Metabolic rate, or the rate at which the body burns calories, slows down by 5% each year, but there are steps that can counteract that slower. Of course there are some different, so metabolic rates vary. We all know that lucky guy who can eat anything and stay thin, but most men are experiencing the opposite as time goes by and see the pounds add up every calorie. Here is a way to increast metabolism rate
Foods high in protein and whole grains
How Speed Up Metabolism in Men
Eat frequent, small meals. When you eat 5 to 6 small meals per day (300-500 calories), you are less likely to find yourself starving and gorging on what is available. Diets that encourage eating significantly less food in only three meals per day can produce weight loss results at first, but as “HubPages” indicates, when you eat less, your body goes into starvation mode and hoards calories, causing your metabolism to slow down significantly . When you eat often, your body is not worried about waiting for the next influx of calories, so it burns what it is given.
Build muscle by strength or resistance training. According to the website “weightlossforall” and other sources, require muscles more calories for fuel than fat. So the more muscle mass you have the more calories you will burn throughout the day regardless of whether you’re exercising or relaxing. Try to fit in 30 to 45 minutes of intense strength 3 to 5 days per week to stimulate muscle growth.
Drink plenty of water. Your body needs to be well hydrated to function properly. The liver is responsible for breaking down and removing fat or store it in the body, and the amount of water you drink often determines what your liver does with fat. When the kidneys are not hydrated, they can not function as well as the liver must step in and help out. When this happens, fat is stored rather than eliminated. Drink enough water so that your urine is nearly clear during the day.
drink 4 to 6 cups of green tea per day. A study published in www. ncbi. nlm. nih. gov has found that drinking green tea may increase metabolism in humans by as much as 17%, most likely because of its ideal blend of catechins, antioxidants and caffeine. Six cups may seem like a lot, but green tea extract supplements have shown similar results as well.
Increase your activity level, especially how much time you spend doing cardio. Exercise of any type will temporarily increase your metabolic rate, since you burn calories at a high rate. Cardio exercises such as running, jumping rope or ride tends to burn more calories per minute than other types of exercise, so try to fit in 20 to 40 minutes of cardio 3 to 4 times a week. The increase in metabolic rate is not transitory, because your body will continue to burn calories after your workout as it repairs and replenishes the body with nutrients used.
Tips and Warnings
Keep a log of your weight loss or body composition so that you can track your progress. This will help you see what works and what does not.
It is important to talk with your doctor before starting any new diet or exercise plan.