How You Can Speed Up Metabolism Without Dieting, Exercising or Pills

Here you will learn how you can speed up metabolism by as much as 20 percent with some small, often overlooked secrets.

You can also include negative calorie foods in your meals.

When you sleep your metabolism slows down and you use much fewer calories. This is necessary to get a good night's sleep. When you wake up your body has used glucose as fuel and your blood sugar level is low. Your body have experienced a short starvation. You need to speed up metabolism and tell your body that the starvation is over, or else your metabolism will remain slow.

Eat breakfast

You ought to speed up metabolism in the morning. By skipping breakfast you are sending a temporary fasting signal to the brain that food is going to be scarce and it's time to store food. Instead of speed up metabolism your body prepares to use as little energy as possible and save as much as it can in its fat cells.

By eating breakfast you are telling your body that the starvation is over. Eating breakfast increases your metabolism. So just be eating breakfast every day, you can burn as much as 10 % more calories each hour.

Don't skip meals

If you skip meals several bad things happens:

Your body thinks it's facing another starvation period and instead of speed up metabolism it engages all of its fat storage hormones. Your body prepares to save and store as much fat as possible out of your next meal

You probably lack concentration and feel hungry and discomforted.

When you at last eat, you eat fast, and you eat much more than you would if you had not skipped a meal. You may even eat so much that you feel to full.

The body does it job very well. It converts as much food as possible to fat and it stores as much fat as possible. Then it tries to prevent you from using up the stored fat by making you tired and sleepy. You might feel like wanting to take a nap, your metabolism slows down and there you are again!

Eat as much as 5-6 or even 7 small meals a day

When you eat your body needs energy to digest the food. Every time you eat, you speed up metabolism. So if you eat 5-6 small meals, your metabolism will be at a higher level than if you eat just 3 times a day. Just by eating 6 small meals, you will fire up your metabolism by another 10 %

BUT - that does not mean that you should eat more if you eat 6 times a day than if you ate 3 times a day! Eat the same amount, but divide it into more meals.

Breakfast - snack - lunch - snack - dinner - snack in the evening. You will never feel hungry because it is not more than 2-3 hours between meals, and you will not eat too much at the major meals because it is not so long since you had a snack.

The snack is not meant to be a huge portion of french fries or a candy bar or some junk food! Healthy options are fresh fruit, a whole grain sandwich with lean meat, berries or some other low-calorie but satisfying food. You can find more snacking tips at Fast weightloss tips

If you add a little more activity in your daily life, you can speed up metabolism even more, but a good start to begin with to speed up metabolism is following the easy steps above.

Do you want to know more about speed up metabolism? I will soon add the option to sign up for my newsletter, covering more useful stuff to lose weight and keep it off. Please return back soon.

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References:

Wyatt HR, Grunwald OK, Mosca CL, Klem ML, Wing RR, Hill JO (2002). Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research; 10:78-82.
Bellisle, F., McDevitt, R. & Prentice, A. M. (1997). Meal frequency and energy balance. British Journal of Nutrition, 77, 57-70.
Dallosso, H. M., Murgatroyd, P. R. & James, W. P. (1982). Feeding frequency and energy balance in adult males. Hum Nutr Clin Nutr, 36C, 25-39.
Garrow, J. S., Durrant M. L., Mann, S., Stalley, S. F. & Warwick, P. M. (1978). Factors determining weight loss in obese patients in a metabolic ward. International Journal of Obesity, 2, 441-7.
Jenkins, D. J., Wolever, T. M., Vuksan, V., Brighenti, F., Cunnane, S. C., Rao, A. V., Jenkins, A. L., Buckley, G., � Patten, R. & Singer, W. (1998). Nibbling versus gorging: metabolic advantages of increased meal frequency. New England Journal of Medicine, 231, 929-34.
Kinabo, J. L. & Durnin, J. V. (1990). Effect of meal frequency on the thermic effect of food in women. European Journal of Clinical Nutrition, 44, 389-95.
Speechly, D. P., Rogers, G. G. & Buffenstein, R. (1999). Acute appetite reduction associated with an increased frequency of eating in obese males. International Journal of Obesity Related Metabolic Disorders, 23, 1151-9.
Taylor, M.A. & Garrow, J. S. (2001). Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. International Journal of Obesity Related Metabolic Disorders, 25, 519-28.
Verboeket-van de Venne, W. P., Westerterp, K. R & Kester, A. D. (1993). Effect of the pattern of food intake on human energy metabolism. British Journal of Nutrition, 70, 103-15.
Verboeket-van de Venne, W. P. & Westerterp, K. R. (1993). Frequency of feeding, weight reduction and energybalance. International Journal of Obesity Related Metabolic Disorders, 17, 31-6. 4

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