Is there anything more difficult than trying to turn over a new leaf in your life? Understanding your mistakes and starting all over again require a high level of motivation so that you can successfully meet your goals. The key to finding an inner strength is understanding the cause of the problem.
Assuming that you want to break the old habits of unhealthy lifestyle, you should find the root of the problem. When it comes to unhealthy habits, the key usually lies in metabolism. In order to understand the reasons behind your actions, you should be familiar with the basics, in this case, how metabolism works. Let’s begin.
What Affects Metabolism?
The rate at which you burn calories depends on a variety of factors. The first is genetics. Even though you are born with a fast, average, or slow metabolism, you can speed it up, or slow it down. The more you exercise, the more muscle mass you have, which leads to faster metabolism. Did you know that a pound of muscle burns around 6 calories daily, while a pound of fat burns 2 calories?
Metabolism slows down with age. More specifically, it slows down by 5% each decade after the age of 40. Other factors include sex (men have faster metabolism than women) an unbalanced diet, poor sleeping patterns and pregnancy.
Metabolism and Diet
Drastic calorie restrictions lead to slower metabolism as you are not just getting rid of fat, but you are getting rid of muscle mass needed for burning energy. Eating a balanced meal every four hours is a good start. Furthermore, you should incorporate vitamin D and proteins in your diet because these substances maintain lean muscle. Researchers also believe that antioxidants boost our metabolic rate. Additionally, a high-fiber diet can also improve metabolism since fiber is indigestible. As the body tries to digest fiber, it burns more calories. The more water you drink, the more energy body uses to heat the water to body temperature resulting in faster metabolism. Finally, you should eat metabolism-boosting foods such as egg whites, lean meat, chili peppers, green tea, milk, whole grains and lentils.
Motivation levels are usually pretty low when we need to exercise. In order to maintain interest in working out, the best thing we can do is to add fun in our physical activities. Hitting a gym is not the only way to work out! The latest trend all over the world is a trampoline park, where you can opt for a trampoline class. Trampolines are not for children only anymore. You are transported back to childhood and, at the same time, you build up fitness. In addition, these parks usually have great kids’ party venues, a perfect family gathering.
Instead of running, consider ultimate Frisbee, or cycling. Invite your friends and enjoy. Instead of aerobics, choose salsa classes as they can help you burn up to 393 calories in 60 minutes. Hiking is an excellent cardio work out as it improves blood sugar and blood pressure levels, builds strength and boosts bone density. While you are enjoying the magnificent landscapes, you boost your metabolism.
Sleep deprivation causes your metabolism not to work properly. The trick lies in the hormones called ghrelin and leptin. When you are sleep-deprived, your ghrelin levels (the hormone that tells you when to eat) rise, while the leptin levels (the hormone that tells you to stop eating) decrease. The lack of sleep also leads to the higher levels of cortisol (the stress hormone) which has an increased appetite as its consequence.
You cannot stop aging, you cannot change your genetics and you cannot choose your sex, but you can boost your metabolism in the following ways: regular exercising, a balanced diet and getting enough of sleep. Healthy living is not an unattainable goal, so start today!