Metabolism Boosters: Weight Loss Fact or Fiction
Natural metabolism boosters that help increase your metabolism levels, rev up your calorie burn for faster fat and weight loss.
If you’ve been trying to lose weight, you probably already know that every little bit counts. Changing your diet alone is not enough. Neither is exercise. Sometimes you need a little extra push in the form of supplements, herbs, or vitamins.
The good news? There are some safe, effective foods, supplements, and vitamins out there.
Just remember: pills alone won’t help you lose weight. You’ll still need to make changes to the way you eat and how often (and how hard) you exercise. But combining a bit of each thing can bring about wonderful results you’ll be proud of.
What Is Metabolism Exactly And Why Is It Important?
Your basal metabolic rate (BMR) is the minimum number of calories your body needs to function properly. This includes the calories necessary to pump blood, keep your lungs working properly, digest food, and repairing cells. When people talk about metabolism, they’re talking about the process used by your body to convert food into energy.
If your metabolism works properly, the conversion is fast and effective, so you have a chance to burn those calories you consume. When your metabolism is slow, you don’t effectively use up those calories you consume — which might result in your body storing the excess as fat.
The result? You gain weight. This is why you might see two people eating the same amount of food, with one staying thin and the other gaining weight. This happens because one of them has a faster BMR that can process and burn the calories better than the other.
Factors And Causes For Low Metabolism
Your metabolism is influenced by several factors. Your body size and composition are at the top of the list. What that means is that technically, the more you weigh, the faster your metabolism is. If that sounds like a surprise, then keep something else in mind: fat slows down metabolism but muscle speeds it up.
So a 200-lb. a person who’s pure muscle is going to have a much faster metabolism than a 200-lb. a person who is simply overweight and with a high percentage of body fat.
Which leads to the first conclusion: one of the reasons for slow metabolism is the lack of muscle. If you’re trying to lose weight, incorporating weight training into your exercise routine is going to do wonders for your metabolism. As your muscle mass increases, so will your metabolism, causing you to lose weight faster and burn more calories.
Another factor that influences metabolism is your sex. Men tend to have a faster metabolism than women – but that’s mostly due to the fact that men also have more muscle. So if you’re a woman fighting a slow metabolism, it makes sense to start lifting weights to increase your muscle mass.
Finally, your age is also a factor in your metabolic rate. The younger you are, the faster your metabolism. You can fight the decline of your metabolism as you age by making sure you don’t lose muscle mass (which naturally occurs as you get older). Weight-bearing exercise – such as jumping, high-impact aerobics, and weight lifting – can help you maintain your current muscle mass or even increase it, depending on the activities you’re choosing, the intensity of your workouts and how often you’re exercising.
How To speed up Metabolism?
Aside from pumping up your workout. There are several supplements and foods that can boost your metabolism and help speed up weight loss. Coupled with a good exercise regime and better dietary choices. You’re likely to see improvement in the way your body works and on the numbers on the scale.
Green Tea Extract
Of all the metabolism boosters out there, green tea is probably one of the most talked about. Still, only a few serious studies have been conducted about its efficacy, so the results are not conclusive. In theory, green tea extract not only boosts metabolism but also decreases appetite and might increase fat burning.
A study conducted at the University of Geneva in Switzerland seemed to confirm that. In the study, people who consumed green tea extract on a daily basis experienced a 4 % increase in their metabolic rate – higher than those consuming a caffeine extract or those in the control group (who consumed a placebo). While the percentages are small, the small boost might be enough to burn off a couple of cookies or that extra piece of cheese you ate at lunch, so green tea extract might be worth a consideration.
Vitamins B play an important role in energy and the metabolism of carbohydrates. This is why low levels of B vitamins (especially B6 and B12). It can leave you feeling tired, depressed, or simply low in energy.
If you’re eating a healthy, well-balanced diet with plenty of leafy greens, beans, and animal products. You might be able to get enough B vitamins from your diet alone. If your diet leaves much to be desired, try a B complex supplement. B vitamins are also great vitamins to help improve memory power.
Conjugated Linoleic Acid
CLA is an amino acid that occurs naturally in meats and other animal products. Vegetarians can get CLA through supplements. Conjugated linoleic acid has long been touted as a great fat burner, but the truth is that this supplement can also help rev up your metabolism.
In a study published in the “Regulatory and Integrative Physiology” journal, mice fed a high-fat diet with no supplements gained more weight than mice fed the same diet but also given CLA supplements.
Although no studies are showing how much of a metabolism boost you get by taking CLA supplements, research shows that taking CLA reduces fat deposits in the body and decreases appetite. It also causes you to burn calories and fat faster, which might suggest an increase in metabolism.
This Chinese herb has been widely studied for its many medicinal properties, including its ability to increase energy levels, strengthen your immune system, and improve mental performance.
While there are no studies proving that ginseng is good for your metabolism, it makes sense that it would be. Why? Because ginseng boosts endurance and fights fatigue. This, in turn, gives you more energy so you can work out harder and longer – and since exercise is one of the most important factors in active metabolism,
Cayenne is technically a spice – and a hot one at that – so you need to be careful how you use. Since you won’t be able to eat spoonfuls of cayenne, your best bet is to buy cayenne supplements. Although not as common as other supplements, they do exist. Like ginseng, cayenne also raises the temperature of your body, causing your metabolism to work harder. According to the University of Maryland Medical Center, cayenne also helps suppress appetite and increases feelings of satiety, so you end up eating less and might lose weight as a result.
For women who are over the 40s, another way to fight a slow metabolism is to search for metabolism-boosting supplements that can boost your HGH levels. It has been scientifically proven that individuals with low human growth hormones suffer from low metabolism, fat retention, and poor energy levels.
Replace those HGH you’re losing every day and you’re likely to see improvement in increased metabolism, increased muscle tone, faster fat loss, and more youthful energy levels.