where it is still the top market leader today. It is the Almased Weight Loss Phenomenon™

Almased is an everyday metabolism-boosting weight loss supplement that has expanded worldwide, and it is still a family-owned business today. 

One of the many reasons for Almased’s success in the field of wellness, and weight loss, is that you don’t rely just on will power. Denial lasts only for so long, and hunger is the No. 1 reason for diet failure.