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The formula for weight loss is to burn more calories than you eat. But, in reality, weight loss is a lot more than that. It also depends on the foods you eat to the activities that you do.
Your ultimate weight loss driver is your metabolism. It is how you impact your metabolism that determines the amount of pounds that you'll shed.
Metabolism is the term used for all the chemical reactions that take place in your body, from converting food to fuel to creating hormones in the body.
These reactions use up more energy and your body has to burn more calories. Your basal metabolic rate (BMR) is driven by many different variables and most of them are beyond our control like sex, age and height.
The main determinant for BMR is lean body mass that includes weight not only from muscle but also the weight of your bones and organs.
There are some research-backed strategies you can use to speed up your metabolism. This means that burning more calories at rest or increasing the daily expenditure with standby methods like exercise and physical activity is a must.
Moving more is the single best way to speed up your metabolism and this can increase your daily caloric burn. To keep your body burning more calories throughout the day, move as much as possible.
Lifting weights helps improve bone density, provides stronger muscles, lowers injury risk and speeds the metabolism.
The more muscle a person has, the more metabolically active he/she is. A muscle burns more calories at rest than fat does. So, if you replace two pounds of fat with two pounds of muscle, then you'll increase your BMR by 8 calories a day.
When many women lose weight, they lose muscle in addition to fat, causing their basal metabolic rate to increase.
Further, to speed up your metabolism, you can speed up your daily protein needs. Nutritionists recommend that you consume 1.4 to 2 grams of protein per kilogram of body weight per day.
Another of the simplest way to rev up your metabolism is to stay hydrated. When you're dehydrated your liver will operate less efficiently and will slow down your metabolism in response.
Staying hydrated is one of the best means of calorie-burning activity.
Getting buzzed with caffeine acts as a stimulant to up the metabolic rate. It energizes the digestive system and speeds up the process of breaking of food for energy.
Your metabolism is partly ruled by genetics. So, by eating right you can increase your metabolism. The fat burning power of your body can be increased by noshing on foods like egg whites, lean meat, coffee, milk, whole grains, lentils etc.