9 Factors That Affect Metabolic Rate

The metabolic rate can be influenced by numerous factors. We can change some of these factors, whilst others we have to accept. The most effective way of raising metabolic rate when trying to lose fat weight is to add more lean muscle to your body. Just an extra few pounds of muscle can boost the metabolism and help give you more shape.

Factors that Increase the Metabolic Rate

   1. Body Size. A naturally big body means more cells to maintain which requires more calories, therefore larger people tend to have a high metabolism.
   2. Weight Gain. This speeds up the metabolism as each movement requires the contraction of more muscle to move the mass, even if the weight gained is fat. However fat is not metabolically active, so the metabolic rate will only be higher during movement.
   3. Body Composition. Body composition is the difference between total lean weight compared to fat weight. A higher percentage of lean body weight results in a high metabolic rate compared with individuals of the same weight with a higher fat percentage. A lean person burns many more calories than an overweight person at rest because lean body weight is metabolically active.
   4. Gender. Men naturally have a higher degree of lean muscle and research suggests this is mainly due to the male sex hormones resulting in the difference in body size and composition.
   5. Age. After 30 years of age there is usually a gradual decline in lean body weight and an increase in fat weight. This is mainly due to hormonal changes and will lead to a lowering of the metabolism. Regular exercise in adulthood will slow this process down and help keep metabolism up.
   6. Hereditary. Differences in genes can affect metabolism. Some people can have the same weight, fat content and age but have different body types which result in different metabolic rates. Other genes could influence fat uptake and utilization.
   7. Hormones. Hormones are chemical messengers that move through the bloodstream and control many of the body's main chemical processes and can so influence the metabolism. A rise in some of the body's important hormones through regular exercise can increase lean weight and change the body composition.
   8. Psychological State. Stress and anxiety can cause a rapid increase in energy expenditure. When a person is said to be "on edge" or nervous they are in a state of high alert, different hormones circulate the blood vessels and communicate to cells to break down energy stores ready to provide a greater supply of energy if needed.
   9. Temperature. If we are too cold we shiver which burns up much energy from the constant contraction and relaxation of muscle cells trying to produce heat to maintain a constant body temperature. When we are hot we also burn more calories through the process of sweating. When you train or exercise hard, at a fast pace, you are naturally increasing the temperature of your body.

The human metabolism is also affected by your eating habits. Overeating for example places a huge amount of stress on the hormones involved in metabolism. When you eat too much regularly, the excess food creates a hormonal imbalance which affects your energy levels and your ability to use calories efficiently. Eventually, this imbalance can lead to obesity, diabetes, cardiovascular disease and other serious health conditions.

Why is it Important to Increase Metabolism?

An increased metabolism provides many benefits to help maintain continuous and permanent weight loss:

    * less exercise would be needed - giving you more time
    * less effort if you did exercise - no need to try burning lots of calories during each session!
    * less chance of weight regain later
    * still enjoy some favorite foods - no need to be as strict on the diet
    * less time spent preparing low/ non fat recipes and meals
    * save money from not needing to buy all the expensive low fat varieties
    * higher percentage of fat loss over fluid loss

How To Wash Your Hair Properly

It seems like the right way to wash hair should be pretty cut-and-dry...you get it wet, shampoo, rinse, condition, rinse, wring it out and dry. Right? Well, not exactly...or, rather, there's a bit more to it than that.


Five Steps To Washing Your Hair Properly

   1. Comb your hair before washing
   2. Gently lather shampoo in your hands and apply softly into your hair
   3. Condition your hair from roots to length
   4. Gentle press your hair between towel to dry
   5. Blow dry or put in a leave-in conditioner for volume and shine

Benefits Of Drinking Water to Lose Weight

“Drink 8 glasses of water each day” is a saying we’ve all heard, but what are the benefits of drinking water to lose weight? Water hydrates your body and helps it work efficiently. Water boosts your metabolic rate, which gives you energy and helps to burn calories. It is an essential drink in everyday life and a great tool for those who are dieting.

The benefits of water are numerous, well-hydrated body helps your muscles and organs to work quickly and efficiently. When your body is working well, it will boost your metabolic rate and help you to feel more energetic. Water can help your metabolism burn calories 3% faster. Metabolism plays a big role in losing weight so it’s important to give your body what it needs in order for it to work the way you want.

So many of today’s food products contain high amounts of energy from added sugar and fats, but very little water. If you want to incorporate more water in your diet through food try to look for foods with high water content such as fruits and vegetables. Melons, cucumber, tomatoes, and zucchini are all great produce that have high water contents. While these do not replace the benefits of drinking water directly they help to provide some hydration along with other vital vitamins and minerals that come from fruits and vegetables.

Since feeling thirsty and hungry often go hand-in-hand, if you’re feeling thirsty you might accidentally start eating instead of going for a glass of water. Try to listen to what your body needs and keep a water bottle close at hand. You don’t want to be adding on the extra pounds by eating when you’re not even hungry.

If you’re feeling hungry drink a glass of water 15 minutes before eating, it will help to subside your hunger so you can better manage your portion control. It is also a good idea to have a glass of water with every meal. Try to take a sip of water between every few bites, which help you to feel full faster.

Experts suggest that the average person should consume at least 64 ounces of water a day. That’s eight cups of water. Since it can be hard to remember to drink 64 ounces of water a day try bringing a pre-measure bottle of water with you during your day. Measure out one cup every hour and make it goal to drink the cup within the hour.

If you’re on a diet to lose weight it is more important to drink a lot of water throughout the day. If you want to gain the benefit of increased energy and metabolism a good guide is to drink one ounce of water for every two pounds of body weight. A person who weighs 200 pounds should drink around 100-ounces (12.5 cups) of water in order the gain the weight loss benefits of water.

Water, weight loss, and exercise are a great combination. If exercising is part of a weight loss program more water should be included to account for water loss from sweating. Drinking water before, during and after exercise will keep energy levels high and help muscles recover after training.

The health benefits of drinking water are numerous from increasing your metabolism and boosting your energy levels, to hydrating your body and moisturizing your skin. Water is one of the most vital substances our body needs. It’s a great dietary tool and one that can be easily incorporated into everyday life.