Weight Loss Tips To Boost Your Metabolic Rate

In order to have a very high amount of success with your weight loss plan, you’ll want to be sure that you’re doing absolutely everything you can to maximize your metabolic rate.  Your metabolic rate is essentially the key determiner of how many calories your body burns over the course of the day.

Since overall weight loss will come down to calories burned versus calories coming in, the more you can burn, the better success you see.  It’s a relatively simple equation and when you can get that equation tilting in your favour, results will definitely be showing.

Now, this also means that the faster your metabolism is burning throughout the day, the more calories you’re using up for energy.   There are a number of different ways that you can actually boost the metabolic rate hence when you do so, you’ll see faster results.

Let’s take a quick look at some of the best tips for boosting your metabolism so you can get more from your weight loss efforts.

Lift Heavier Weights

Quite possibly the single best way to enhance your metabolic rate is to start lifting heavier weights.  Not only are heavy weights going to help you build more lean muscle tissue which itself will increase your metabolic rate over the long term, but when you lift heavy weights in the gym your body is going to burn off a number of calories in the hours after you’re finished just recovering from that workout session.

Think of it this way.  You could do a workout in the gym that burned 300 calories and then return to your baseline calorie burn of about 50-60 calories per hour.

Or, you could do a workout in the gym that burned 350 calories since it was performed at a higher intensity using the heavy weights and then continue to maintain an elevated metabolic rate so you burned 100 calories per hour for the following five before returning to baseline.

Which scenario would see better weight loss?  Obviously the second and that’s what lifting heavier weights will give you.

Eat More Protein

Second, another very simple tip to increase your metabolic rate is to simply eat more protein.  For every 100 calories of protein that you eat, your body will actually burn off 30 of those calories simply digesting it.

When you take in a 100 calories of carbohydrates or dietary fat in comparison, the body will lonely burn off 5 and 2 calories respectively.

So, the more protein you eat in your diet, the more calories you burn off each day thus the fewer calories you ‘net’ overall.  This translates to you seeing a faster overall weight loss.

Just do keep in mind this doesn’t mean you should eat a diet that contains only protein as obviously that isn’t healthy at all, but rather that you should be making sure that you prioritize protein in each of the meals or snacks that you consume.

Add A High Carb Day

Another thing that you can do that will really boost up your metabolic rate and could potentially be the best weight loss tip you’ll get is to make sure that you have one higher carb day during the week.

Low carb dieting is very popular for weight loss right now and it does tend to work quite well.  However, that said, one major problem with low carb diets is the fact that they do tend to slow the metabolism down.

At first you may not notice this all that bad but give it two or three weeks and you’ll really be struggling.

The best way to offset this however is to have one day each week where you do eat more carbohydrates.  This will send a signal to the body that it is getting energy and it won’t feel the need to slow that metabolism down as much.

This means you’ll maintain a faster metabolism all throughout the week experiencing a greater rate of weight loss.  Plus, who doesn’t enjoy one high carbohydrate day in their diet each week?

Get More Sleep

Finally, the last weight loss tip to make sure you see success is to make sure you’re sleeping enough.  When you aren’t getting enough sleep throughout the week your body can actually slow down how many calories it’s burning on a daily basis and what’s worse, it will release a hormone called cortisol.

This hormone can then cause lean muscle tissue loss and that will also permanently slow down your metabolism.

Aim for at least seven hours, if not eight, while you’re on your diet.  Your body will thank you because of it.

So keep these quick weight loss tips in mind to boost your metabolism so you can reach that dream weight you’re after.

Five Strategies To Beat A Weight Loss Plateau

One thing that occurs in almost every weight loss program that you’ll fallow is the dreaded weight loss plateau.  Even the best of programs can fall prey to this and unfortunately throw you off course.  You’re making great progress as you go about your workout programs and are really looking forward to seeing the end results and then everything just seems to stop.

What’s going on? You haven’t changed anything so why have the results changed?  This is often the question that gets asked time and time again.

In a truly great program, weight loss plateaus will be prevented before they even happen through proper planning and change throughout the program.  When that change isn’t there however, that’s when you invite the plateau to occur and when you’re going to set yourself up for this frustration.

So the solution for you is to take the following weight loss tips and make sure that you incorporate them into your current program plan.  If you do, that weight plateau should never factor into your life.

Vary Your Rep Ranges Across Weeks

The very first thing that you should be doing as you move about your workout program is making sure that you vary the rep ranges you’re using.

Rather than doing each and every set using a 6-8 rep range, in some workouts go higher – up to 12 reps.  There’s really no need to go much past twelve reps so don’t worry about moving into the 15 rep range, but do make sure that you aren’t always keeping it the same.

Moving through different rep ranges is going to change the type of stress on the muscle tissues and that is one key element for beating a plateau.

Aim to work within a given rep range for no longer than three weeks at a time before you change it and move onto a different rep range for another period of time.

Add One New Exercise Each Week

The second quick tip to see greater weight loss is to make sure that you add at least one new exercise to the workout program each week.  It doesn’t have to be a dramatic change – it could be as simple as changing your normal leg press to lunges instead.

What this is going to do though is challenge the muscles from a different angle, thus increasing the overall amount of stimulation and stress they experience.

If they’re constantly only being subjected to the exact same pattern of stress each and every workout, eventually they’re going to adapt and you won’t be seeing the results you were looking for.

Do One Thing Every Workout To Beat The Last

Moving on, it’s also important to make sure that you’re fully challenging your muscles with each and every workout you do.  The biggest cause of a plateau is simply because the person isn’t pushing themselves as hard as they could be.

Instead, they’re quite content going into the gym and doing the exact same thing over and over and over again.  To prevent this from happening, make sure that you try and out-do yourself with one element of the workout each and every session.

Whether you increase the weight, decrease the rest, or some other factor, just do something to move forwards. Little by little all these tiny changes will lead to gigantic results.

Make Sure You Have Sufficient Rest

In addition to continually pushing yourself as just described, another very important thing that you must do is make sure that you get enough rest in the week.  Those who aren’t resting enough throughout their workouts are going to find that they just can’t continually push that barrier further and further.

Their body hasn’t recovered yet and because of this, they can only handle what they could before.  Rest is vital to making constant progress forwards so be sure you’re not shorting yourself.

Aim to have at least one full day of rest each and every week, if not two if you can plan them in.

Schedule In A Complete Program Change

Finally, the last weight loss tip to use in order to ensure that you don’t reach a plateau is to actually schedule a program change right into your calendar.  If you plan for it then you won’t forget about it and that will be what keeps you moving forward.

Your entire workout program should be changed around the 6-8 week mark so after this amount of time has passed, be sure to find yourself something new.  Whether you consult a trainer or just try a new workout split is up to you but do make sure that it’s a fresh take on what you were doing before.

A plateau is definitely a very frustrating time for anyone but if you keep these tips in mind, you can get over it with ease or better yet, prevent it in the first place.

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