The principle in losing weight is simple. BY increasing your metabolic rate, caloric expenditure also increases. High intake of calories and not burning them causes weight gain as unused calories are converted into fat.

Basal metabolic rate is the speed at which the body uses or spends calories. A body that eats meals equivalent to 2000 calories per day and still uses 2000 calories on that day will maintain the weight. When a body consumes 2000 calories but using only 1500 calories will increase weight at approximately a pound every week.

Speeding up one’s metabolism is done through a lot ways. Understanding and identifying ways that increases metabolic rate will most likely help the person in losing weight.

Calories are burnt to provide energy for:

1. Basal Metabolic Rate

This is the rate at which the body burns calories at rest. This means that without doing anything, even when lying down, calories are burnt. Basal Metabolic rate comprises almost sixty per cent of the calories used by a typical person.

2. Activity

Calories are used more often with physical activities such as weight lifting, running, brisk walking and others. This comprises almost thirty per cent of the calories a typical person uses.

3. Dietary Thermogenesis

This is the heat produced for digestion and absorption of food.

Here are some tips that increases metabolic rate to which people can follow:

1. Build and tone muscles

Adding muscles in the body is one of the best options in increasing the metabolic rate. With each extra pound of muscle you build, fifty additional calories are used. According to studies, toning the muscles and daily exercise increases the basal metabolic rate for almost fifteen percent. This can be explained by the findings that muscles are active even without moving

Hitting the gym fot three days or more per week is sufficient to tone up and build muscles. This just not burn extra calories but also promotes general health.

2. Active Lifestyle

A sedentary lifestyle utilizes only fifteen percent of the total calories consumed from meals while an average lifestyle burns approximately thrity percent of calories. By knowing this, extra effort should be done to burn more calories by engaging to a favorite sport or simply by doing or moving more than the usual. When opportunity to move is there, grab it. Sway your hips, stretch your muscles, walk further, climb the stairs, moving head from side to side can utilize more calories than merely sitting and doing nothing.

Bear in mind to keep moving!

3. Love and eat spicy foods

According to research, consuming spicy foods such as chilli elevates the rate for about a half of its rate for almost three hours.

Caffeine drinks and green tea can also trigger and increase metabolism

4. Cardiovascular Exercises

From the studies conducted, doing cardio vascular exercises such as brisk walking, jogging, running, aerobics and yoga burns a lot of calories for hours. This should be done three to four times a week.

5. Small Frequent Feeding

A small frequent feeding burns more calories than eating regular and less frequent meals. This is because of two things. First, thyroid hormones drop after a few hours after eating. With this, metabolism also slows down. Second, thermogenesis is also stimulated more often than traditional meals.