Many people use the word metabolism to refer to the number of calories burned during the day, which is actually your basal metabolic rate (BMR), and the more calories you burn, the faster your metabolism is. The truth is, if your calorie expenditure is higher than your calorie intake, you will definitely lose weight. Read on for tips on how to do that.
It has been proven that having a higher muscle mass percentage increases your metabolic rate. This is simply due to the fact that your body uses more calories to sustain muscle than fat. So, a person with more muscle burns more calories while doing nothing, than a person with little muscle or a lot of fat. Not just that, but maintaining muscle mass while you age will undoubtedly improve your quality of life. You do not want to get to sixty and not be able to bend down or squat. Building muscle is a slow and steady process, and it takes years to develop a muscular physique. Training with weights is the safest and most straight-forward way to increase your muscle mass and overall strength and endurance. And, at the endo of the day, you will look fantastic, be stronger and be able to eat more.
Non-exercise activity thermogenesis is all the calories you burn by walking, moving, fidgeting, in other words, additional calories burned by every-day life. You would be surprised how much more you would be able to consume if you changed your daily routine. Consider walking to work, or after the gym for better recovery, go on hikes, have active family time and play games outside, or go bike-riding with your friends. Also, avoid sitting for extended periods of time if you can, or at least take short breaks and stretch. You can invest in a standing desk and avoid sitting altogether. Standing instead of sitting can burn up to 200kcal, and those numbers add up, since you only need to be in a 500kcal deficit for sustainable weight-loss.
In all fairness, supplements and fat-burners are the only thing you can consume that will actually make you lose weight. Now, I know what you are thinking, and, no, I do not mean steroids. Most today’s fat-loss aids have been researched, like the turkesterone supplement, and they are perfectly safe for use. However, fat-burners and turkesterone are recommended only if you are a professional or recreational bodybuilder or athlete, since most regular folks can lose weight without worrying about the decrease in strength or muscle mass. Use supplements only if you are near the finish line, and need an extra boost to get you across.
Eat plenty of high-volume, low-calorie foods
It is true that a calorie is a calorie, and the only thing you need to lose weight is to consume less calories than you burn off, but quality, high-volume foods will help keep you full longer, will regulate blood sugar spikes and crashes and will provide you with all the micronutrients you need. So, instead of having a small 30g piece of chocolate, consider eating a large banana instead. It will keep you full for longer and satisfy your sweet-tooth. Also make sure that you are eating protein at every meal, since it takes longer to digest than fat or carbs, and it helps maintain and repair muscle fibres. Remember low calorie-high volume foods are your friends. This includes leafy greens, berries, lean meats, whole grains, etc.
Get a good night’s sleep
Never underestimate the power of a good night’s sleep. Lack of sleep can cause a person to be hungrier throughout the day and feel less satisfied as they eat, since it creates a hormone imbalance related to hunger and appetite in the body. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes, plus, it can cause cravings for sugary foods.
Being in a caloric deficit for some time eventually can make us feel exhausted, weak, cold, moody, etc. Which is why I recommend consuming a moderate amount of caffeine, either through supplementation, sugar-free energy drinks, coffee, or green tea. Caffeine increases your metabolic rate for a short period, which may improve your performance at the gym or at work. But remember, it is not beneficiary to be in a deficit for too long; make a break every two months or so, depending on the amount of weight you need to lose.
All in all, consume high-volume, low-calorie foods, strength-train regularly, and you will have no problem with weight-loss. Add enough sleep and a couple of supplements to the equation and success is guaranteed.