How to Boost Metabolism to Aid Fat Loss - Lose Body Fat Fast
Metabolism is a key factor affecting fat gain and fat loss. The ability to boost the Metabolic Rate and hence increase daily energy expenditure is advantageous for fat loss. Increasing metabolic rate makes you lose body fat fast.
The impact on the metabolism
First, let’s take a look at the impact on the metabolism. it is normal that metabolism tends to decline with age. But the decrease is mostly due to loss of muscle. The impact of different foods and drinks on the metabolism is small compared to what you need for sustained fat loss. Metabolic Rate is much influenced by aerobic exercises and weights training (also know as resistance or strength training).
To increase metabolism is to increase Metabolic Rate, which is how many calories your body can burn calories per minute.
Boost metabolism by aerobic exercise
Second, aerobic exercises boosts your metabolism. The average resting metabolic rate is 1cal/min. After aerobic exercise, a 10% increase in metabolic rate, so your metabolic rate becomes 1.1cal/min. That’s 0.1 cal/min extra from aerobic exercise. It looks a little, but it’s 6 cal/hr, 144 cal/day.
Please just keep this in mind: 7500 cal = 1 kg of body fat. This means that in 52 days you will burn the equivalent of an extra 7500 calories which is equivalent to 1 kg of body fat.
However, you can boost your metabolism even more by weight training.
Boost metabolism by weights training
Finally, let’s take a look at weights training– building muscles to boost metabolism. On average 1kg of muscle can burn 100 cal/day. What is that? To explain metabolic rate, we use a fire analogy. Metabolic rate is like a flame, if you want to keep the flame burning, you must add logs – in this case, the log is your muscles. The more muscles, the higher Metabolic Rate, and the more body fat can be burned. So building muscles help you to lose body fat fast.
If you can maintain 2kg of muscles, your body can burn 200 cal/day. Why is maintaining muscles? Muscle peak is at your age of 25. After that the body starts losing muscles everyday, and after 50, losing muscles becomes dramatic. Weights training is to help you to maintain muscles or rebuild some of the muscles you have lost since 26 while you are still losing it everyday, unless you do it as a full-time job like a bodybuilder you would not build a lot of muscles. So ladies don’t be afraid of getting big - you won’t! 
Lets add up the calories from aerobic exercise and weights training,
144cal/day +200 cal/day = 344 cal/day
This means that in 22 days you will burn the equivalent of an extra 7500 calories which is equivalent to 1kg of body fat. Without weight training, aerobic exercises alone, it takes 52 days to burn up 1kg of body fat.
Obviously, weights training can boost your metabolism a lot and make fat loss more efficient, lose body fat fast and also help you to achieve long-term fat loss.
To learn how to do aerobic exercise and weights training, go here: A Professional Guide to Fat Loss - Lose Body Fat Fast
However, there is a question for some people who have been done exercise and weights training for many years or a very long time but have not seen any results in fat loss, what cause that? It will be talked in the next article.
Hi, What foods can you recommend to integrate into your diet to boost metabolism. In particular, are there any tasty foods that can achieve this?
The food that can help you glow your muscles. That is the food with a lot of protein such as fishes, chicken, eggs and soy. But among those soy is the best because of no fat, no cholesterol and no toxic elements which had been found in the some fishes like salmon. And scientists have found that our body absorb soy protein best. A product called “soyaMax” which is made by pure soy can be found at the link to the Finest Nutritional Supplements on the Nutrition page at http://goodbodyforlife.com/fat-loss/
Hope you find this helpful! If you have any other questions please leave them here. I will respond you as soon as possible.
To your health and fitness!