When Thanksgiving, Christmas, and other holidays come where I eat more than usual, I never feel guilty about how much I’ve eaten. The reason is that I’ve learned how to train my metabolism to burn enough body fat so that I can have more ‘cheat’ days. I’m not saying you should eat anything and everything once you increase your metabolism (this is unhealthy), but what I’m saying is that once your body gets used to fat burning, the blame for eating ‘fattening’ foods on vacation is not there (at least not for me). Whenever I feel my metabolism slowing down, I don’t worry because I know exactly what to do to get my metabolism back on the fat burning path. Once you understand how powerful your metabolism is when you give it energy (continuous small meals throughout the day along with exercise) and how powerful it is for burning fat, you will also experience guilt-free “cheat” days.
Increase metabolism for easy weight loss and fat burning
Metabolism = the amount of calories our body burns per day.
To lose body fat permanently, you need to increase your metabolism. To increase your metabolism, do strength training to condition your muscles and fuel your metabolism by eating regularly throughout the day.
A slow metabolism ensures less fat loss
When we lose weight, we also lose protein from our muscles. The faster we lose weight (by taking in too many calories), the more protein is used for energy; and if you lose too much protein from your muscles, the result is a slow metabolism. This happens because your muscles need protein to grow and stay strong. When protein is taken from your muscles, you lose muscle tissue. Muscle tissues are metabolically active and burn calories (even at rest). Your body needs calories to nourish these metabolically active tissues so that it has energy to keep burning calories. The calories burned also come from the fat stored in your body. In other words, the more calories you eat, the more energy your metabolism needs to burn the fat stored in your body. Without the calorie intake, your metabolism has no energy, therefore it will slow down and you will burn fat at a very slow rate (if you burn at all). Having energy isn’t the only reason for a fast or slow metabolism. You know, if you lower your daily calorie intake significantly, your metabolism burns calories more slowly to keep your body from starving. Because now your body doesn’t know when to feed it; your body stores the calories for later use. The calories that are stored are stored as fat.
Increase your metabolism and lose more body fat than water weight
When you lose protein from your muscles, you not only lose muscle tissue, but you also lose water. Protein contains about 4 times its weight in water. To lose 10 pounds of body fat, you would have to burn 35,000 calories (3,500 calories = 1 pound). If you lose those 10 pounds in a week, do you honestly believe it was body fat? The answer is no, only about 2 pounds was fat and the rest was water (don’t be fooled by what the scale says!) When you increase your metabolism, your body has a reason to hold onto the protein (remember that protein, water) and use the energy to burn fat.
Yes, you will lose some protein from your muscles, even if you lose weight properly. The key is to provide your muscles with enough protein every day so that it can not only replace your protein loss, but also use the extra protein to build new muscle tissue and stay conditioned.
Eat more food to increase your metabolism
Protein helps build muscle, but carbohydrates are your body’s main source of energy. When your body is short of energy (carbohydrates) and gets the protein from your muscles as energy, the protein is converted into carbohydrates before it is used as an energy source. Hence, you need to have the right amount of carbohydrates and proteins in your body while eating so that energy can be used efficiently. You also need to eat more often to fuel your metabolism throughout the day. Eating at least 5-6 small meals every day will give your metabolism the continuous supply of energy it needs to burn fat longer and faster. If you are short on time and can’t cook, don’t use junk food as one of your meals; instead, opt for a good meal replacement product to satisfy your body.
Exercise to increase your metabolism
Exercise generally burns calories. Weight training will help you increase your metabolism by conditioning your metabolically active muscles. Whenever you increase your physical activity, especially through exercise, you need to increase the amount of calories you consume each day. Remember that the more energy (calories) you give your muscles, the more energy it takes to burn fat stored in your body. Also remember that the less energy you give your body, the more protein will be taken from your muscles to be converted into carbohydrates as energy, leading to a slow metabolism.