How to Boost Metabolism for Faster Weight Loss

If you want to know how to boost your metabolism for faster fat loss results, this is the article for you!

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It’s no secret that as we get older, we all tend to get a little bit slower, a little bit weaker, and yes….a little bit fatter, regardless of how much exercise we do, or how much we restrict our food intake.

 

At one time not too long ago, you could eat anything and everything in sight and not gain a pound. Now, the mere glance at a piece of chocolate cake is enough to make you gain five pounds.

 

Who or what is to blame for this?


It’s not the piece of chocolate cake. It’s not even the carbohydrates or simple sugars that the keto dieters would have you believe is the culprit of your fat loss struggles.

 

The real culprit of unwanted fat gain over the years is a slow metabolism.

 

You see, as the years go by, we start moving less, which has inevitably means we start to gain body fat. But that’s not all. The older we get, the more difficult it is for our body to hold onto lean muscle mass.

 

This confluence of events is the perfect prescription for a metabolism slower than a drag race between a snail and a sloth.

 

But, all hope is not lost.

 

Just because we get older, doesn’t mean our metabolism has to get down the toilet….well, not completely at least.

 

There are several things you can do, to keep your metabolism as high as possible for as long as possible. And with that, you can continue to experience rapid fat loss, no matter how old you may be.

 

In this article, we’re going to show you a plethora of ways to boost your metabolism (backed by scientific studies) to accelerate fat loss and help you get the body you’ve always wanted.

 

Let’s start by discussing what exactly “metabolism” is...

 

Metabolism 101

 

At its core, metabolism is the sum of everything your body does to sustain life.

 

That is, metabolism is the culmination of all of the physiological processes your body performs to obtain energy from the food you eat and use it to power all the cells that make you, you.

 

While you might think this energy production process only powers things like exercise or simple movements like walking from one room to another or talking the dog for a walk, that’s only a very small fraction of your body’s energy demands.

 

The body also requires energy for the myriad of "hidden" or background functions that occur before, during, and after your physical activity, including[1]:

 

  • Respiration (breathing)

  • Blood circulation

  • Balancing hormone levels

  • Generating neurotransmitters

  • Making your eyelids open and close (a.k.a. blinking)

  • Repairing and building cells

  • Sustaining fat mass and fat-free (i.e. muscle) mass

 

The list goes on and on, but it’s not so important that you know each and every background action that your metabolism powers. What is important to know is that energy is required to keep them running, and it’s your metabolism that keeps the energy production process flowing smoothly.

 

The total number of calories your body requires to carry out these life-sustaining functions is known as your basal metabolic rate, or BMR for short. Furthermore, your basal metabolic rate is the largest component of daily energy requirements.

 

As you can see, metabolism in and of itself is a rather complex subject, one that we could spend thousands upon thousands of words discussing.

 

Don’t worry, we’re not going to make you sit here and go through the advanced physiology of the human body or anything like that, we’ll save that for another article.

 

So, let’s get back to the real focus of this article -- what causes a slow metabolism, and what can you do to speed it up for faster fat loss.

 

 

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What is a “slow” metabolism?

 

When we talk about a “slow” or “fast” metabolism, what we’re really referring to is the metabolic rate. That is, the amount of energy the body uses to carry out its laundry list of functions involved in metabolism.

 

The faster your metabolism is, the more energy your body burns performing all of the physiological processes to keep you alive. The slower your metabolism is, the less energy it burns performing these functions.

 

Another way to look at your metabolic rate, is that a more “efficient” metabolism burns less calories, since less energy is required to sustain life. Faster metabolisms are more “inefficient” in that they require more energy to carry out the same amount of life-giving functions.

 

Now, just to be clear, we’re not saying that a slow metabolism is “good”. We’re just giving you another frame of reference on how to view metabolic rate.

 

Anyway…

 

There are a number of factors that influence your metabolic rate[1,2], including:

 

  • Age

  • Fat mass

  • Fat-free mass

  • Thyroid hormone levels

  • Stress

 

Genetics also play a fairly large role in metabolic rate as well. This fact is highlighted by some research that reported basal metabolic rates ranging from 1,027 calories per day up to just under 2,500 calories per day. The average basal metabolic rate researchers noted was 1,500 calories per day. And, while much of this variance is attributed to varying levels of lean mass, fat mass, and age, there was still a rather significant portion of the variation that researchers couldn’t explain.[3]

 

To further underscore just how variable BMR can be based on your genetics, consider this study that compared people of similar body composition (i.e. similar amounts of muscle and fat) and noted that there was again a considerable discrepancy between the various basal metabolic rates.[4]

 

In other words, even if you and your friend have similar body compositions, there’s a pretty good chance that the two of you have vastly different basal metabolic rates.

 

Now that we know what metabolism does, let’s take a look at the factors that slow down your metabolism.

 

What Causes A Slow Metabolic Rate?

 

Most of you already know that in order to lose body fat, you have to burn more energy than you consume on a daily basis. Your body deals with this “energy crisis” by drawing upon your fat reserves to supply the energy you didn’t take in to power all the functions we detailed above.

 

Now, as you continue to lose weight, your fat stores begin to dwindle and you start to look more lean, ripped, and chiseled. But, there’s something else that happens to.

 

Your metabolism also starts to slow down over time.

 

Why is that?

 

Well, the human body is an incredibly adept machine; one that always seeks homeostasis.

 

As you lose weight, there is less total mass for your metabolism to maintain, and as a result your metabolism “downshifts” to accommodate. In its mind, there’s less “stuff” to keep alive, so there isn’t as great of a need for energy (calories).

 

This leads to a slower metabolism, which means you need less food throughout the day compared to when you were heavier.

 

Now, just because your metabolism slows down as you lose weight, doesn’t make weight loss a bad thing. Trust us, it’s a very good thing to lose excess body fat.

 

We’ll get into a few things you can do to keep your metabolism elevated, even after you lose body body, in a bit.

 

But first, let’s discuss where many people make a gigantic error in their fat loss journeys and force their metabolism to come to grinding halt.

 

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The Metabolism Killing Error in Fat Loss

 

Preserving metabolic health is absolutely essential when it comes to fat loss.

 

This means that while we’re restricting calories, exercising more, and burning body fat, we also want to try and keep our metabolism as high as possible.

 

And here is where people commit the two cardinal sins of weight loss -- drastic calorie reduction and excessive exercise.

 

You see, when you reduce calorie intake to spark weight loss, you’re banking on the hope that your metabolism will keep chugging along at its previous rate, pulling the energy it needs from your stored body fat. While you’re reducing calories, you’re also likely to start exercising a bit more frequently and for longer durations in an effort to increase your energy output.

 

The goal of these actions is to accelerate fat loss.

 

But here’s the catch…

 

Your metabolism adapts to the amount of energy you give it. As we stated earlier, it’s constantly seeking a state of homeostasis or “balance”.

 

When you overly restrict your calories and give your body less energy than it needs, your metabolism will gradually slow down.[5] The more aggressively you restrict your calories (i.e. crash dieting), the faster and greater your metabolism slows down.[6]

 

Over time, this excessive calorie restriction leads to a drop in your metabolic rate, and you come face to face with the dreaded weight loss plateau.

 

And in an effort to continue weight loss, you continue to drop your calories further and further and further, and now increase your exercise even more to where you might even be trying to train for multiple hours multiple times per day.

 

This vicious cycle keeps going and going and going until you crack and can’t take anymore of the stress.

 

You either end up overtrained, under recovered, and sick, or worse, give up on your diet and go on an all-out binge, which inextricably leads to a lot of unwanted fat gain.[7] This of course spurs you to another crash dieting phase and the cycle goes on ad infinitum.

 

Essentially, what results is a severely wrecked metabolism, that has people gaining body fat, even when eating very few calories. This process is referred to as “metabolic damage”, and thankfully, it can be fixed.

 

Here’s how….

 

Research Backed Methods for Boosting Metabolism

 

Lift Heavy Weights 3-5x Per Week

 

Heavy resistance training has stood the test of time as one of the best means for building lean muscle, burning body fat, and increasing your metabolic rate.[8]

 

What makes resistance training such an effective metabolism booster is two-fold:

 

  • It increases the amount of calories you burn immediately following your workout and up to 48 hours post workout[8]

  • It helps build lean muscle mass, which is a key contributor of a high metabolic rate.[9]

 

Consume a High Protein Diet

 

Building off the first point, a high protein diet helps boost metabolism because it supports muscle repair and growth. As you may (or may not) know, muscle is more “expensive” for the body to maintain, compared to fat, which means your body must expend a greater number of calories in order to hold onto that muscle mass. This translates to a higher metabolic rate.

 

As such, if you’re looking to raise your metabolic rate, you should be trying to add as much lean mass as possible. To support your mass gaining efforts, we suggest you aim to consume at least one gram of protein per pound of bodyweight.

 

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Reverse Dieting

 

Reverse dieting has become the “go-to” method for bodybuilders looking to increase their caloric intake following the extreme dieting protocols required to get stage ready.

 

Whereas dieting is a gradual lessening of your caloric intake, reverse dieting works just the opposite -- you slowly build your calories back up each week, allowing your metabolism to ramp back up to its previous level, while also limiting fat gain.

 

Prior to reverse dieting, most competitors would immediately jump back up to their pre-contest calorie level, which brought with it a lot of excess fat gain. By reverse dieting, you’re helping your metabolism slowly build up to the higher calorie intake and help it establish a “new normal.”

 

For reverse dieting, we suggest small calorie increases of no more than 100 calories every 7-10 days. Keep doing this incremental bump in calories until you reach your TDEE.

 

If you’re not sure what your TDEE is, here’s a calculator to help you figure it out.

 

Don’t Avoid Dietary Fat

 

For a time, fat was the most demonized macronutrient on the planet.

 

These days, carbs are the pariah of the health and fitness community, but that’s a story for another day.

 

Yet, fat is an essential nutrient for our bodies. It’s required for the production of important metabolic-boosting hormones, such as testosterone. As such, there’s no need to adopt an ultra-fat low diet, or even a low-fat diet.[9,10]

 

We suggest getting about 30% of your daily calories from fat to support hormone production and metabolism.



Takeaway

 

Having a healthy metabolism is key to a long, healthy, and fit lifestyle. While there’s always a bit of a slow down in metabolic rate anytime we diet and lose weight, there’s an entire arsenal of things we can do to raise it back up, including resistance training, high intensity interval training, and nutrition choices.[12]

 

There’s also a few choice supplements that have been shown in research trials to give a boost to your metabolism as well.

 

If you’re in the midst of a hardcore cutting phase, looking to pull out all the stops, and do everything in your power to keep your metabolism as high as possible, there’s Primeval Labs Hurakan.

 

Hurakan creates a metabolic maelstrom in your body that supports increased calorie burning and fat loss. Teeming with metabolism boosting compounds such as Paradoxine, Cayenne, and Caffeine, Hurakan promotes a healthy metabolism, and makes dieting easier than ever.

 

Click here to grab your bottle of Hurakan today and experience the benefits of a tried and true metabolic booster.

 

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References

  1. Alexandra M Johnstone, Sandra D Murison, Jackie S Duncan, Kellie A Rance, John R Speakman; Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine, The American Journal of Clinical Nutrition, Volume 82, Issue 5, 1 November 2005, Pages 941–948, https://doi.org/10.1093/ajcn/82.5.941

  2. Rabasa, C., & Dickson, S. L. (2016). Impact of stress on metabolism and energy balance. Current Opinion in Behavioral Sciences, 9, 71–77. https://doi.org/10.1016/j.cobeha.2016.01.011

  3. Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247. https://doi.org/10.1093/ajcn/51.2.241

  4. Speakman, J. R., Krol, E., & Johnson, M. S. (2004). The functional significance of individual variation in basal metabolic rate. Physiological and Biochemical Zoology : PBZ, 77(6), 900–915. https://doi.org/10.1086/427059

  5. Martin, C. K., Heilbronn, L. K., de Jonge, L., DeLany, J. P., Volaufova, J., Anton, S. D., … Ravussin, E. (2007). Effect of calorie restriction on resting metabolic rate and spontaneous physical  activity. Obesity (Silver Spring, Md.), 15(12), 2964–2973. https://doi.org/10.1038/oby.2007.354

  6. Redman LM, Heilbronn LK, Martin CK, et al. Metabolic and Behavioral Compensations in Response to Caloric Restriction: Implications for the Maintenance of Weight Loss. Wang C, ed. PLoS ONE. 2009;4(2):e4377. doi:10.1371/journal.pone.0004377.

  7. Dulloo, A. G., Jacquet, J., & Montani, J.-P. (2012). How dieting makes some fatter: from a perspective of human body composition autoregulation. The Proceedings of the Nutrition Society, 71(3), 379–389. https://doi.org/10.1017/S0029665112000225

  8. Fatouros IG, Chatzinikolaou A, Tournis S, et al. Intensity of Resistance Exercise Determines Adipokine and Resting Energy Expenditure Responses in Overweight Elderly Individuals. Diabetes Care. 2009;32(12):2161-2167. doi:10.2337/dc08-1994.

  9. Wang, Z., Heshka, S., Zhang, K., Boozer, C. N., & Heymsfield, S. B. (2001). Resting energy expenditure: systematic organization and critique of prediction methods. Obesity Research, 9(5), 331–336. https://doi.org/10.1038/oby.2001.42

  10. Dorgan, J. F., Judd, J. T., Longcope, C., Brown, C., Schatzkin, A., Clevidence, B. A., … Taylor, P. R. (1996). Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. The American Journal of Clinical Nutrition, 64(6), 850–855. https://doi.org/10.1093/ajcn/64.6.850

  11. Welle, S., Jozefowicz, R., Forbes, G., & Griggs, R. C. (1992). Effect of testosterone on metabolic rate and body composition in normal men and men with muscular dystrophy. The Journal of Clinical Endocrinology and Metabolism, 74(2), 332–335. https://doi.org/10.1210/jcem.74.2.1730811

  12. Schubert, M. M., Clarke, H. E., Seay, R. F., & Spain, K. K. (2017). Impact of 4 weeks of interval training on resting metabolic rate, fitness, and health-related outcomes. Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition  et Metabolisme, 42(10), 1073–1081. https://doi.org/10.1139/apnm-2017-0268